Every once in awhile, you might be too hungry to go to bed. Even though eating right before bedtime is not advisable, going to bed hungry is just as bad.
You risk making a trip to the fridge in the middle of the night or waking up hungry and making poor food choices.
Therefore, you should opt for healthy nighttime snacks and make sure they meet these thresholds:
- Must be below 200 calories – at night the body digests food much slower. More calories are more likely to be converted to fat.
- Pick natural foods over processed foods
- Pick high-protein, high-fiber foods over carbs
- Avoid sugar and fat
- Check your portions
Other than eating evening snacks for weight loss you should also apply these strategies to suppress appetite before bed.
That said, here are 20 approved evening snacks for weight loss.
Approved Evening Snacks for Weight Loss
1. Two Hard-boiled Eggs
Eggs are the go-to snacks for weight loss because they are high in protein. A single egg contains 78 calories. Two eggs are just enough for a snack, and that will be 156 calories.
Take them hard-boiled because frying them can add up to 50 calories and beat the purpose of keeping the calories down.
2. A Cup of Edamame
Edamame are young soybeans that can be eaten as a snack. They are low in calories – a cup of 155 grams contains 180 calories and 17 grams protein.
Animal studies done in mice found that edamame reduced fat and insulin resistance due to the antioxidant kaempferol.
3. A Cup of Strawberries
A cup of strawberries contains 49 calories. 25 strawberries contain 100 calories which fall way below the 200-calorie threshold, which makes them a great nighttime snack.
More so, they contain Anthocyanins which boost metabolism and suppress the appetite.
4. A Handful of Unsalted Peanuts
The truth is peanuts are high in calories. Luckily, they are very filling, which means a handful can keep hunger at bay.
The portion is king in the case of the high-fat nuts, therefore, don’t eat too much. Better eat the peanuts unsalted because salted ones make you gain water weight.
5. A Cup of Grapes
Did you know that one cup of grapes has 62 calories? Grapes are fat-free, have high water content, are high in fiber and packed with antioxidants.
Antioxidants play a key role in weight loss, according to this study.
6. A Cup of Greek yogurt
A study at the University of Texas found that low-fat yogurt reduced belly fat. Participants who ate three yogurts a day while sticking to a low-calorie diet lost 81% more belly fat than those who took calcium pills.
The calcium in yogurt is thought to inhibit fat from getting into the cells and breaks down fat while helping in its transit through the gut.
For an evening snack, one cup of Greek yogurt is ideal because it only contains 100 calories.
7. Unshelled Pistachios
If you are going to eat pistachios, better have them unshelled than shelled. Shelling them takes time, thus you end up eating less.
In fact, a study at Eastern Illinois University showed that people who ate unshelled nuts consumed 41% fewer calories compared to those who ate shelled nuts.
Generally, pistachios are very low in calories but pack good protein. 30 nuts contain 100 calories.
8. Air-Popped Popcorns
A cup of air-popped popcorns only comes to 31 calories and that is enough to see you through a late-night movie. Two cups are 62 calories which still falls below 100 calories.
Make your own air-popped popcorn at home as opposed to buying salted, buttered popcorn that will mess up the calories.
If you flavor your popcorns with 1/2 tablespoon of honey, you will add 32 calories to the snack. It will still be 94 calories.
9. Two Whole Grain Crackers
Two whole-grain crackers contain 70 calories. Being whole grain, they contain less fat which makes them easier to digest.
For a more filling option, spread tuna to make a whole grain cracker tuna sandwich.
10. Whole Grain Cereals, Bran Flakes and Oatmeal
Since cereals make for a great breakfast, you can have them as a late-night snack. Avoid sugary, flavored cereals.
One Weetabix and skimmed milk will satisfy you just fine. One plain Weetabix is just 67 calories while 1/4 skimmed milk is 31.26 calories.
11. One Orange
Take one orange as opposed to orange juice. An orange contains 46 calories per 100 grams, and is rich in Vitamin C. Vitamin C burns helps burn more fat thus making it easier for you to lose weight.
12. Apple and Peanut Butter
An apple has 95 calories and it’s loaded with fiber. You can slice one, spread peanut butter sparingly or any other nut for that matter and have a filling snack.
13. One Banana
Bananas are rich in potassium and 1 small one contains 89 calories, making it a perfect nighttime snack.
14. Half an Avocado
Half an avocado contains 161 calories, but avocados are very filling. Avocados contain healthy fats and they’ve been shown to enhance weight loss.
15. Four Carrots
They possess the perfect combo for late-night snacks – low fat, low calorie and nutritious. 4 carrots contain 100 calories.
Eating carrots is engaging, which makes them all the more good evening snacks.
A slice of cheese is perfect for keeping the hunger pangs at bay, at just 100 calories. It is high in protein and will make you feel full pretty quick.
Opt for low-fat cheese and even then, you have to eat it moderately. Cottage cheese is all the better due to its ability to suppress the feelings of hunger.
17. Pumpkin Seeds
Pumpkin seeds contain protein and unsaturated fat, making them ideal to munch on at night.
I may also note that pumpkin seeds are an excellent source of zinc, magnesium, copper, and antioxidants, which are vital for optimal health.
18. A Cup of Blueberries
Blueberries are tasty and low in calories. One cup only contains 85 calories. You can have them fresh or frozen.
The good thing with veggies is, you can almost eat as much you want. The amount of calories they contain is pretty much the same amount of calories that will be used breaking them down.
Use veggies to make salads and salsa to keep the hunger at bay.
20. Skimmed Milk with Almonds
14 almonds make for 100 calories. A 1/4 glass of skimmed milk 31.25 calories. Having both will hardly get to the 150 calories mark.
It’s not advisable to eat before bed but if you have agonizing hunger pangs, the snacks above can save the day.
Other than eating these evening snacks, you should follow this step-by-step system to lose weight fast without starving yourself.