The question “Why can’t you eat before bedtime?” Torments many people. Evening snacks not only lead to rapid weight gain, but also cause a number of health problems. Insomnia, obesity, various diseases, and premature aging - all this awaits the one who regularly fills the stomach with food a few minutes before bedtime.
Why are you hungry?
Most likely, you are faced with the following situation: the clock shows that before midnight there are only 60 minutes left, and you are drawn into the kitchen, like a magnet. In this case, not weak willpower is to blame, but a surge of hormones. The fact is that nighttime for the body is a period from 22 to 6 hours. If a person does not sleep, then the stomach begins to produce the hormone hunger ghrelin. At the same time, the circulatory system signals a decrease in sugar levels. These two processes make you go to the kitchen at night.
What is not allowed?
Many people ask, “Can I eat at night?” The last meal should take place about 4 hours before bedtime. The body will have time to digest the substances received in it during this time. What foods should not be eaten before bedtime?
- Carbohydrates: cereals, heat-treated vegetables, flour products and sweets.
- Fruits are healthy foods, but they can be enjoyed 3 hours before bedtime. The fact is that they contribute to the active secretion of gastric juice. As a result, a person feels severe hunger.
- Protein food does not belong to what you can eat before bedtime. You should not consume too much dairy products, eggs and cottage cheese, seafood and legumes before going to bed. Cottage cheese in moderation will not only not harm health, but will also improve the condition of the muscles of the whole body.
- Refuse a lot of meat and poultry for dinner. Ideal - boiled chicken. This dish will support muscle tone after a hard day, it will be especially useful after sports.
Nutritionists have not yet reached a consensus on whether it is possible to eat persimmons at night. This product contains a huge amount of vitamins and essential macro- and micronutrients. Persimmon, on the other hand, contains a lot of sugar. Carbohydrates, dietary fiber and tannic acids cause tooth decay. If you suffer from kidney disease, regular consumption of persimmons can make you feel unwell.
What can I eat before bedtime?
Of course, you can not dramatically change the diet. This will create stress for the body. Therefore, you need to wean yourself from late snacks gradually. This will help you foods that you can eat shortly before bedtime. These include walnuts, peeled apples, pears, persimmons, avocados and melon, cabbage and tomato, a little greens. Berries - a product that can be eaten in any quantities.
Broccoli omelette is a good choice . Sometimes you can afford a small plate of boiled potatoes, a little beets and carrots. Bananas are allowed in moderation. If you have no problems with the work of the stomach, you can feast on mushrooms or legumes.
Low-fat kefir and fiber-containing foods will be good for your health. Despite the fact that kefir contains a small amount of kilocalories, this product is very nutritious. A low-fat drink should be preferred. It does not contain carbohydrates, but plenty of proteins. Kefir contributes to weight loss and helps to quickly establish the work of the intestines. A milk drink should be drunk when it is warmed to room temperature.
Consequences of Late Meals
Why can not eat before bedtime? Most likely, the first thing most readers thought of was overweight. Yes, night snacks are fraught with obesity, but this is far from the worst, which leads to the habit of eating dinner late.
If you eat foods containing carbohydrates before bedtime, then the body begins to produce insulin. That, in turn, transmits to the pituitary gland a signal that the body can "rest". As a result, the production of growth hormone growth hormone is inhibited at night, and fat reserves are not only not consumed, but also added! After eating, the levels of the stress hormone cortisol and sex hormone increase. All this contributes to the accelerated aging of the body.
Disease
The increased insulin content in human blood leads to the development of many diseases, among which are diabetes mellitus, atherosclerosis, obesity, hypertension, osteoporosis, osteochondrosis and dysbiosis. Excess insulin adversely affects psychological health. Constant depression, nervous breakdowns, psychoses - all this is inevitable for food lovers before bedtime. Why can't you eat too late? You will become more prone to addictions, such as smoking, drinking and even drug addiction.
Vascular problems
There is another reason why it is harmful to eat at night. Excess glucose destroys collagen. This protein regulates the elasticity and strength of blood vessels. Later meals lead to the fact that the vessels wear out ahead of time, as a result of which all kinds of diseases develop.
Each person decides for himself what time to have dinner, but the rule must be observed: the last meal should take place 3-4 hours before bedtime. The fact is that on an empty stomach, growth hormone is produced better, which helps to increase muscle mass.
Poor digestion
Another reason why it is harmful to eat at night, is that the duodenum is in a state of "rest" and does not work at full strength. Stuffed with food, it stretches. Gastric juice cannot get into this mass, so food is stored in the gut until morning.
Bile forms in the gallbladder. It can not break through the resulting shutter, so it becomes thick. As a result, inflammation and stones form, which can only be removed using surgical intervention.
Sleep disorders
It is scientifically proven that late meals lead to insomnia and other sleep disturbances. The hormone melatonin promotes falling asleep, but it is not produced on a full stomach, which is why it is so difficult to fall asleep after nighttime snacks. In addition, if you regularly eat at night, you can bring down biological rhythms. There will be a feeling of discomfort in the mouth and heaviness in the stomach. Appearance will also deteriorate: bruises will appear under the eyes, the eyelids will swell. However, you need to understand that hunger before bed is contraindicated in small children and patients suffering from an ulcer.
If there is no other way ...
Some people work at night. Since they are wasting energy at this time, they simply need late meals. Nutritionists have come up with basic tips that night workers should follow.
You need to eat carbohydrates in the evening. All kinds of cereals, cereals and fresh vegetables are best suited for these purposes. All of these foods contain carbohydrates that are long digested. In the morning and afternoon, on the contrary, give preference to proteins. After night work, you will need to rest and you will not spend a lot of energy. In no case should you go hungry, because this can lead to health problems.
Sample menu
Nutritionists shared their views on what you can eat at night without harm to health, if you work in the dark. If you follow the diet below, you can lose 5 kg per month.
In the afternoon, eat 2 boiled eggs, a few pieces of dietary meat. Of the drinks, kefir is ideal for you. At night, the diet is more extensive. It includes a slice of brown bread, carrot juice, yogurt, cheese, buckwheat with stewed vegetables or boiled meat.
There is another nutrition option: during the day you should eat dairy products like kefir and yogurt, enjoy cottage cheese and fresh fruits. As a main dish, steamed fish is perfect. At night, you can eat a portion of boiled rice with baked vegetables and drink all this with juice.
Scientific background
The case presented above is an exception. If you work according to the standard schedule, and rest at night, then such a menu will not suit you. Scientists presented the rationale for why you should not eat before bedtime. Late meal triggers a number of processes in your body. During rest, muscles do not work, brain activity decreases, that is, processing of carbohydrates contained in the body is inhibited. Excess food after getting into the liver turns into fat deposits, which are carried through the blood to internal organs and tissues. Simply put, late snacks provoke obesity.
Another consequence of a nightly dinner is the deterioration of your skin. The skin becomes very flabby, subcutaneous fat has a structure resembling lumps. Not always a person who likes to eat at night looks too fat, but the terrible condition of the skin speaks for itself.
What to do if you really want to?
It was said above how many hours before bedtime you should not eat. From dinner to sleep should be at least 3-4 hours. This time is enough for the level of insulin and glucose in the blood to return to normal. But there may be a feeling of hunger. What should be done in this case?
First, you need to drink a glass of warm water or replace it with another drink. For these purposes, kefir mixed with bran or warmed milk is suitable. A small “nourishment” will calm the stomach, and you will fall asleep faster. Secondly, a properly composed menu plays an important role.
Can I drink water before bedtime?
Water plays an important role in the life of the human body. Just one glass will have a beneficial effect on your body. Firstly, sweating is normalized and metabolism is activated. Secondly, toxins will come out of the body. Thirdly, the work of the heart and intestines will improve. Fourth, the body will be saturated with oxygen. In the end, the feeling of night thirst will disappear.
Some people are not sure whether to drink water before bedtime. Excess water will lead to bags under the eyes and disturb your sleep, as you will often have to go to the toilet. However, you need to drink water in moderation. In the evening, you should refuse salty foods, this will save you from a strong feeling of thirst. It is worth suffering only one week, and the swelling will no longer bother you.
If you like salty foods, then you need to drink water 2-3 hours before bedtime, otherwise in the morning there will be large swelling under the eyes, as well as pain in the lower back. Supporters of proper nutrition have nothing to worry about, because with moderate salt intake, water does not stagnate in the body. Adherents of a healthy lifestyle can drink a glass of liquid just before bedtime, this will beneficially affect overall health.