Salmon is rich in tryptophan, along with supplying healthy fat and vitamin D.Įnsuring adequate vitamin D may be key for weight loss, as a deficiency in the vitamin is linked to obesity. For an extra nutritional punch, add spinach, peppers, and other non-starchy veggies to the egg wrap. Simply prepare an egg to desired "doneness" and wrap in a low-carb, whole-grain tortilla shell. They are also an excellent source of high-quality protein, vitamin D, choline, selenium, phosphorus, vitamins B6 and 12, and antioxidants. When hunger calls, why wait to answer in the morning hours? Crack that appetite with an egg wrap!Įggs are low in calories and rich in tryptophan. That being said, layer turkey on a slice of whole-grain or wheat bread for a healthy bedtime snack! To limit fat content, skip out on the mayo and opt for a squeeze of mustard. But remember, it needs a little help from a carb source to help people fall asleep. Turkey is notorious for its tryptophan content. According to the National Sleep Foundation, the antioxidants in berries may help counteract oxidative stress caused by a sleep disorder.Īdding cherries may also be a beneficial pairing, as they are thought to offer a significant amount of melatonin. To cut down on sugar content, opt for plain yogurt and sweeten it with fresh berries or cherries. And a small cup of Greek yogurt can reduce the chance of reaching for that ice-cream pint. This can lead to longer periods of satiety throughout the night. Add a splash of warm milk, berries, and cinnamon for added nutrients and natural sweetness.Ĭompared to traditional yogurt, going Greek offers ample protein. Instead, balance the oats with protein powder, nuts, or seeds to help keep blood sugar stable throughout the night. A high-carb meal can lead to unstable blood sugars, in turn resulting in more poor sleep. Skip out sweetening the oats with sugar, though. They are also a good source of magnesium, a mineral shown to improve sleep efficiency, time, and onset when supplemented. Oatmeal is one of the best foods to help you sleep, as it is high-fiber to empty the tryptophan tank. BistroMD's whey protein shake mix is a healthy, satisfying option without all the unwanted ingredients-but with all the flavor! Lose weight and sleep great by eating these healthy foods before bed!įirst and foremost, protein is important for weight loss, whey protein included! In conjunction with anaerobic exercise-like resistance training-the milk-derived protein can help build and recover muscles.Īs another major benefit, whey supplies the protein alpha-lactalbumin, which is naturally high in tryptophan that might help lead to a better night's rest.īut there's more! If you are thinking, "No whey can this get any better." It does!Ī study published in the American Journal of Clinical Nutrition suggests evening intake of alpha-lactalbumin increases alertness early in the morning after an overnight sleep, most likely because of improved sleep.Ī post shared by bistroMD choosing any sort of protein supplement, select a brand with little to no added sugar or high-fructose corn syrup. ![]() ![]() Sources like turkey, chicken, and dairy products can fill up the tryptophan brain tank and low-carb snack empties it for use. Some are also rich in the amino acid tryptophan, a converter to serotonin and melatonin, linked to sleep and wake cycles.īut tryptophan is not always used instantly. The best bedtime food for weight loss are generally low-calorie and offer some sort of protein and/or fiber. To top it off, these best foods to eat before bed can help you fall asleep faster and lead to a better night's rest! Best Foods to Eat Before Bed for Weight Loss In fact, taking care of that bedtime hunger can be helpful for weight loss if managed appropriately. ![]() Unlike popular belief, sneaking into the kitchen "after hours" does not automatically lead to weight gain.
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