Getting enough sleep plays a vital role in our overall health. Studies have shown that people who regularly sleep more than seven hours a night consume fewer calories and have lower body fat percentages than those who sleep less than seven hours per night. So, if you’re looking to shed some weight, you might be tempted to cut back on sleep just to achieve your desired body size. But, why pay for poor health? Instead of shortening your sleep, you might want to consider boosting it with a few food items. Here are ten high-protein foods that can help you lose weight while keeping your sleep time consistent.
Fish contains high-quality protein and essential fatty acids that our bodies need to grow and develop. Additionally, mercury levels in fish are extremely low, so it’s safe for you and the environment. Plus, eating fish helps promote satiety, which makes you less likely to snack in between meals. These foods are known to increase endurance and stamina, both of which help with weight loss. One study showed that men who ate a diet rich in fish and salmon had higher levels of adiponectin, which is a hormone that suppresses fat storage and boosts metabolism. So, if you’re looking to eat healthy before bedtime, fish is a natural choice, as they are both low in calories and high in nutrition content.
Tofu is another great option since it’s high in protein while being low in calories. One study showed that people who ate a lot of tofu had lower body fat percentages than those who didn’t eat any. Why? The subjects who ate tofu had higher levels of uncoupling protein, which is a protein that activates beneficial white adipose tissue and inhibits fat storage. So, if you’re looking to lose weight and stay healthy, eat lots of tofu. It won’t hurt either that it’s tasty too!
Nuts are a great source of fiber, vitamins, antioxidants, and minerals. One cup of shelled walnuts contains only 96 calories, but they provide a lot of nutritional value. Eating nuts can improve sleep quality and duration by increasing the production levels of melatonin in the brain. Melatonin is a hormone that gives us a good night’s sleep and helps maintain a regular sleep schedule. However, if you have sleep apnea or sleep disordered breathing, it’s best to avoid nuts as they can interfere with breathing episodes during sleep. People with this condition have more than five apnea episodes per hour of sleep. So, if you have sleep apnea or sleep disordered breathing, avoid nuts or keep them to a minimum to avoid complications.
Chicken is another great option since it’s both low in calories and high in protein. One roasted chicken thigh contains only 84 calories, but it provides a good deal of nutrition content. Eating chicken can promote satiety by increasing levels of serotonin, which are a feel-good hormone that reduces hunger pangs. Serotonin also encourages the body to metabolize and burn more calories, which means it has a dual effect on weight loss! Chicken is also a good source of vitamins, minerals, and antioxidants, which contribute to overall health.
Eating fish that is rich in omega-3 fatty acids can help reduce inflammation and improve mental health. One food that provides both of these nutrients is salmon. Two small salmon files contain only 126 calories, but they provide the body with omega-3 acids that contribute to proper brain function and weight loss. Eating fish can also improve sleep quality and duration by reducing levels of inflammation in the body. In one study, participants who ate two servings of fish per day had lower levels of the stress hormone cortisol and increased levels of the sleep hormone melatonin compared to those who didn’t eat any fish. So, if you’re looking to improve your sleep quality and duration, eat salmon.
Beans are another great source of fiber, nutrients, and minerals. One cup of cooked kidney beans contains only 129 calories but they provide the body with plenty of fiber, proteins, and minerals. Eating beans can improve sleep quality and duration, reduce cholesterol, and promote satiety. The most nutritious beans are those that are green as they contain the highest levels of essential nutrients. So, if you’re looking to improve your sleep quality and duration, eat more beans!
Eggs are something we all need in order to stay healthy, so it’s no surprise that they make the list. One large egg contains only 65 calories, but it provides the body with high-quality protein, vitamin B, and minerals. Eating eggs can improve sleep quality and duration, reduce food cravings, and increase satiety. One study showed that people who ate the egg had higher levels of adiponectin, which indicates that they had more metabolically active fat cells. So, if you’re looking to lose weight, eat eggs!
Red meats like beef and pork contain large amounts of iron, which is an element that promotes healthy brain function, energy levels, and overall well-being. One serving of beef or pork contains 174 calories and provides the body with needed nutrients like iron, vitamin B, and zinc. Red meats are also high in fat, which contributes to their delicious taste. However, if you’re trying to lose weight, avoid eating too much red meat as it can increase the chances of you gaining weight. Studies have also shown that the high levels of iron in red meats can cause Alzheimer’s disease, so it’s better to limit the amount that you consume.
Avocado is a nutritious fruit that provides the body with good fats, vitamins, and minerals. One medium avocado contains only 153 calories but it provides the body with good fats, vitamin B, and potassium, which are all essential for health and well-being. Avocados are also a great source of fiber, so it’s yet another nutritious fruit option for you to choose from. Eating avocados can improve sleep quality and duration, reduce cholesterol, and promote satiety. In one study, participants who ate avocados had lower levels of cortisol, a hormone that contributes to stress and anxiety. So, if you’re looking to improve your sleep quality and duration, eat an avocado.
Cottage cheese is made from milk that has not been processed, so it contains all of the health benefits that milk has to offer. One cup of cottage cheese contains only 106 calories but it provides the body with plenty of nutrients that contribute to a healthy lifestyle. The nutrients in milk are important for the development of the bones, teeth, and muscles, as well as maintaining a strong immune system. The vitamins and minerals in milk contribute to good vision, skin, and coat quality, and higher energy levels. One cup of cottage cheese also contains vitamin A, which is important for the vision and reproduction systems in the body. Opt for the full-fat version of this dairy product, as it has more nutrients per gram than low-fat counterparts. So, if you’re looking to lose weight, eat some cottage cheese!
Greek yogurt is often times found in health-food stores, but it should be available in regular supermarkets as well. One cup of greek yogurt contains only 105 calories and it provides the body with much needed nutrients that contribute to a healthy lifestyle. The nutrients found in greek yogurt are high in vitamins B and D, which contribute to good vision, energy, and overall well-being. It also contains calcium, magnesium, and potassium, all of which are minerals that promote strong bones and teeth. So, if you’re looking to improve your sleep quality and duration, eat some greek yogurt!
Fat-Free Dairy Product
Dairy products that are low in fat and contain more calories than those that aren’t are often found in the dessert aisle, rather than the fridge. However, it’s important to eat the right kinds of dairy products for the best taste and effect when losing weight. One such example is fat-free milk, which can be used in cooking or in making shakes and smoothies. One cup of fat-free milk contains only eight calories and it provides the body with nutrients that contribute to a healthy lifestyle. The nutrients found in milk are important for the development of the bones, teeth, and muscles, as well as maintaining a strong immune system. The vitamins and minerals in milk contribute to good vision, skin, and coat quality, and higher energy levels. So, if you’re looking to improve your sleep quality and duration, drink some fat-free milk!
Eating the right food before bedtime can help with weight loss, better sleep, and an improved mood. The key is in identifying which kinds of food will help you achieve these results. From nuts and salmon to avocados and eggs, these foods will help improve your overall health and well-being.