Here's What To Actually Eat As A Midnight Snack
Because going to bed hungry is the worst.
Sometimes your stomach doesn't get the memo that it's actually time to sleep...not time to eat.
Maybe you ate dinner early or you stayed up late and now you're hungry again. Or you just really want a snack to go with Netflix. But you've also heard it's not great to eat right before bed, so what's the best thing to snack on when you're starving at night?
We checked in with registered dietician Abby Langer and registered dietician Despina Hyde, diabetes expert at NYU Langone Weight Management Program, to find out.
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First of all, it's kind of a myth that you won't burn off anything you eat right before bed.
Sure, your metabolic rate slows down a bit, but it doesn't stop, says Langer. Yes, when it comes to weight management, it's better to eat your biggest meals around the time of day you're most active, but in general, your total calories matter more than the timing. And a reasonable snack that satisfies your hunger before bed isn't enough to derail your healthy eating efforts. The only time Langer really suggests restricting nighttime eating is if you're exhibiting symptoms of binge-eating disorder and having a cutoff time at night is helpful for you.
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So if you're actually hungry, you should eat — no matter how late it is.
"If you go to bed hungry, you won't sleep, which is probably worse," says Langer.
But if you're noticing that you're always starving before bed, that probably means you're not eating enough throughout the day. You might be eating too few calories or not enough protein to actually fill you up, both of which can cause you to over-eat later. "If you restrict too much or fast during the day, your body will tell you it's starving," says Hyde. This intense, stomach-pang hunger can lead to bingeing, especially on high-carb or high-fat foods because your body wants instant energy.
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If you're going to eat before bed, pick something relatively light and leave some buffer time before you lay down.
Avoid a too-big meal, since your body will have to work harder to digest, which might actually keep you awake. But if your schedule leaves you with no choice but to eat dinner close to bedtime, Hyde suggests something that's about 40% veggies, 40% carbs, and 20% protein.
And don't go immediately horizontal after you eat — spend some time sitting up reading, watching TV, doing the dishes, whatever. This reduces your risk of indigestion and acid reflux, says Hyde. If you notice any acid reflux symptoms, don't eat within an hour of laying down, says Langer.
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