Consumed Foods Advised by a Dietitian prior to Sleep for Reducing Stomach Fat: Walnuts plus Two More Items
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Hey, folks! As we age, we gain some positive things like wisdom, confidence, and emotional maturity, but for many women, they also have to deal with menopause and its symptoms, such as hot flashes, insomnia, and mood swings. To make matters worse, an excess of belly fat seems to be a common issue for many women during this stage.
While it's natural for our bodies to change, excess belly fat can lead to serious health issues like high blood pressure, diabetes, and inflammation, which increase the risk of heart disease and stroke. Given that, it's crucial to get rid of belly fat, even though it can be tricky as we age with hormonal changes and a slowing metabolism.
So, how can we combat this issue? Well, there are solutions like regular exercise, intermittent fasting, reducing stress, getting quality sleep, and making smart food choices, especially before bedtime.
Yes, you heard that right! Certain foods can actually help you burn belly fat while you catch some Z's. Here's what Violeta Morris, MS, RDN, known as The Concierge Dietitian on Instagram (@conciergedietitianvioleta), recommends munching on before bed.
3 Must-Eat Foods Before Bedtime:
1. Walnuts
Walnuts are well-known for their protein content, making them a fantastic snack. But did you know that Morris suggests having a handful of walnuts before bed can support your weight loss goals?
A 2023 review published in Nutrients found that nut consumption is consistently linked to better weight management and can help prevent long-term weight gain. Walnuts, in particular, are great because they're high in healthy fats and protein, which can increase satiety and make it easier to cut down on less nutritious, high-calorie foods.
To top it off, a randomized controlled trial showed that consuming around 40 grams (about 13–17 walnut halves) increased melatonin levels, a hormone that improves sleep quality. So, walnuts are a perfect choice for weight control and better sleep, which can help with reducing belly fat.
2. Kefir
Have you ever tried kefir? This high-protein, low-fat fermented dairy drink is rich in beneficial probiotics that support gut health and metabolism.
Regular intake of fermented foods like kefir has been linked to improved digestion and potential weight loss. In a study involving overweight and obese premenopausal women, both kefir and low-fat milk significantly improved lipid profiles after 8 weeks compared to standard dairy intake [1].
As a dietitian, Morris says her go-to brand is Lifeway Kefir 1% Milkfat (140 calories, 18 grams of carbohydrates, and 10 grams of protein per 1-cup serving), making it a balanced, gut-friendly snack before bed.
3. low-fat dairy (like low-fat milk)
Similar to kefir, low-fat milk intake has shown benefits in lipid profile improvements and may support weight management, making it another excellent bedtime food for belly fat reduction.
Take care of yourself, folks! Stay healthy and remember: the choices you make before bedtime can have a significant impact on your weight and overall health.
[1] Based on enrichment data.
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- Find out about the Protein Breakfast Swap that Burns 300 Calories After 40.
- Unlock the power of Cold Therapy to Burn 400 Calories Without Exercise.
- Keepyourselfmotivated with these 30 Foods That Won't Make You Gain Weight.
- Regular exercise, intermittent fasting, reducing stress, getting quality sleep, and making smart food choices, especially before bedtime, are solutions to combat excess belly fat, a common issue for women during menopause.
- Walnuts, a snack high in healthy fats and protein, can increase satiety and support weight loss goals, and may also improve sleep quality due to increased melatonin levels.
- A study found that nut consumption, including walnuts, is consistently linked to better weight management and can help prevent long-term weight gain.
- Kefir, a high-protein, low-fat fermented dairy drink rich in beneficial probiotics, has been linked to improved digestion, potential weight loss, and improvements in lipid profiles.
- A randomized controlled trial showed that consuming around 40 grams of walnuts increased melatonin levels, which improves sleep quality.
- Low-fat milk, similar to kefir, has shown benefits in lipid profile improvements and may support weight management, making it another excellent bedtime food for belly fat reduction.
- Munching on walnuts before bed and consuming kefir or low-fat milk can be part of a healthy diet-and-lifestyle approach to weight control and better sleep, which can help with reducing belly fat.
- With a focus on organic fruits, vegetables, whole grains, lean proteins, and healthy fats, combined with regular exercise, stress management, and quality sleep, a balanced approach to health-and-wellness and weight-management can lead to long-term benefits for overall health and weight loss.
