When it comes to losing weight, many women think of the principle of not eating anything for 4 or even 6 hours before bedtime. However, while following this weight loss method, it often leads to the feeling of "being too hungry to fall asleep". So how can we eat enough before bed and still fall asleep? Let's take a look at these 5 foods that promote sleep and have weight loss effects!
1. Oatmeal
Oatmeal contains soluble and insoluble dietary fiber, with soluble dietary fiber being 4.7 and 7.7 times that of corn and millet, respectively. It has a strong satiety effect, and eating a small amount with plenty of water will not make you feel hungry. It is also low in calories and rich in B vitamins, which helps with weight loss. At the same time, oatmeal contains 8 essential amino acids for the human body, and the presence of tryptophan induces sleep and produces melatonin, so eating it before bed helps with both weight loss and sleep.
2. Tremella and Lotus Seed Porridge
Tremella and lotus seed porridge is generally considered a nourishing dessert, but it is low in calories and also helps with sleep. Lotus seeds have the effects of nourishing the heart and calming the mind, and aiding sleep. The gelatinous component in tremella is water-soluble dietary fiber, which provides satiety, promotes bowel movements, and has low calories. It also helps control blood sugar. Moreover, both ingredients can supplement minerals such as iron, magnesium, potassium, and calcium. However, to reduce the calorie content of the food, it is best not to add sugar. You can add monk fruit to enhance sweetness without increasing calories.
3. Walnut Milk
Eating crushed walnuts with milk has a good sleep-inducing effect. The tryptophan in warm milk and walnuts helps promote the production of sleep-inducing substances. Moreover, the calcium and magnesium in both are natural relaxants, which can relieve mental stress, insomnia, forgetfulness, and excessive dreaming. Also, there is no need to worry about gaining weight easily. Drinking milk regularly does not cause obesity, and the unsaturated fatty acids in walnuts also have lipid-lowering effects.
4. Banana Salad
Take 1 banana, 1 apple, and a moderate amount of cooked corn kernels, and use yogurt instead of salad dressing. It is low in calories, rich in dietary fiber, provides a strong feeling of satiety, and promotes sleep. The magnesium in bananas can relax muscles, relieve fatigue, and promote sleep; apples, rich in pectin, have a good feeling of satiety; and replacing salad dressing with yogurt reduces the calorie content of the food, aiding weight loss.
5. Red Bean and Millet Porridge
Both red beans and millet are coarse grains, rich in insoluble dietary fiber, B vitamins, potassium, and other elements, which can increase satiety, improve edema-type obesity, and protect the skin and nervous system. At the same time, millet has the highest tryptophan content among grains, which has a sleep-inducing effect. This porridge is also suitable for nourishing the stomach.
To sleep well at night and lose weight, avoid three types of food
Eating grains, vegetables, and fruits for dinner is more suitable for health. Foods high in oil, protein, and sweets are prone to indigestion and bloating, which is not conducive to sleep. Moreover, they are high in calories and can lead to obesity. You can still eat something if you feel hungry 4 hours before bedtime, but try to avoid greasy and sweet foods.
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