Snacking before bed is often associated with weight gain, especially when it comes to indulgences like chips, junk food, or processed snacks. However, according to nutrition experts, choosing the right bedtime snacks that promote sound sleep and support muscle recovery is key, especially for women over 40.
1. Cottage Cheese: A Casein Protein Boost for Muscles
Middle-aged women often worry about age-related muscle loss. Cottage cheese, rich in casein protein, is the answer to their question of how to eat to lose weight while maintaining muscle mass. This snack supports muscle nourishment and recovery overnight.
2. Almonds: Healthy Fats and Magnesium Source
Almonds are beneficial for digestion and blood sugar control, and they also contain magnesium, a mineral that relaxes the nervous system, promoting deeper sleep. For those wondering what to eat in the evening without gaining weight while staying healthy, almonds are the ideal choice.
3. Lean Turkey: A Sleep-Promoting Food
Lean turkey is rich in tryptophan, an amino acid that supports melatonin production, aiding better sleep and more effective body recovery. It’s a fantastic evening snack that provides nutrition and facilitates muscle restoration.
Turkey and almonds are among the top five foods that promote better sleep in women over 40.
4. Warm Milk: Nourish Muscles and Bones
A warm glass of milk contains casein protein and tryptophan, which relaxes the body and boosts muscle recovery during sleep. Additionally, milk provides calcium, supporting middle-aged women’s bone health. Warm milk is a worthy consideration for those seeking weight loss while maintaining adequate nutrition.
5. Pumpkin Seeds: Nutrient-Dense and Low-Calorie
Pumpkin seeds are packed with zinc, tryptophan, and protein, all of which improve sleep quality, aid muscle recovery, and boost immunity. If you’re looking for a healthy, low-calorie evening snack that promotes better sleep, pumpkin seeds are a perfect addition to your late-night menu.
Instead of completely avoiding evening snacks, opt for foods that promote sleep, support muscle recovery, and help maintain a healthy weight. For women over 40, in particular, mindful late-night snacking can be a secret to sustaining a healthy body and shape over the long term.
