what to eat before sleep

Eating well is good balanciado a'noite




You 've probably heard that eating before bed is bad for anyone trying to lose weight. And now you can even have heard that eating before bedtime can result in weight gain .
Here 's the good news : not everything you eat after 19.00 will be automatically stored by your body.
In fact , some foods can (and should ) be eaten at night and may even increase your results in terms of fat loss ! The key is to know which foods to eat and which to avoid .
A good tip is to avoid carbs before bed and replace them with slow protein absorption.
Carbohydrate consumption results in significant increase in insulin levels , storage hormone, which also puts the brakes on fat burning . It can be a bad combination at night , when your metabolism started downloading . Fortunately , the slow protein absorption may be beneficial, the fact of supplying your body with a steady stream of amino acids during the night, which will assist in recovery from exercise and the maintenance of lean mass while losing fat.
Here are our recommendations as good sources of protein slow absorption , to be consumed before bedtime :
1. Protein white meat (not red meat ) : Protein sources of white meat , like chicken and turkey are great choices because they are digested slowly and do not release almost no insulin. In addition, they promote the release of another hormone , glucagon , which assists in breaking down fat and carbohydrate as a source of stored energy. Red meat has a slightly higher response in insulin release , so it is not as recommended at night .

2 . Cottage Cheese : The cottage is very slow absorption and also stimulates the release of glucagon , with great choice for before bed . But choose the cottage without additives such as sugars and artificial flavors . The best option is the same cottage tasteless . To improve the taste , sweeten with stevia and some cinnamon .

3 . Green vegetables : Although they are not sources of protein , green vegetables are low calorie , has high fiber content and give us feeling of satiety .

4 . Eggs : Eggs are also a good choice for bedtime , with slow absorption and good source of vitamins and minerals . Try to consume redneck egg and let not also consume the yolk , which is the richest part of the egg in vitamins and minerals , and helps slow the absorption more .
5 .
Protein shake slow absorption and low carb : Ingestion of a protein shake slow absorption and low carbo before bed is a great option . You can even mix the shake with peanut butter or homemade almond to add a little healthy fat. Opt for high quality protein and low absorption , such as casein , and avoid simple whey protein (whey ) before bed as there are now studies showing that some release more insulin than white bread