Losing weight healthily is all about eating the right foods when you are hungry, hydrating frequently, exercising regularly and sticking to a consistent sleep schedule. With that said, what you eat and when you eat matters, as health experts often swear by meal planning and preparing food ahead of time to help structure your day. If you find yourself hungry after dinner and before bed and are worried about potential weight gain hindering your weight loss efforts, read on for snacking advice from dietitians. We checked in with registered dietitians: Rebecca Schilling, RDN, LDN at Dietitians Delivered PLLC, Sara Chatfield, MPH, RDN, of Health Canal and Katie Tomaschko, MS, RDN of Sporting Smiles for a tasty (and super healthy!) suggestion.
Why Yogurt with Berries Is The Perfect Post-Dinner/ Pre-Bedtime Snack
If you're still hungry before hitting the sheets, choosing a low-fat snack that will also help with smoother digestion is key. Yogurt, our sources say, can satisfy your hungry cravings without making you bloated later on or gaining weight over time (like if you ate junk food later at night instead, for example).
"Yogurt is high in both calcium and magnesium, two minerals involved in the production of the sleep hormone melatonin," Chatfield says. The protein in yogurt, she explains, can help keep blood sugar levels stable. "Adding your own healthy toppings, such as fresh fruit, to unsweetened yogurt will enhance the flavor while keeping the sugar and calorie content down," she adds.
Tomaschko agrees that a low-fat or non-fat yogurt paired with antioxidant-rich berries is a great choice for a late night snack without guilt involved. Yogurt, she notes, "helps promote sleep because it contains tryptophan," an essential amino acid that can help promote good sleep quality. "Choosing low-fat options keeps calories low," she says.
Weight loss is primarily driven by achieving an overall calorie deficit for the day, Schilling stresses. "Eating after dinner can be done healthfully and without hindering weight loss efforts," she says. When choosing an evening snack, Schilling explains that it is important to pair your macronutrients carefully to stay fuller for longer and to not create spikes in blood sugar levels.
"It is also important to be mindful of the calorie content of food and choosing low-fat snacks can be a great way to keep calorie intake down due to fat having a higher calorie load than protein or carbohydrates," she concludes. This, she says, is why she also recommends ending your night with "fat-free Greek yogurt with mixed berries" if you find your stomach growling in the period after dinner and before bed.
