Eating Before Bed
NEWS ALERT!!! – Every food that you eat past 7PM will be automatically deposited to your butt, thighs, and love handles.
In fact, there are certain foods that you can eat as a late-night snack that can actually INCREASE your fat loss results! The key is knowing which foods to eat, and which to avoid, as well as HOW MUCH as the evening progresses.
Here’s a good rule of thumb: Avoid carbs before bed in favor of slow-digesting high-quality protein. Once again the bearer of bad news.
Carbohydrate consumption causes significant rise in the storage hormone insulin, which also puts the breaks on fat-burning. That’s a recipe for disaster in the late evening hours as your metabolism is winding down, but fortunately, slow-digesting protein isn’t.
Instead, slow digesting proteins provide your body with a steady flow of amino acids throughout the night to help you recover from exercise and maintain your calorie-burning lean muscle as you lose fat.
Here are some top pre-bedtime choices:
White Meat Animal Protein (not red meat or fish)
White meat protein sources such as chicken and turkey are great pre-bed meal choices because they digest slowly and have a very low insulin release. These sources also promote the release of another hormone, glucagon, that assists the body with breaking down stored carbs and fat within your body to be burned for energy…a double win! Red meat and fish have a significantly higher insulin response so they’re best to avoid in the evening.
Cottage cheese is very slow digesting and coats the stomach to be assimilated by the body over many hours. As a protein, it also stimulates glucagon release; a solid pre-bedtime choice. Just make sure you’re using plain cottage cheese, not the flavored varieties with added sugars.
While these aren’t considered a protein, they contain very few calories, are high in fiber, and are very filling. Often when I get a late night craving I eat a big bowl of green veggies and it completely kills my craving…a diet savior!
A Slow-digesting, Low-carb Protein Shake
I use a slow-digesting protein pudding at times to shake the sweet cravings and it is delicious!!…who doesn’t love dessert before bed? 🙂
Winter is almost upon us so change a few nutrition habits like the ones above to be proud in your jeans and be able to use scarves for adornment and not to cover bulges!
Stacy Wig – IFBB Pro, Certified Personal Trainer, Online Coach
This article was written by IFBB Pro Stacy Wig. Stacy has an intense passion for helping people like you transform their bodies, minds, and lives. Stacy has been in the fitness industry since 1986. She holds a master’s degree in sports psychology, graduate work in nutrition, biology and public health, and several top level certifications.
She offers in person training for those living in the local area AND online coaching for those outside of the area. All clients receive a free training app armed with videos of each exercise, nutrition plans, and more. Your plan will be customized specifically for you.
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