**Unsweetened Milk**: A warm glass of unsweetened milk before bed soothes the nerves, reduces stress, and enhances sleep quality. Milk is rich in protein, which increases satiety and curbs late-night cravings, supporting weight control. Casein, a type of protein in milk, is slowly absorbed, keeping you fuller for longer. Milk also contains essential nutrients like calcium and vitamin B, which aid in the production of tryptophan, a precursor to melatonin, the sleep-regulating hormone. Opt for unsweetened milk to ensure effective weight loss, avoiding sweetened milk or condensed milk.
Choose unsweetened milk for effective weight loss and avoid sweetened or condensed milk.
**Protein Shakes**: Evening protein intake can boost muscle growth and enhance metabolism, aiding weight loss. A protein shake before bed not only curbs hunger but also reduces cortisol levels, the stress hormone, promoting relaxation and better sleep.
**Prune Juice**: Prune juice not only relieves constipation but is also ideal for weight loss. It is rich in fiber, increasing satiety and reducing cravings, while also aiding in burning excess fat. Additionally, it’s a good source of potassium, which maintains electrolyte balance and supports digestive function. Nutritionist Kendra Haire recommends choosing organic prune juice or making it at home to avoid added sugars, which can hinder weight loss efforts.
Prune juice is rich in fiber, helping with satiety and fat burning.
**Herbal Teas**: Caffeine-free herbal teas like chamomile, lavender, or peppermint have a calming effect on the body and improve sleep quality. Chamomile contains the antioxidant apigenin, which reduces stress and enhances deep sleep. Peppermint tea aids digestion, reduces bloating, and makes the body feel lighter before bed. Herbal teas also hydrate the body, support digestion, relieve constipation, and promote better sleep.
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