Often feel hungry at night? You are not alone as many people who like to eat before bed or even midnight. But not a few others who fear weight will rise when eating at night.
No need to worry, there are some healthy foods that keep eating and not gain weight even enjoyed before bed.
Eating at night could gain weight when the amount of excess calories. Fortunately, some nutritious foods can be friendly with weight loss and can be a snack that can be consumed before bed.
Here are some foods to eat before bed and do not make fat :
1. Fruits
Fruits contain a lot of fiber, which promotes appetite control. Because it contains a lot of water, fresh fruits also allows you to feel full with fewer calories.
Examples of fruit that can be eaten before the meal is a banana. Bananas provide additional benefits of tryptophan, an amino acid that is believed to promote tranquility.
2. vegetable
Vegetables also provide adequate water and fiber. Vegetables are very high in fiber eg beans, lentils, peas, broccoli and dark leafy greens. Potatoes and soy contains valuable amount of tryptophan that makes the nerves calm.
3. whole wheat
Whole wheat provides a low glycemic index and high in fiber so that a proper choice of snacks for the evening. For example, replace the chocolate chip oatmeal cookies or pastries wheat muffin.
Other nutritious foods such as brown rice, whole wheat bread and popcorn without additives (salt or sugar).
4. Low-fat milk
Low-fat dairy products such as skim milk and low-fat yogurt is a nutritious source of protein with low glycemic index. Lowering the glycemic load may help you lose weight by delaying hunger cues.
On
weekends or holidays, most diet programs fail because they have ran
into many temptations either from friends or neighborhood. To overcome this, there are a few things you need to do in order to keep the weight down on the weekends.The holidays are a special time to pamper yourself. But for people on a diet program, the holiday was a challenge because often a barrier and causes of diet failure.
If you do not want the weight actually rose during the weekend, here are some things you can do:
1. Waking up in the morning despite weekend
Synonymous with a weekend lazing in bed. But sleeping late and lazing will only make you weak and without strength. Try to keep up early even on weekends. You get up late but should be no more than 2 hours.
2. Do not miss breakfast
Skipping breakfast is often regarded as a weight loss tactic is quite effective. Unfortunately, it can actually harm the body. Do not miss the breakfast, since eating anything after waking up can increase metabolism by 10 percent.
3. Eat at home, not in restaurants
The
food in the restaurant tends to be higher in calories and
carbohydrates, so it will be more difficult to control how much you eat.
Before the weekend started, provide healthy food in the refrigerator and cabinets so you will not be tempted to buy other food.
4. Doing outdoor sports
At the weekend someone will have more time to exercise, to try to do it outdoors. This will make him feel more energetic, burn fat and are more likely to continue to do so.
5. Drink plenty of water
Sweet drinks such as soft drinks, bottled juice, sweet tea can actually contribute to weight gain. Try to multiply drinking water and drinking less sugary drinks, even while on vacation.
Without you knowing it, tableware and kitchen space arrangement can affect the success of a weight loss diet that you live. Small errors you normally do in the kitchen, it can sabotage your diet.
The following seven signs that the kitchen has been sabotaging your diet:
1. Dinner plate is too big
Most people have the habit to always spend their food and do not leave any food on the plate when finished eating. But people tend to take food in larger portions if it uses a large plate.It certainly can hinder your efforts to lose weight. Use
a plate with a smaller size or diameter of about 10 inches and avoid
filling plates with high-calorie foods such as meat, but vegetables
reproduce.
2. Kitchen lights are too bright
According
to the study, the lighting is too bright can increase stress levels,
stimulating excessive appetite and make you eat faster than usual. On the other hand, a few dim lights make someone eat slower and suppress appetite.Usually modern kitchen has several layers of light sources consisting of several different lighting lamps. When you're cooking food, turn on the kitchen light as you want, but when it's time to eat, set the lamp becomes dimmer.
3. Conditions messy kitchen
Dinner
leftovers that have not been cleaned, the dishes are piling up, and
other conditions that make the kitchen a mess will cause stress,
increased cortisol levels in the blood and increase hunger.Unfortunately,
one would have difficulty in obtaining healthy food if the kitchen was a
mess because they tend to opt for the lazy cook and eat cake or order
food prepared between. Therefore, keep the cleanliness and tidiness of the kitchen so that you are more excited about cooking healthy food at home.
4. Using improper glasses
According
to recent research, people will tend to drink more soda or sugary syrup
if using a short, wide glasses than tall drinking glass and thin. This is because the focus of someone when pouring the drink portions are at altitude.Use tall, thin glasses when drinking soda or sugary syrup and make sure not to fill it up.
5. The fridge is too big
If your refrigerator or pantry is very large, a person will tend to spend more food to fill it. The
researchers found that people prepare food when cooking from a larger
container will eat 2 times more than people who prepare food from
smaller containers.
6. Jars filled with sweets
According to research, just look tempting food alone can make a person hungry. It
can also cause the release of dopamine, a brain chemical that produces
pleasurable sensations and increase the desire for satisfaction, for
example by eating.Place the sweet foods trigger weight gain in an opaque jar and store it in a safe place and not easy to reach. Instead, place the fruit in a basket that is easy to reach to reduce the desire to eat sweet snacks with healthier foods.
7. Putting a TV in the kitchen or dining room
Eating while watching TV shows will make you eat more and more often. Move
the TV out of the kitchen or dining room and do not bring food into the
TV room or bedroom to prevent overeating and weight gain.
Diet is often merely the will. Many who want to live healthier or slimmer bodied, but not consistent with the dietary rules that are running. As a result, return to old eating habits and body never slim.
Do you include people who often fail diet? Maybe you missed doing the following things. Try to do it with discipline and consistency. Good luck tips this!
1. Food diary
Make a habit of writing whatever food and drink you eat. Bring a notebook and pen to anywhere, record, and put your mood at the time. From here you can evaluate whether you eat because of emotions and where your weak points. You can also take special care to diet and to determine the changes that need to be done. According to a research, those who diligently wrote food diary is reduced twice as much weight than those who did not.
2. A small step
No need to make drastic changes to lose weight. Little things such as reading nutrition labels and familiarize breakfast can also help your diet program. As
the old Chinese proverb says, a lot of small steps in the right
direction is better than one big leap but then fell and backward.
3. Create realistic targets
Target is too grandiose usually difficult to meet. So, make the target weight loss is challenging and requires effort, but not impossible. For example, subtract 5-10% weight loss within 3-6 months. That way, your chances of reaching the target is bigger, so the confidence to get to the ideal weight is higher. When the target is reached, indulge in a while, and then make the next target.
4. Face hurdles
Sure there are times when your diet is not going according to plan. Do not despair! As long as you keep eating more, sometimes you may be a little pampering. Focus on your target as a whole and try again.
5. Positive Thinking
Think
nutritious and tasty foods that you can enjoy at any time than the
foods that you need to leave or reduce their consumption. Eat it ought indeed to be enjoyed. You should eat foods that are less healthy favorites occasionally, not too often.
Maintaining heart health may start a healthy lifestyle. One of the easiest is to diligently eating healthy foods. What food should be consumed?One
of the main causes of cardiovascular disease such as heart attack and
stroke is poor diet that triggers fat buildup and blockage of blood
vessels throughout the body. So that this condition can be prevented, some studies also recommend that prospective sufferers eat certain foods. What is it?
1. Fish
A
health guidelines drawn up by the European Society of Cardiology in
Euro Prevent Conference in Dublin, Ireland, explained that eating two
servings a week can prevent heart disease. Eating fish is far better than taking supplements of fish. This is because fish contains several other nutrients that can not be found in the supplement. Omega 3 is believed to be compounds that provide benefits for the heart, but experts have not been able to prove it.This
is because fish contains a variety of nutrients such as vitamin D,
selenium and iodine, which may also be beneficial for cardiovascular
disease. But remember, fishing is not the only way to avoid heart
disease. Besides eating fish, you also need to eat healthy foods, not smoking and being physically active.
2. Spicy Food
Research
conducted at the Chinese University of Hong Kong said that the
compounds contained in Cayennes peppers, jalapenos and other types of
peppers can lower blood pressure and reduce cholesterol. Researchers also found that the chili has a great potential to protect against heart disease.Researchers
explained that spicy substance in chili peppers can lower bad
cholesterol levels by reducing the accumulation of cholesterol in the
body. In addition, Capsaicinoids can also make the muscles relax so that blood flow to the heart.But
we do not advise people to eat chili excessive. A good diet is all
about balance. And remember, chili is not a substitute for medical drugs
that have proven benefits.
3. Skin Potatoes
Usually, people only eat meat potatoes and discard the skin. But
apparently, potato skins are considered trash has a high fiber content
that can lower cholesterol and triglyceride levels and reduce fat
storage. Normal cholesterol can help prevent heart disease and stroke.The
skin potatoes should be eaten, because of the high fiber content is
very good for people who suffer from high blood pressure and diabetes.
Due to the type of fiber dissolves in water it can control insulin.
4. Greens
According to research in Sweden, green vegetables can reduce the chances of heart attack by 25 percent. This
conclusion was obtained after the researchers looked at the dietary
intake of antioxidants 30,000 Swedish women aged 49-83 years. In
fact, participants who were found to have the highest antioxidant
intake chances are 20 percent less likely to have a heart attack than
the low intake of participants.
Atkins Diet is usually done by limiting the intake of carbohydrates to switch the body's metabolism. Normally the body convert glucose into energy, but replaced with a convert stored fat into energy.
This diet is said to not only help you lose weight, but also make people so hungry for low-carbohydrate diets, and eat more protein and fat.
Weight naturally present in the body will be reduced because of the fat that had been stored will be metabolized by the body into energy source. For some experts said that this diet can provide good health benefits.
Steps taken in implementing the Atkins diet
The person doing the Atkins diet should regulate the amount of food consumed and should avoid or severely limit your intake of sugars, including refined sugar, white rice or white flour.
Allowed to eat pure protein foods such as red meat, eggs, different kinds of cheese, fish including shellfish, poultry such as chicken, tuna fish and use olive oil if you want to make a salad.
But on the other hand is very limited carbohydrate intake is about 20 grams per day in the first 2 weeks of dieting. Then the intake of carbohydrates in the form of fiber-rich foods such as green leafy vegetables.
From time to time during the transition from log to maintain weight then gradually increased carbohydrate intake, such as eating fruits, vegetables and foods that contain wheat.
You may need to chew food like gum a few minutes before a big meal to help lose weight. Recent research states that the act of chewing can reduce the amount of food you should eat to feel full.
A
team from Wageningen University and Switzerland's Nestle Research
Center in the Netherlands conducted a study of 26 people who received
the pump tube through the nose and throat to determine the amount of
food in the stomach.
Study participants were then asked to chew the food for a minute or 8 minute without swallowing. Thirty
minutes later, each participant was asked to eat and the researchers
looked at how much food is consumed through tubes have been installed
earlier.
The
results showed that people who had been chewing up eight minutes before
a big meal, eat 19 percent less than those who chewed just a minute.
This
happens when you chew your food in a long time, oral sensors provide
stimulation to the brain so that the brain think that you have been
eating and help quell hunger.
Although the body is not absorbing any one macronutrient of food, chewing has triggered a physiological response which makes you feel full.
But
chewing food for too long can cause a bad taste in the mouth, so maybe
you need to chew gum half an hour before dinner to get the same
benefits.
Here is another way that is supported by science so that you feel full without having to eat large servings:
1. Choosing the right scoopPeople
who eat a smaller spoon eating 21 percent less than people who eat a
larger spoon, according to a study from the University of Utah. This can slow down eating and slowly increase satiety.
2. Presenting desserts in a smaller plateThe team of researchers from Cornell University found that people will eat ice cream 31 percent more if served in a large bowl. People tend to spend a dessert without knowing he is full or not.
3. Eating interspersed drinkingDrinking water between mouthfuls of food can slow down eating and increase satiety. Every time feeding food, chew slowly, put your spoon for a moment, and drink for the delay. Eating too fast can make the brain responds to satiety and tend to overeat.
Often feel hungry at night? You are not alone as many people who like to eat before bed or even midnight. But not a few others who fear weight will rise when eating at night.
