We all know it all too well - dinner is over, you're lying comfortably on the sofa and suddenly your stomach starts growling. There is enough scientific evidence to show that eating too late can lead to weight gain. In addition, the classic snacks that you usually eat, such as chips, chocolate or cookies, are anything but healthy, let alone low in calories. Therefore, it is importantdelicious and healthier alternativesalways to have at hand. Healthy snacks in the evening don't always have to just be fruit or vegetables. In this article you will find a few ideas that not only taste good but also do not interfere with your diet.
A study conducted by the "American Journal of Clinical Nutrition" found that people who eat close to bedtime tend to have more body fat. Luckily, a small, nutritious and healthy snack in the evening is usually in order to satisfy small hunger pangs. Some of these foods even contain compounds that promote sleep and boost fat loss.
Healthy snacks in the evening – what should you pay particular attention to?
Before we delve into the different healthy evening snacks, we'll introduce you to some basic rules that you should pay attention to.
- Are you really hungry? Many people sometimes eat just because they are bored or because they are dehydrated. It is therefore recommended to first drink 1 glass of water and wait around 15 to 20 minutes before snacking. That's how long it takes the brain to figure out whether we're really hungry or not.
- The snacks should not contain more than 200 calories. Especially when the body is at rest, calories are stored as fat. In addition, even a minimal calorie surplus leads to weight gain in the long term.
- Avoid foods that consist of simple carbohydrates and unhealthy fats.
Tasty and healthy snacking – You can eat these foods before going to bed without any regrets
- Banana with almond butter –Bananas and almonds are an excellent source of melatonin - a hormone that controls our day-night rhythm and promotes healthy sleep. A medium banana and 1 tablespoon of almond butter taste good and only contain around 165 calories. Another alternative would be apple slices with natural peanut butter without added sugar.
- Yoghurt or grainy cream cheese –Yogurt, especially Greek yogurt and low-fat cottage cheese, are very rich in the protein casein and calcium. According to recent studies, consuming casein before bed can help reduce hunger the next day. A 400 gram container of reduced-fat yogurt has around 200 calories. It tastes even tastier if you stir in 50 grams of berries (around 30 calories).
Unprocessed foods can promote sleep and fat loss
- A bowl of berries –If you need to satisfy your sweet tooth, then you are best advised to use different berries as healthy snacks in the evening. Regardless of whether they are raspberries, blueberries, blackberries or strawberries – they are full of fiber and vitamins. Plus, berries are prettylow-carb fruit, making them ideal for a low carb diet.
- Protein Smoothie –Eating protein-rich foods in the evening promotes muscle generation and ensures better sleep. For example, mix 200 ml of low-fat milk with about 100 grams of pineapple for a tropical drink with just 160 calories. Additionally, milk is rich in tryptophan – an amino acid used by the body to make melatonin and serotonin.
- Dark chocolate –If you really crave some chocolate, then it's best to go for dark chocolate with a cocoa content of at least 70%. Although these varieties contain less sugar, they are not particularly low in calories. We therefore recommend that you eat around 40 grams.
Hearty treats as a healthy alternative to chips and co.
Watching your favorite series with a bag of chips sounds pretty tempting. Unfortunately, you're not doing anything good for your health or your waistline. Here are some ideas for savory oneshealthy snacks in the evening.
- Trail mixis simply the perfect combination of sweet and savory. You can buy this ready-made or make your own mix yourself. Mix your favorite nuts and a few dry fruits of your choice and you'll always have the perfect healthy snack at hand.
- PistachiosCompared to other nuts, they have a very high proportion of melatonin. A 30-gram serving of shelled pistachios has 160 calories and provides approximately 6.5 milligrams of melatonin.
- Owner –Whether hard-boiled, fried or scrambled eggs –Egg recipesare very versatile and always provide variety. For example, keep some boiled eggs in the fridge to satisfy your hunger pangs in the evening. One large egg has only 70 calories and provides about 6 grams of protein.
- Roasted chickpeasare an excellent, low-calorie replacement for chips or similar greasy snacks. They also contain a lot of minerals, vitamins and fiber and are a great source of protein. To do this, drain a can of chickpeas, season with spices of your choice and roast in the oven at 180 degrees for 20 minutes.
- Vegetables with dipis perfect for anyone craving something crunchy yet healthy. Make a low-fat dip with low-fat yogurt or cottage cheese or guacamole and enjoy with fresh vegetables of your choice.
