How to Eat Before Bed For Faster Belly Fat Loss | Lose Weight While Sleeping
I'm going to talk about how to eat before bed for faster results.
There's a lot of misunderstandings when it comes to eating
before bed. And a lot of people have been misled to believe that, number one,
you can't eat carbs late at night.
If you want to lose belly fat or, number two, you shouldn't
eat before bed because it will make you gain weight. Both of these are false.
In fact, there was one study published showing that people
who ate their carbs late at night lost more weight than people who ate their
carbs earlier in the day.
So this busts the myth about not eating carbs late at night.
Now, if your goal is fat loss, you're going to be feeding yourself a little bit
differently than if your goal is to gain muscle.
So let's talk about that quickly. The first thing you need to
do is understand timing. My recommendation is about four to six days of the
week,
You try to eat your last meal two hours before bed. Now,
this isn't mandatory. And eating an hour before bed or even a half hour before
bed isn't really necessarily going to make you fat.
But it could block growth hormone production because when
you eat a meal, insulin levels are elevated.
And although this can help you sleep better at night, it
takes your body out of a fat-burning environment, puts it into a fat-storing
environment.
And because insulin
is the antagonist to growth hormone, when you go to go to sleep, if insulin
isn't stable, your body won't release growth hormone while you're recovering
overnight.
So if the goal is fat loss, and you want to increase your
growth hormone production-- which I highly recommend-- I recommend about four
to six days of the week to try to eat your last meal at least two hours before
bed.
Now, if your goal is to gain muscle, this really isn't going
to impact you as much because carbohydrates are going to be desirable because
they're very anabolic, and they help people gain muscle.
Next thing is choices-- what are the best choices to eat
before going to bed? Well, the first thing you need to understand is that red
meat has been shown to spike insulin a lot higher than white meats like chicken
or turkey.
So you're better off sticking with white meats. Also, one of
the best proteins that you can eat before bed is casein or cottage cheese.
And the reason why is cottage cheese is full of casein as
well. So if you look at a tub of cottage cheese, you open it up, and you see
the liquid on top.
That's the whey. And you stir it up, and that's why you
remember the nursery rhyme, curds and whey. But it's loaded with casein
protein, which is a slow-releasing protein that will feed your muscles throughout
the night.
So either finding some type of high-quality casein-whey
blend and making a shake a couple hours before bed or having yourself some
cottage cheese with some berries or some salt and pepper.
Now, what about carbs and combinations?
The first thing you need to understand is that if you eat
carbs two hours before bed, it can help you sleep better, and it can also help
regulate your cortisol cycle because when you raise insulin in that meal, it
will activate melatonin, and it'll get your cortisol cycle in line.
Now, if your goal is fat loss, and you don't have issues sleeping,
you might want to skip the carbohydrates.
But the main thing to remember is whether you have carbs or
not, you need to combine your foods the right way.
So every time you go to bed, before you go to bed, and you
had that meal two hours beforehand, you want to make sure that you're combining
your protein with a small amount of friendly fat, like maybe some raw nuts or maybe
putting some nut butter into a protein shake.
Or if you're eating carbs before bed, you want to make sure that
you're combining it with a high-quality protein, because this is what will
balance blood sugar. And again, it will prevent those insulin spikes.
So hopefully, this gives you a snapshot on how to eat before
bed for faster fat loss. And now, you just have to know how to move right based
on your age category.
