Sleeping after eating destroys the diet!
Proper nutrition is not only a question of what to eat - but also when to eat. Although eating
at night or sleeping after eating is not considered a type of eating disorder, but when we talk about proper nutrition and weight maintenance, it is best to take care to follow several habits that will prevent hunger at night. (To the Department of Dieting and Weight Loss )The easiest way to ruin any diet or weight loss diet is to eat in the late hours of the night. During the night hours, the metabolic processes slow down and the body burns fewer calories, which naturally leads to weight gain. Sometimes night hunger turns into a bad habit, as a person finds it difficult to sleep on an empty stomach.
There are two main reasons for this, the first lies in the fact that digesting food requires energy from the body, which leads to fatigue, and thus night eating turns into a kind of nighttime sleeping pill and helps sleep. The second reason lies in the great need for many to eat carbohydrates before bed, which increases the levels of serotonin in the body, the neurotransmitter that causes a feeling of calm and thus helps sleep after eating.
In many cases, eating at night occurs as a result of the stress and tension so characteristic of life in the modern world that it harms us in many ways, the most prominent of which is the issue of nutrition. According to nutrition experts, many people are busy all day, whether, at work or study, meetings and events, and the only time they have left to calm themselves and enjoy something are at night, before bed, and after eating.
At these very hours sometimes the desire to eat something delicious, nutritious, and calming that gives us pleasure and the feeling that we have done something for ourselves, for the first time during an extra day of hard work, increases. The night meal once again satisfies the physical and psychological need but can lead to weight gain.
Before we talk about dietary habits about eating before bed, also try to think about what relaxes you before bed. This could be a good book, a movie, an interesting conversation, and even a cup of tea. Try to keep thoughts about work and a future career until the dinner hours and after that, keep yourself occupied with other things. So you bring yourself a sense of calm, without using tonight's meal as a natural sedative.
To prevent constant weight gain due to tonight's hunger, it is highly recommended to learn some rules of feeding habits to avoid the need to eat in the hours before bed.
1. Talk to a nutritionist
If you suffer from night hunger and fall asleep right after eating, it is highly recommended to meet with a nutritionist, to help you understand how many calories you should consume each day, and thus develop a diet plan that will provide you with your daily calorie intake, during the day. Many people experience night hunger because they do not eat enough during the day.
2. Three meals a day
Keep the important rule of eating three meals a day: breakfast, lunch, and dinner. It is very important to keep to a minimum of three meals, as breakfast is especially important, which can prevent the intense need to eat bark all day long.
3. Sugar-free chewing gum
A 2006 study found that chewing gum 20 minutes before bed may reduce feelings of hunger in the late hours of the night.
4 . Dietary fiber
Eating high-fiber foods at dinner, such as carrots, lettuce, beans, etc., can contribute to a feeling of satiety for a long time because they require a relatively long time to digest. Thus, you will feel full for a longer period of time.
5. Go to sleep at a specific time
The more you delay your bedtime, the more likely it is that hunger will attack you. You may eat dinner too early, or you go to bed too late. Try to go to bed about an hour before your normal bedtime, this simple change may help you and prevent you from feeling hungry.
6. Healthy nibbles
If you still have to eat something at night, it's best to think about what you put in your mouth. Instead of fatty foods, try eating carrots or low-fat yogurt. Dietary fibers and proteins - these are two compounds that provide a feeling of satiety for a long time.