While no foods can directly trigger weight loss during sleep, making certain dietary choices can help optimise metabolism and recovery processes through the night.
Director of TrainFitness, Michael Betts, suggested consuming a protein-rich snack before bedtime to support all of the body’s overnight functions.
The expert explained: “While no foods directly cause weight loss during sleep, certain choices can support overnight metabolism and recovery.
“A small protein serving before bed, like Greek yoghurt or cottage cheese, provides amino acids for muscle maintenance and repair.”
Certain food choices can support overnight metabolism
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He pointed out that the casein protein in these foods is “particularly effective” because it is slowly digested.
Ultimately, this could help people maintain their daily caloric intake while supporting weight loss and muscle development.
“Avoid large meals close to bedtime as this can disrupt sleep,” added Michael. “If eating before bed, keep portions modest and focus on protein with minimal carbohydrates.
“Remember that overall daily calorie balance matters more than specific meal timing for weight loss.”
Including other foods that enhance sleep quality may also be worth including in the diet, as this supports healthy metabolism and hormone regulation.
“Foods containing tryptophan, magnesium and calcium may improve sleep quality,” said Michael. “Options include turkey, nuts, seeds, and dairy products.”
Working out close to bedtime
While some slimmers may attempt to work out closer to bedtime in the hope of heightening their metabolic rate throughout the night, Michael cautioned that this could backfire.
“Strength training before bed provides some weight loss benefits but isn’t necessarily more effective than training at other times,” he noted.
Training before bed is not necessarily more effective than training at other times
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“Evening strength training may disrupt sleep quality for some people due to elevated heart rate and body temperature.”
This poor sleep could in turn negatively impact recovery from the workout and affect hunger hormones the following day.
“If you tolerate evening workouts well, there’s no harm in training before bed – but rescheduling sessions earlier allows more time for your body to return to a restful state.”
Michael stressed that while training before bed offers some weight loss benefits, it is not necessarily more effective than training at other times.
“An increased metabolic rate from resistance training continues for several hours after your workout, potentially increasing calories burned during sleep. However, this effect is relatively minor compared to the overall calorie burn from the workout itself.”
