Many office workers work late into the night, and at this time, they worry about gaining weight from a late-night snack, but if they don't eat, they are truly hungry and their stomachs are empty. What should one do? Don't worry, let me now recommend a few late-night meals that won't cause you to gain weight, allowing you to feel full without worrying about your figure!
When to eat?
The human stomach needs one to two hours for "clean-up" work in addition to digestion. Many people feel bloated and have indigestion the day after eating a late-night snack because they haven't allowed for this clean-up process. Therefore, if you plan to sleep until 8 AM the next day, count back 7 hours for digestion plus 2 hours for clean-up, so your late-night snack should ideally be no later than 11 PM. Of course, if you choose easily digestible foods to shorten digestion time, you can eat a bit later.
What to eat for a late-night snack?
1. Fruits
Fruits are the best food for a late-night snack. But if you are one of those people who "gain weight from drinking water," here are a few recommended fruits like apples, tomatoes, and bananas, which are suitable to eat at any time. They are not only nutritious but also easily satisfy sudden hunger, providing a strong sense of fullness. For friends who are currently on a diet, they are an excellent late-night companion.
2. Mashed and Chewy Foods
According to research, mashed foods are easier to digest than foods cooked whole. A soft-boiled egg is easier to digest than a hard-boiled one. Furthermore, because the act of chewing helps burn calories, if you must have a late-night snack, be sure to choose foods that require chewing to reduce the accumulation of calories, which can turn into fat that is hard to lose later.
3. Foods Rich in Vitamin B - To Relieve Irritability
Representative food: Whole grains
B vitamins work synergistically to regulate metabolism and enhance the function of the nervous system. Whole grains are rich in B vitamins and have the effect of eliminating restlessness and promoting sleep. Oats, barley, brown rice, whole wheat bread, and whole wheat crackers are all examples of whole grains.
4. Foods Rich in Calcium and Magnesium - To Relax Nerves
Representative food: Milk, Walnuts
Studies have found that a combination of calcium and magnesium can act as a natural relaxant and sedative. Milk, rich in calcium, is widely recognized as a "sleep aid." Nuts contain a relatively high amount of magnesium. Clinically, walnuts are often used to treat neurasthenia, insomnia, forgetfulness, and excessive dreaming.
5. Foods Rich in Tryptophan - To Reduce Excitement
Representative food: Millet Porridge
Tryptophan is metabolized in the body into serotonin, which can inhibit central nervous system excitement and induce a sense of drowsiness. At the same time, serotonin can be further converted into melatonin in the body, which has been proven to have definite sedative and sleep-inducing effects. Millet is the richest source of tryptophan among all grains. Adding some millet to your dinner staple is a good idea, as it helps increase the amount of tryptophan that enters the brain. Additionally, vegetables like pumpkin seeds, dried bean curd sheets, tofu skin, dried shrimp, seaweed, and black sesame are also very high in tryptophan.
Millet and Red Bean Porridge
Foods for a late-night snack should be easily digestible and light.
Foods chosen for a late-night snack should be easy to digest. Generally, opt for light, non-greasy foods, preferably semi-liquid, such as sliced porridge, wontons, noodles, dumplings, milk, or cake.
Alternatively, you can also drink some porridge, which is easy to digest and won't add too much fat or oil. You can add calming foods like longan, lotus seeds, lily bulbs, or red dates to the porridge, which can also help with sleep at night.
Recommended Weight-Loss, Non-Fattening Meals
Best for Detoxification: Red Bean Porridge / Papaya Salad
The saponin component in red beans promotes intestinal peristalsis, increases urination, reduces constipation, and helps eliminate fat from the lower body. Papaya contains a unique protein-digesting enzyme that can break down fat accumulated from eating meat, and its pectin component is an excellent intestinal cleanser, helping to expel waste from the body.
Best Nutritional Combination: Fruit and Vegetable Juice
Chop apples, carrots, spinach, and celery into small pieces. Add milk, honey, and a little ice, and blend in a juicer to make a nutritious fruit and vegetable juice.
Best for Energy Replenishment: Banana, Papaya, and Yogurt Smoothie
Blend bananas, papaya, and high-quality yogurt together. It is nutritious and can replenish much of the energy your body needs.
Best for Beauty: Fresh Fruit Juice
The fresh juice made from 2 kiwis, 4 oranges, and 1 green lemon is rich in vitamin C and is excellent for beauty.
Best for Relieving Fatigue: Cucumber Juice
Blend 1 fresh cucumber, 1/2 liter of soy milk, and 3 mint leaves together to make a refreshing cucumber juice. Have a glass when staying up late in the summer to cool off and relieve fatigue.
Best for Calming the Mind and Nourishing the Eyes: Goji Berry Tea
A small handful of goji berries and 3-4 red dates. Steep with boiling water to drink, or boil them in water. If you have a dry mouth or are feeling "heaty," you can add 1-2 chrysanthemum flowers to the infusion. You can first cut open the red dates.
Flower cookies