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Many diet plans ban you from eating past some specific time, such as 7 p.m, but no magical diet “watch hour” exists. These diets are trying to prevent you from bringing on unhealthy, high-calorie snack foods after dinner. If you find yourself eating and consuming food regularly in the middle of the night, dietary interventions can help.

Do Late Dinners Undermine Weight Loss?

People eat at different times of the day, according to work schedules, hunger, exercise and wake times. No one schedule works for everyone. If you budget your calories throughout the day, you can eat moderate portions of proteins, vegetables at your nighttime meal. Do avoid excessive sugar, refined grains and saturated fats, but these foods can do just as much damage to your weight-loss goals at mid-day as they can at night.

You could even do yourself damage by setting a stop time for eating. For example, you may set a 7 p.m. eating deadline but have to work late without access to food. If you arrive home at 8 p.m. and skip dinner, it could make you overly hungry for breakfast the next day, and you might overeat. Instead, eat a sensible meal containing healthy, whole-foods instead of punishing yourself for circumstances beyond your control.

Late-Night Snacking

You may choose a healthy dinner snack but find yourself snacking mindlessly as the evening wears on.When you have to reach for junks such as chips, you need to rethink your choices. If you feel the urge to snack because you’re truly hungry, try nuts, popcorn, carrot sticks with a couple of tablespoons of honey.

If nighttime snacking is just a habit, find an activity to occupy your hands. Try knitting or another craft, paint your nails, or get away from the screen altogether and do yoga or take a walk.

Nighttime Eating Disorder

Only a few people exhibit disordered eating habits. Why people suffer from this disorder is unclear, researchers believe that it has a connection to addiction and depression.

The late-night snacking has a clear relationship to obesity and even severe obesity, though. Many nighttime eaters go for carbohydrate-rich foods that are often classified as comforting, such as pizza, cheese, ice cream and cake.

If you’re not completely awake, it’s hard to make good food choices. The behavior requires intervention from a medical-care provider and a dietitian.

A dietitian can help you better pace your meals during the day, breaking the cycle. Stack up on fresh fruit, vegetables, whole-grain crackers and instead.

Shift Workers and Weight Loss

If you’re a shift worker, nighttime eating can be a challenge. You may snack to simply stay awake or because of the availability of unhealthy foods.

Since working at night works against your natural body clock, your sensations of hunger may be off. Shift workers are more likely to be diagnosed with metabolic disorders and heart disease. This may not only have to do with poor eating habits, but also with how your body reacts to alterations to its normal sleep, wake and digestive cycle.

You can still lose weight even if you work the overnight shift. You may have to be more diligent in packing healthy snacks and meals as the food available to you at all-night fast food restaurants or convenience stores isn’t always the best option.

If your shift lasts for eight hours, for example, treat it like an eight-hour day at an office. Eat a healthy, whole foods meal prior to beginning your shift and plan for another during; budget for one or two snacks.

source:http://www.fitnaijaweb.com/what-to-eat-at-night-to-lose-weight/

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