The most important thing to lose weight is to create a calorie deficit, that is, you have to burn more calories than you take. For this, experts recommend reducing calorie intake and increasing physical activity. Often a combination of both is also recommended. Choosing low-calorie snacks, especially at night, can help in weight loss as they help satisfy hunger and avoid adding unnecessary calories.
Here is a list of some of the best, nutritious and weight loss supporting foods that will help you suppress your hunger as well as lose weight.
1. Greek yogurt
The protein in Greek yogurt keeps you satiated for a long time. It is rich in probiotics, which helps in maintaining proper digestion. According to a study, people who consume yogurt daily are less likely to be obese. You can add nutrients like berries and cinnamon to it.
2. Cottage Cheese
The casein protein in cottage cheese is digested slowly and helps repair muscles as well as keep you away from hunger for a long time. You can add salt, pepper, and some herbs to cottage cheese. Or you can also make a healthy dessert by mixing it with berries, peanut butter, or chocolate chips.
3. Nuts
A handful of almonds, pistachios, or walnuts provide you with healthy fats and protein. They not only curb night hunger pangs but also boost metabolism. You can make a tasty and fiber-rich snack by adding fruits like dried cherries to the nuts.
4. Vegetables and Hummus
Fiber-rich vegetables such as carrots, cucumbers, or spinach can be mixed with hummus to make a nutritious snack. Hummus is rich in protein and fiber, which helps in weight loss. Eating bell peppers or broccoli with hummus is also good for health.
5. Eggs
Eggs are rich in protein and can be eaten boiled or fried. You can make a tasty and healthy snack by mixing beans and vegetables with eggs. Eating two boiled eggs with a fruit can make a simple and balanced snack.
6. Oatmeal
Oatmeal is a great source of complex carbs, which keep your blood sugar stable and give you a feeling of fullness. You can combine oats with protein-rich ingredients like nut butter or protein powder.
Some tips for eating at night
Avoid heavy, oily or very sweet foods as these can affect digestion and interfere with sleep. Focus on protein, fibre and healthy fats to keep you full and aid weight loss.