Milk is a nutritional beverage that we often drink in our daily lives. The main component of milk is protein, which does not add to the burden of nighttime energy expenditure, so many people drink a glass of milk before going to bed. As everyone knows, for people who are losing weight, their daily diet is very important. So, the question arises, will drinking milk before bed cause weight gain? Below, I will give you a detailed introduction:
Drinking milk before bed helps with sleep
According to research by medical experts in the US and UK, milk contains a "natural sleep-inducing factor" called alpha-lactalbumin, which has the effect of regulating brain nerves and improving sleep. Therefore, experts recommend drinking a glass of milk in the evening or half an hour before bedtime, which has a sedative effect and can promote sleep.
Drinking milk at night does not affect weight loss
1. Drinking milk before bed is a very good dietary habit. A moderate amount of milk and dairy products is a food our bodies need and will not bring an excess caloric burden to our bodies, but will only supplement the nutrients our bodies need. At the same time, drinking milk before bed also promotes calcium absorption.
2. The calories in 100g of low-fat milk are between 50-80 kcal, while the calories in 100g of rice are between 110-150. You can see that milk is not actually a high-calorie food. On the contrary, milk is very rich and comprehensive in nutrition, providing us with high-quality protein, calcium, and other important trace elements. Therefore, dairy products are great foods for weight loss. Furthermore, low-fat or semi-skimmed milk contains 1.0%-1.5% fat, while whole skimmed milk contains 0.5% fat. Therefore, switching from whole milk to low-fat milk only reduces 3.75-5.0 grams of fat, and even with skimmed milk, you only reduce 6.25 grams. In comparison, using less oil when cooking, avoiding fried foods, eating less pork, and eating out less are the real ways to reduce fat.
3. Drinking milk before bed not only promotes calcium absorption (the best time for calcium digestion and absorption is at night) and promotes sleep (calcium has a calming effect on emotions), but also, the main component of milk—protein—is not digested and absorbed so quickly. It is mainly digested in the small intestine, which means drinking milk before bed will not burden nighttime energy expenditure and will also prevent you from feeling very hungry when you wake up the next morning.
6 snacks suitable for eating before bed
1. Potato
Everyone knows the secret to weight loss with potatoes, but did you know? It can also help you sleep. It can clear acids that interfere with tryptophan, which induces sleep. To achieve this effect, you just need to mash a baked potato and mix it with warm milk to eat.
A small baked potato will not disrupt your gastrointestinal tract; on the contrary, it can clear the acidic compounds that hinder tryptophan's hypnotic effect. If you make it into mashed potatoes with warm milk, the effect will be even better.
2. Banana
A diet banana is actually a "sleeping pill" wrapped in a peel. In addition to stabilizing serotonin and melatonin, it also contains magnesium, which has a muscle-relaxing effect. Also, eating bananas before bed will not cause weight gain because they are low in calories and rich in dietary fiber, which can promote bowel movements.
3. Almonds
Almonds contain both tryptophan and magnesium, a great remedy for relaxing muscles. So, eating a small amount of this heart-healthy nut is another clever trick for inducing sleep.
4. Oatmeal
Oatmeal is a very valuable bedtime treat, rich in N-acetyl-5-methoxytryptamine. Cooking a small bowl of cereal and mixing in a little honey is just perfect. Try chewing it vigorously with big mouthfuls, enough to fill your cavities.
At the same time, oatmeal can induce the production of melatonin. A small bowl is enough to have a sleep-promoting effect, and if you chew a large amount of oatmeal, the effect will be even better.
5. Honey
Add a small amount of honey to your warm milk or vanilla tea. Some glucose can prompt your brain to stop producing orexin, a neurotransmitter recently discovered to be associated with staying awake.
A large amount of sugar has an excitatory effect, but a small amount of glucose can timely signal the brain to secrete orexin (phenyl-dihydroquinazoline), a newly discovered neurotransmitter related to cognitive responses. So, adding a few drops of honey to warm milk or vanilla tea is also helpful for relaxation before bed.
6. Chrysanthemum tea
The reason chrysanthemum tea has become the first choice for bedtime tea drinks is mainly because of its gentle sleep-inducing effect, making it the best natural remedy for calming the mind and tranquilizing the spirit.