The Truth about Noshing at Night
“Don’t eat after seven o’clock.”
I’m not sure how we developed rules that imply calories count more depending on what time you eat them. Allow me to bust a common myth.
Foods remain the same amount of calories at 8pm as they are at 8am.
However, the reason why most people gain weight who snack at night is because they ingest extra calories. Plus, most people are less active at night.
So if you’re someone who works out at night after dinner, or you’re simply someone who sleeps better with something in your stomach, it’s okay to eat at night as long as you follow a few rules.
Save around 150–200 calories for post-dinner snacking.
Remember, weight gain comes with consuming extra calories at night. So as long as you plan for 200 calories post dinner in your day, you’re fine. Since I recommend eating 5 times per day to keep a speedy metabolism, this is as simple as cutting out 50 calories in your other meals and snacks throughout your day.
Side note: While I don’t recommend counting calories as a lifestyle choice, when your goal is losing weight, it is important to keep track of calories since nutrition is roughly 80% of the weight loss battle.
Stay away from spice and high-fat foods.
Fatty foods are harder for your body to digest, and spicy foods can lead to indigestion. Both of these can interrupt sleep patterns, which can also jeopardize your waistline. (Click here to read more.)
Snack on foods that promote healthy sleep.
Serotonin (the body’s calming hormone) has been proven to be increased by eating oats, poultry and potassium rich foods. Sticking to these food groups will not only satisfy your hunger, but also improve your quality of sleep.
Here are a few suggestions:
3 oz. grilled chicken, 1/2 cup spinach leaves, & 1 tsp dijon mustard in a whole wheat tortilla
1 serving old fashioned oats with 1/2 banana
2 brown rice cakes, 1 TBSP hummus and 3 oz. turkey breast
1 medium apple & 1/2 cup nonfat Greek yogurt (Check labels & look for lower sugar.)
2 stalks celery and 1 TBSP natural peanut butter
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Great snack suggestions! I tried to give up my after dinner nosh, but I found it made me cranky. Now I have something small and just make sure I plan that as part of my daily intake. I’ve been loving the sandwich thins lately, toasted with just a very small smear of peanut butter. Satisfies my carb and protein needs without too many calories.
I tend to need something after dinner to satiate that snack monster. Typically a handful of peanuts does the trick…they are generally wrapped in an M&M coating though, and I don’t see that on your list! Maybe I could try to swap them out for rice cakes and peanut butter, and some dark chocolate