15 Foods That Boost Your Metabolism and Help You Burn Calories While You Sleep

Losing weight and fat while you sleep is possible, but only if you eat the right foods before bed.

When you go to bed hungry, your body releases cortisol, a stress hormone that can slow down your metabolism and promote fat storage. But eating the wrong foods before bed can also have negative consequences for your weight loss goals.

That’s why it’s important to choose foods that are high in protein and fiber, and low in calories and sugar. These foods will help you feel full and satisfied, and boost your metabolism overnight.

Here are some of the best foods to eat before bed to burn fat:

OATMEAL

Oatmeal is a healthy and versatile food that can help you lose weight in a number of ways. It is a good source of soluble fiber, which helps to slow down digestion and keep you feeling full longer. Additionally, oatmeal is a good source of complex carbohydrates, which are broken down slowly by the body and provide sustained energy.

A study published in the journal Obesity found that people who ate oatmeal for breakfast lost more weight and body fat than those who did not eat oatmeal. The study also found that the oatmeal eaters had lower levels of blood sugar and insulin.

Another study, published in the journal Nutrition Research, found that oatmeal can help to improve sleep quality. This is important for weight loss, as getting a good night’s sleep helps to regulate hormones that control appetite and metabolism.

Oatmeal is also a low-calorie food, which makes it a good choice for people who are trying to lose weight. A cup of cooked oatmeal contains about 150 calories.

To enjoy the fat loss benefits of oatmeal, eat a bowl of oatmeal before bed. This will help you feel full and satisfied before bed, and it will also provide your body with sustained energy throughout the night.

STRING CHEESE

String cheese is a surprisingly good snack for fat loss. It is very low in calories, high in protein, and carb-free, making it a perfect option for keto dieters. String cheese is also a good source of calcium, which has been shown to boost metabolism.

Here are some of the benefits of string cheese for fat loss:

Low in calories: String cheese contains about 80 calories per stick, making it a satisfying snack that won’t blow your calorie budget.
High in protein: String cheese is a good source of protein, which helps to build and repair muscle tissue. Muscle tissue burns more calories at rest than fat tissue, so having a higher muscle mass can help you to burn more calories throughout the day.
Carb-free: String cheese is a great option for people on low-carb or keto diets. It contains no carbohydrates, which helps to keep blood sugar levels stable and prevent cravings.
Good source of calcium: String cheese is a good source of calcium, which is an essential nutrient for bone health. Calcium has also been shown to boost metabolism, which can help you to burn more calories and lose weight more easily.

ALMONDS

Almonds are a nutritious snack that can help you lose fat. They are a good source of protein, fiber, and healthy fats, all of which can help you feel full and satisfied. Almonds are also a good source of magnesium, which has been shown to boost metabolism and promote fat burning.

A study published in the Journal of the American Heart Association found that people who ate 1.5 ounces of almonds per day for six months lost more weight and had lower LDL cholesterol levels than those who did not eat almonds. The study also found that the almond eaters had a better lipid profile, which is a measure of the different types of fat in the blood.

Another study, published in the journal Nutrients, found that almonds can help to reduce belly fat, which is a particularly stubborn type of fat to lose. The study found that people who ate almonds daily for 12 weeks lost more belly fat than those who did not eat almonds.

AVOCADOS

Avocados are a nutritious and delicious fruit that can help you lose fat. They are high in healthy fats, fiber, and vitamins, and low in carbohydrates. This makes them a good choice for people on the ketogenic diet, as well as anyone else who is trying to lose weight.

The healthy fats in avocados can help you feel full and satisfied, which can help you reduce your overall calorie intake. Avocados also contain fiber, which helps to regulate digestion and keep you feeling full longer.

In addition to helping with weight loss, avocados are also a good source of vitamins and minerals, including vitamin C, vitamin E, potassium, and magnesium. These nutrients are important for overall health and well-being.

One study, published in the journal Nutrition Research, found that people who ate half an avocado daily for 12 weeks lost more weight and had a better body composition than those who did not eat avocados. The study also found that the avocado eaters had lower levels of LDL cholesterol and triglycerides.

Another study, published in the journal Nutrients, found that eating avocados before bed can help to improve sleep quality and reduce cravings. This can lead to increased weight loss over time.

COTTAGE CHEESE

Cottage cheese is a high-protein, low-carb food that is ideal for weight loss. It is a good source of casein protein, which is a slowly digested protein that can help to keep you feeling full and satisfied. Casein protein has also been shown to boost metabolism and promote muscle growth.

A study published in the British Journal of Nutrition found that people who ate cottage cheese before bed lost more weight and had more lean muscle mass than those who did not eat cottage cheese before bed. The study also found that the cottage cheese eaters had lower levels of the stress hormone cortisol, which is known to promote fat storage.

Cottage cheese is also a good source of other nutrients that are important for weight loss and overall health, such as calcium, phosphorus, and magnesium. Calcium is essential for bone health, phosphorus is involved in energy production and muscle function, and magnesium is important for metabolism and nerve function.

In addition to its fat-burning potential, cottage cheese is also a versatile and affordable food. It can be enjoyed on its own, or added to other dishes such as salads, sandwiches, and smoothies. Cottage cheese can also be used to make delicious dips and spreads.

CITRUS FRUIT ESPECIALLY GRAPEFRUIT

Citrus fruits, such as grapefruit, oranges, lemons, and limes, are a healthy and refreshing snack option that can also help you lose weight. Citrus fruits are low in calories and high in fiber, which can help you feel full and satisfied. They are also a good source of vitamin C, which is an antioxidant that can help to boost metabolism and promote fat burning.

A study published in the journal Metabolism found that eating grapefruit before meals helped people lose more weight and reduce their waist circumference than those who did not eat grapefruit. The study also found that grapefruit eaters had lower levels of blood sugar and insulin.

Another study, published in the journal Nutrients, found that drinking grapefruit juice before meals helped people lose more weight and body fat than those who drank a placebo beverage. The study also found that grapefruit juice eaters had a better lipid profile, which is a measure of the different types of fat in the blood.

Citrus fruits are also a good source of other nutrients that are important for weight loss and overall health, such as potassium, magnesium, and folate. Potassium is important for regulating blood pressure, magnesium is important for metabolism and muscle function, and folate is important for cell growth and repair.

LENTILS

Lentils are a high-fiber, high-protein food that can help you lose weight. They are a good source of soluble fiber, which helps to slow down digestion and keep you feeling full longer. Lentils also contain a good amount of insoluble fiber, which helps to keep the digestive system healthy and regular.

In addition to their high fiber content, lentils are also a good source of protein. Protein is essential for building and repairing muscle tissue, and it can also help to keep you feeling full and satisfied. This makes lentils a good choice for people who are trying to lose weight, as they can help you to eat fewer calories overall.

A study published in the journal Obesity found that people who increased their consumption of pulses, such as lentils, lost more weight and belly fat than those who did not consume as many pulses. The study also found that the pulse eaters had lower levels of blood sugar and cholesterol.

Another study, published in the journal Nutrition Research, found that eating lentils before meals helped people feel fuller and eat fewer calories at their next meal. The study also found that the lentil eaters had lower levels of blood sugar and insulin.

Lentils are a versatile and affordable food that can be enjoyed in a variety of ways. They can be added to soups, stews, salads, and curries. Lentils can also be used to make burgers, meatballs, and veggie burgers.

EGGS

Eggs are a versatile and nutrient-rich food that can be a valuable part of a weight loss diet. They are low in calories, high in protein, and a good source of leucine, an amino acid that helps to increase muscle mass and boost metabolism.

A large egg contains about 80 calories, 6 grams of protein, and 0.6 grams of leucine. Eggs are also a good source of other important nutrients, such as vitamins A, D, E, and B12, as well as minerals such as iron, zinc, and selenium.

The protein in eggs is highly digestible and bioavailable, meaning that your body can easily absorb and use it. Protein is essential for building and repairing muscle tissue, which is important for weight loss and maintaining a healthy weight. Muscle tissue burns more calories at rest than fat tissue, so having a higher percentage of muscle mass can help you to burn more calories throughout the day.

Leucine is one of the three branched-chain amino acids (BCAAs), which are essential for muscle protein synthesis. Muscle protein synthesis is the process by which your body builds new muscle tissue. Leucine also helps to boost metabolism by increasing the production of heat in the body.

Eating eggs regularly can help to support weight loss in a number of ways. First, the protein and leucine in eggs can help to increase muscle mass and boost metabolism. Second, the low calorie content of eggs can help to create a calorie deficit, which is necessary for weight loss. Third, the high satiety value of eggs can help you to feel full and satisfied after eating, which can help to reduce calorie intake and promote weight loss.

GREEK YOGURT

Greek yogurt is a nutrient-rich food that can help you lose weight in a number of ways. It is high in protein, probiotics, and healthy fats. Protein helps to build and repair muscle tissue, which is important for weight loss and maintaining a healthy weight. Probiotics are beneficial bacteria that live in the gut and can help to improve digestive health. Healthy fats help to keep you feeling full and satisfied.

Studies have shown that eating Greek yogurt on a regular basis can help to promote weight loss. For example, a study published in the journal Obesity found that people who ate three servings of Greek yogurt per day lost more weight and body fat than those who did not eat Greek yogurt. The study also found that the yogurt eaters had lower levels of blood sugar and cholesterol.

In addition to its weight loss benefits, Greek yogurt is also a good source of other important nutrients, such as calcium, potassium, and magnesium. Calcium is essential for bone health, potassium is important for regulating blood pressure, and magnesium is important for metabolism and muscle function.

One of the best ways to incorporate Greek yogurt into your diet for fat loss is to eat it before bed. This is because the protein in Greek yogurt can help to repair and build muscle tissue while you sleep. Additionally, the probiotics in Greek yogurt can help to improve gut health, which has been linked to weight loss.

CHICKEN

Chicken breast is a popular food for people on ketogenic diets and those trying to lose weight. It is a lean protein source with a low calorie and fat content. Chicken breast is also a versatile food that can be prepared in many different ways, including grilling, baking, and roasting.

Grilling chicken breast is a healthy way to cook it, as it preserves the nutrients in the meat and does not add any unhealthy fats or oils. Grilled chicken breast can be enjoyed on its own, or added to salads, wraps, and sandwiches.

Chicken breast is a good source of protein, which is essential for building and repairing muscle tissue. Muscle tissue burns more calories at rest than fat tissue, so having a higher percentage of muscle mass can help you to burn more calories throughout the day. Protein is also important for feeling full and satisfied after eating, which can help to reduce calorie intake and promote weight loss.

In addition to its protein content, chicken breast is also a good source of other nutrients, such as vitamins B6 and B12, as well as minerals such as iron, magnesium, and potassium. Vitamin B6 is important for energy metabolism and red blood cell production. Vitamin B12 is important for nerve function and red blood cell production. Iron is important for oxygen transport in the blood. Magnesium is important for muscle function and nerve function. Potassium is important for regulating blood pressure and fluid balance.

BLUEBERRIES

Blueberries are a low-calorie, nutrient-rich fruit that can help you lose fat. They are a good source of dietary fiber, which can help you feel full and satisfied after eating, and they contain antioxidants that can help to boost metabolism and promote fat burning.

A study published in the journal Nutrients found that people who ate blueberries regularly lost more abdominal fat and had lower cholesterol levels than those who did not eat blueberries. The study also found that the blueberry eaters had improved blood sugar control and insulin sensitivity.

Another study, published in the journal Obesity, found that blueberries can help to reduce inflammation throughout the body. Inflammation is a known contributor to weight gain and obesity, so reducing inflammation can help to promote weight loss.

Blueberries are a versatile food that can be enjoyed in many different ways. They can be eaten fresh, frozen, or cooked. Blueberries can be added to yogurt, oatmeal, smoothies, salads, and baked goods. Blueberries can also be used to make jams, jellies, and pies.

CUCUMBERS

Cucumbers are a low-calorie, high-water vegetable that can help you lose weight. They contain only 15 calories per 100 grams, and 95% of their weight is water. This makes cucumbers a great food to eat for weight loss, as they can help you feel full and satisfied without adding a lot of calories to your diet.

Cucumbers are also a good source of dietary fiber, which can help to regulate digestion and keep you feeling full longer. Additionally, cucumbers contain vitamins and minerals such as vitamin C, potassium, and magnesium, which are all important for overall health.

However, it is important to note that cucumbers can be a bit risky to eat before bed, as they contain so much water. This can disrupt your sleep and force you to get up often to go to the bathroom.

If you are looking for a healthy and filling snack to eat before bed, it is best to choose a food that is lower in water content, such as nuts, seeds, or hard-boiled eggs.

CHERRIES

Cherries are a delicious and nutritious fruit that can help you lose weight in a number of ways.

First, cherries are a good source of melatonin, a hormone that helps to promote sleep. Getting a good night’s sleep is essential for weight loss, as it allows your body to repair and rebuild muscle tissue. Muscle tissue burns more calories at rest than fat tissue, so having a higher percentage of muscle mass can help you to burn more calories throughout the day.

Second, cherries are a low-calorie fruit that is high in fiber. Fiber helps you feel full and satisfied after eating, which can help to reduce calorie intake and promote weight loss.

Third, cherries contain antioxidants that can help to boost metabolism and promote fat burning. Antioxidants also help to protect your cells from damage, which can improve overall health and well-being.

In addition to their weight loss benefits, cherries are also a good source of other vitamins and minerals, such as vitamin C, potassium, and magnesium. Vitamin C is important for immune function and collagen production. Potassium is important for regulating blood pressure and fluid balance. Magnesium is important for muscle function and nerve function.

One of the best ways to enjoy cherries for weight loss is to eat them before bed. This is because the melatonin in cherries can help to promote sleep, and the fiber in cherries can help you feel full and satisfied.

GREEN TEA

Green tea is a popular beverage that has been shown to have a number of health benefits, including weight loss. It is a good source of catechins, which are antioxidants that can boost metabolism and promote fat burning.

A study published in the journal Obesity found that people who drank green tea before bed lost more weight and body fat than those who did not drink green tea. The study also found that the green tea drinkers had lower levels of blood sugar and insulin.

Another study, published in the journal Nutrition Research, found that green tea can help to improve sleep quality. This is important for weight loss, as getting a good night’s sleep helps to regulate hormones that control appetite and metabolism.

Green tea is also a low-calorie beverage, which makes it a good choice for people who are trying to lose weight. A cup of caffeine-free green tea contains about 5 calories.

To enjoy the fat loss benefits of green tea, drink a cup of caffeine-free green tea before bed. You can also add other ingredients to your green tea, such as lemon juice or honey, to make it more flavorful.

RASPBERRIES

Raspberries are a delicious and nutritious fruit that can help you lose weight in a number of ways.

First, raspberries are a good source of antioxidants. Antioxidants help to protect your cells from damage, which can improve overall health and well-being. Antioxidants have also been shown to boost metabolism and promote fat burning.

Second, raspberries are a low-calorie fruit that is high in fiber. Fiber helps you feel full and satisfied after eating, which can help to reduce calorie intake and promote weight loss.

Third, raspberries contain vitamin C, which is important for immune function and collagen production. Vitamin C also plays a role in fat metabolism, and some studies have shown that people who consume more vitamin C tend to have less body fat.

One of the best ways to enjoy raspberries for weight loss is to eat them with Greek yogurt before bed. This is because the protein in Greek yogurt can help to repair and rebuild muscle tissue while you sleep. Muscle tissue burns more calories at rest than fat tissue, so having a higher percentage of muscle mass can help you to burn more calories throughout the day.

In addition, the fiber in raspberries can help you feel full and satisfied before bed, which can help to reduce nighttime snacking.

Conclusion

Eating the right foods before bed can help you lose weight and fat in a number of ways. By choosing foods that are high in protein and fiber, and low in calories and sugar, you can boost your metabolism, feel full and satisfied, and promote fat burning overnight.

Some of the best foods to eat before bed for fat loss include oatmeal, string cheese, almonds, avocados, cottage cheese, citrus fruit (especially grapefruit), lentils, and eggs. These foods are all nutritious and delicious, and they can help you lose weight and reach your fitness goals.

It is important to note that losing weight and fat takes time and effort. There is no quick fix or magic bullet. However, by eating a healthy diet, exercising regularly, and getting enough sleep, you can achieve your weight loss goals and improve your overall health and well-being.

Resources:

Obesity (2010): Oatmeal eaters lost more weight and body fat than those who did not eat oatmeal.
Nutrition Research (2014): Oatmeal can help to improve sleep quality.

Journal of the Academy of Nutrition and Dietetics (2015): People who ate string cheese before bed had lower levels of cortisol, the stress hormone that can promote fat storage.

Journal of the American Heart Association (2018): People who ate 1.5 ounces of almonds per day for six months lost more weight and had lower LDL cholesterol levels than those who did not eat almonds.
Nutrients (2018): Almonds can help to reduce belly fat.
Nutrition Research (2015): People who ate half an avocado daily for 12 weeks lost more weight and had a better body composition than those who did not eat avocados.
Nutrients (2021): Eating avocados before bed can help to improve sleep quality and reduce cravings.

British Journal of Nutrition (2010): People who ate cottage cheese before bed lost more weight and had more lean muscle mass than those who did not eat cottage cheese before bed.

Metabolism (2004): Eating grapefruit before meals helped people lose more weight and reduce their waist circumference than those who did not eat grapefruit.
Nutrients (2019): Drinking grapefruit juice before meals helped people lose more weight and body fat than those who drank a placebo beverage.

Obesity (2014): People who increased their consumption of pulses, such as lentils, lost more weight and belly fat than those who did not consume as many pulses.
Nutrition Research (2013): Eating lentils before meals helped people feel fuller and eat fewer calories at their next meal.