Danny Davis
LATE NIGHT CRAVINGS?
You may have been told that eating late at night can add pounds to your waistline, that it’s bad for your digestion, you might get acid reflux, and so on and so forth. But the truth is, snacking in the wee hours may be perfectly fine – if you choose the right foods to eat.
Of course, I’m not referring to a full meal of burgers and fries if you want to lose weight or maintain your figure, but some snacks can actually satisfy your midnight hunger pangs without it being detrimental to your health. Some nutritionists recommend a lite bite when your tummy starts growling at night, because it’s good to listen to the cues that your body is giving you, especially when it comes to hunger.
Why It’s Perfectly Fine To Snack After Hours
You might have heard from your aunt, neighbor, well-meaning hairstylist or that friend from Facebook that eating before you sleep messes up your metabolism and slows down. Well, experts want you to know: that is absolutely untrue.
The truth is that while your metabolism does fluctuate from time to time, it doesn’t change all that much when you’re asleep. In fact, it stays relatively the same as when you’re awake. The main focus of eating late at night should be to choose foods that are high in nutrients and align with your overall diet. In other words, leave the potato chips and leftover lasagna behind, and reach for a nourishing snack – so that it can keep your body going until your next meal during the day.
By the way, it’s not just okay to eat at night; it’s even encouraged if you’re feeling ravenous. By ignoring your body’s hunger cues, you might even struggle to fall asleep, or not have any quality sleep at all. Eating when hungry in the nighttime may even help those whose blood sugar levels drop at night, like people who are on insulin.
What Kind of Food Are Best For Late-Night Munching
Ideally, you should go for foods that are high in melatonin, or can help your body produce more of the sleep-regulating hormone. During the night, your body increases melatonin production to help you drift off to sleep easier; in the day, the production is reduced so that you can be more awake.
Some foods contain more melatonin than others, like certain vegetables, while some foods – like milk, peanuts, cheese – contain more tryptophan, which gets converted into melatonin in your body. For maximum impact, include these high-tryptophan foods with some type of carbohydrates to further enhance the sleep-inducing effects of tryptophan.
Probiotic snacks are also a great idea for those who may have digestive issues like constipation or Irritable Bowel Syndrome. Kombucha, Greek Yogurt, kefir, and sauerkraut are some terrific options to consider.
In the next section, I’ll show you some tasty, melatonin-boosting snacks that you can grab from your pantry or assemble without any fuss! Satisfying your midnight cravings has never been easier – or more rewarding.
Late Night “Waist-Shrinker” Snacks
1| Strawberry Kefir Shake
We all know and lover plain ol’ yogurt, but you really ought to acquaint yourself with its tart and creamy cousin – kefir. It is similar to yogurt, being made from cultured, fermented milk, but has a thinner consistency like liquid. Lactose, which is what causes stomach issues in people with lactose intolerance, can be broken down more easily by the enzyme, lactose, found in kefir. Say goodbye to bloating and hello to a flatter stomach!
Simply blend kefir, strawberries, and a touch of honey (to taste) for a creamy, protein-rich shake.
2| Frozen Blueberries
Berries and bananas are actually excellent fruits to freeze, as their frozen texture yields something close to sorbet or even ice cream. Skip B&J’s excessive calories and satisfy your sweet tooth with a cup of frozen blueberries. Rich in antioxidants, vitamins, and fiber, this snack is sure to hit the spot. If you want something more substantial, top the blueberries with just a little bit of light whipped cream.
3| Multigrain Pretzels
Pretzels are not exactly low in calories, but they sure make marvelous snacks when you’re itching for something salty in the middle of the night. Instead of reaching for potato chips, which carry so much saturated fat and salt that would make you feel bloated, opt for just a handful of lightly salted, multigrain hard pretzels. Try Newman’s Own Organics Spelt Pretzels, which come in at slightly over 100 calories and will satisfy your craving for something savory – with some added crunch.
4| Crackers
Crackers can provide a similar crunch as pretzels, plus you have the option of pairing them with toppings like hummus, tuna, cheese, or just eat them on their own. Multigrain, low-fat rye, and water crackers are some varieties you can consider. Crackers made with ground almonds (Blue Diamond) or also a great choice for guilt-free night-snacking.
5| Cheese Quesadilla
Who says you can’t have a comforting, filling quesadilla at night as a snack? As long as you choose quality cheese that only has three to five grams of per ounce, you’re golden. Grab a high-fiber tortilla, sprinkle a layer of shredded or grated low-fat cheese, and toast it up in a pan or skillet. The trick is to stop at just one!
6| Popcorn
Popcorn can actually be a nutritious snack, filled with fiber, minerals, and vitamins. But we often add way too much high-fat, high-salt condiments like butter, turning it into a culprit of unwanted weight gain. To snack on healthy popcorn, grab some air-popped popcorn (for microwave popcorn, only choose unsalted, oil-free ones) and add spices for flavor instead of butter and salt. Some delicious topping choices are garlic powder, onion powder, dried parsley, grated Parmesan, or a sprinkling of sea salt and black pepper.
7| Greek Yogurt
Greek yogurt barely needs any introduction nowadays. It’s chock-full of protein and calcium, low in sugar, and can fill you up before a good night of sleep. If you’re not a fan of the tart flavor, add fresh fruit, cacao nibs, or even a spoonful of natural peanut butter (without additives and sugar).
8| Dark Chocolate
Did you know that dark chocolate can be filled with antioxidants, fiber, other important minerals, and may also help improve cholesterol and blood pressure? However, it still comes with a significant amount of sugar, so look for dark chocolate that contains at least 72% cacao, to minimize your sugar intake and the sugar high that inevitably comes with consuming too much.
9| Dried Figs
Dried figs are full of fiber, helping to satisfy your hunger and keep you from snacking non-stop. But don’t eat too many of them; just two to three will do, as they can be high in calories. If you’re still not full, eat them with a bit of low-fat cheese.
10| Avocado with Cottage Cheese
Avocado toast is all the rage these days, but adding cottage cheese is a handy tip for boosting your tryptophan intake – it soothes your nervous system and helps you drift off to sleep. Avocado also provides high-quality fatty acids, and when combined, these two powerhouse ingredients can help with your cholesterol and overall cardiovascular health.
11| Carrot Sticks with Hummus Dip
Snacking on carrots doesn’t have to be a sad, bland affair – you can pair sliced carrot sticks or baby carrots with 2 spoonfuls of hummus. Perfectly balanced in protein, fiber, and flavor, this late-night snack will fill you up easily without you feel bloated or stuffed.
12| Apple Slices with Peanut Butter
This snack is entirely fuss-free and so simple, yet effective. Simply chop up some apple slices, and pair them with two teaspoons of natural peanut butter. You’ll satisfy both your sweet tooth AND savory cravings!
13| Greek Yogurt with Blueberries
Blueberries are a nutrient powerhouse chock-full of antioxidants and Vitamin C – just one cup of these delicious berries delivers 24% of your daily recommended intake! Pair with Greek yogurt for a filling, protein and vitamin rich bedtime snack that keeps you full the entire night. Pro tip: frozen ones work just as well!
14| Wholegrain Toast with Ham
Some complex carbs like wholegrain toast, combined with low-fat ham, are sure to hit the spot if you get hungry before bedtime. One serving is only 150 calories with 10g worth of protein, so it won’t derail any weight loss goals. Add tomato or cucumber for some extra crunch and fiber.
15| Edamame
An excellent source of tryptophan, this classic Japanese snack is easy to prepare and helps increases not just your melatonin levels, but possibly your serotonin as well (a natural mood-booster!). A light sprinkling of salt goes a long way for this soybean, or you can add some hummus if you prefer heavier flavors.
16| Fresh Veggies
A platter of raw, fresh vegetables in various colors can help you stave off overeating by filling you up with nutrients and fiber at low-calorie counts. Consider including crunchy veggies like broccoli, cucumber, celery, or carrots to keep things interesting. Radishes, cherry tomatoes, and zucchini are some great options too.
17| Banana with Almond Butter
Packed with tryptophan and other nutrients, bananas are a healthy carbohydrates that satiates and tastes delicious too. Almond butter provides healthy, natural fat and protein to prevent your blood sugar from spiking. Plus, almonds are high in magnesium, which helps in muscle relaxation and stress reduction, giving you better sleep. If you don’t have almond butter on hand, a small handful of almonds works, too!
18| Wholegrain Crackers and Cheese
Similar to wholegrain toast and ham, wholegrain crackers are complex carbs that digest slower in your body thanks to the high fiber content. Fat and protein in the cheese keeps you full and prevent blood sugar spikes from the crackers. If you don’t like cheese, hummus or other types of bean dip are great alternatives.
19| Tart Cherry Juice
One of the highest melatonin containing foods, tart cherries are also jam-packed with antioxidants, vitamins, fiber, magnesium, and much more, helping to fight oxidative stress and inflammation. Studies have shown that tart cherry juice can improve sleep quality and duration as well. Whether you eat them whole or drink them as juice, you can’t go wrong with tart cherries as a healthy late-night snack.
20| A Protein Bar (Sugar Free)
If you’re familiar with the post-dinner, pre-bedtime craving of something light but satiating, a plant-based protein will do just the trick. Protein, fiber, and a bit of sweetness can keep you full and satisfy your craving at the same time. Aim for those that are 150 calories and below, or else you risk overindulging your caloric intake. ProBar Bite bars come in at around 150 calories, with sweet and savory options for camps.
21| Pistachios
Full of fiber, magnesium, Vitamin B6, protein, and especially melatonin, pistachios are a great snack for bedtime. A small handful should do the trick if you have trouble falling asleep, since two of these nuts (though botanically pistachios are seeds) already pack a good melatonin punch.
22| Oat Bites
Oats contain high amounts of melatonin, so a chewy, delicious oat bits is perfect for satisfying the snack urges and for you to drift off to sleep. Mix some oats, dark chocolate chips, peanut butter, and honey in a bowl, refrigerate for 30 minutes, the scoop into bite-sized balls. That’s it! Or you could buy store-bought oat bites if you can find them.
23| Goji Berries
Goji berries, also known as wolf-berries, are not just a superfood, but an excellent pre-bedtime snack as well. With the highest melatonin count in all dried fruits like apricots, cranberries, and such, wolf-berries are not just superb for inducing quality sleep, but they deliver a whole host of other benefits such as antioxidants for eye health, beta-carotene for healthy skin, and even helps protect against cancer. You can even brew them in boiling water as a soothing cup of tea before bed. Remember to only choose unsweetened versions, then add you own honey to taste.
24| Fish
Tuna and salmon are fish high in healthy fat that give you big amounts of Omega-3 and Vitamin D that are essential in producing serotonin. Besides boosting your everyday brain function, serotonin also improves your sleep function, helping you to rest better at night.
25| Oatmeal
Like oat bites mentioned earlier, oatmeal is also high in melatonin and its warm, soothing properties can make a wonderful bedtime snack. Oats are also a complex carb that helps release serotonin, doubling up the sleep-inducing effect. Try adding almonds, bananas, and some cinnamon for added sleep boosters.
26| Tofu
Made from soybean curds, tofu is high protein and also helps to produce serotonin in the body, in turn enhancing your sleep quality. One study even found that people who ate at least two servings of soy products had longer and better sleep! Stir-fry some vegetables with tofu cubes, or simply air-fry them a few hours before you sleep.
27| Homemade Veggies Chips
Store-bought veggie chips are often loaded with salt, sugar, and oil. Making your own is much healthier, and in my opinion, tastier. Slice up some zucchini, sweet potatoes, or curly kale, drizzle olive oil and sprinkle some sea salt, then bake in the oven or air-fry them. Serve with homemade guacamole or just eat them plain! You’d be surprised at the church and flavor you can achieve in your own kitchen.
28| Rice-cakes
Instead of carb-heavy digestives or sugar-filled butter cookies, satisfy your cookie cravings with rice cakes topped with anything you want! Nut butters, cheese, fruit, avocado – the sky’s the limit! While plain options are the best vehicle for whatever topping you prefer, there are some flavored rice cakes like Quaker’s White Cheddar or Tomato Basil that are tasty on their own.
29| Celery
Celery is great for curbing the munchies without adding on needless calories at night. Dip it in hummus, peanut butter, or ricotta, and add raisins on top – resembling “ants on a long”, which is what this fun snack is called.
30| Eggs
Last but not least, eggs are a staple that I simply don’t want to live without. Their versatility is one thing, but most importantly, their nutrition values are hard to beat. Scrambling some eggs or eating one hard-boiled before sleeping can give you a boost of tryptophan, which helps produce melatonin. Sprinkle some cracked black pepper for flavor – that’s all you need!
Conclusion
So there you go! 30 “Waist-Shrinking” late-night snacks that you can munch on without guilt. The key is to keep it light and simple. Eat moderately just to curb your cravings and hunger, and there’s no need to over-indulge, especially late at night.
Just remember: if you slip up, don’t beat yourself up. Feeling guilty about your eating mistakes can cause you to gain weight too. That’s right, guilt can make you eat more… So you may want to let go of these feelings because research suggests those who associate guilt with indulgence (versus seeing it as a celebration) have a significantly harder time maintaining their weight. And remember, you can always restart tomorrow.
Good luck and all the best!
