The 4 Best Foods To Eat Before Bed [Part 4]

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The 4 Best Foods To Eat Before Bed

The 4 Best Foods To Eat Before Bed: 2. Cottage Cheese

Milk protein is approximately 80% casein and 20% whey. As you already know, the former is a slow-digesting protein while the latter is a fast-digesting protein. Cottage cheese is a milk-based food that is predominantly casein.
As mentioned previously, casein protein provides optimal recovery benefits as a pre- bedtime protein, and it provides up to 7 hours of sustained nutrition. Add to these highlights an increase in feelings of fullness, a ramped up metabolism, and the release of the fat-burning glucagon, and you’ve got another five-star choice.
Make sure that you opt for good ol’ plain cottage cheese, not the flavored varieties. The latter have added sugars that will cause a rapid elevation in blood sugar and a resultant insulin response that will blunt fat burning. Choose an organic variety whenever possible. This typically implies that the animals were not treated with dangerous growth hormones or antibiotics, and they were likely pasture-raised and fed a healthier diet, which will mean a better fatty acid profile also.

3. Green Vegetables

Didn’t see this one coming, did you? Veggies, despite being classified as carbohydrates, are low glycemic and will not promote much of an insulin response, if at all. In fact, rather than just being okay, this is a great time to increase your vegetable intake. Consuming some veggies late at night will not only help subdue cravings, they’re rich in much-needed micronutrients and can help you balance out your body’s acidity, especially if you are going to add some protein.

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It’s important to balance out the body’s acidity (e.g., pH) for multiple reasons. If the body’s pH is not balanced, it can lead to the following negative health consequences:

» Decreased growth factors
» Growth hormone resistance
» Mild hypothyroidism
» Higher levels of blood cortisol
» Loss of muscle mass
» Enzymatic changes in the cell
» Altered regulation of metabolites and minerals
» Decreased uptake and release of oxygen

What’s more, veggies are high in fiber, which can also positively impact satiety. As a matter of fact, fiber can stimulate special cells within the GI tract to secrete hormones that communicate satiety to the brain. Because veggies contain virtually no calories, they are a great option for “snackers” or folks who like to eat while watching television or reading. Rather than reaching for that bag of high-carb, insulin-spiking potato chips, slice up some multi-colored bell peppers, celery, cucumbers, and cauliflower and snack away!

A Slow-Digesting, Low-Carbohydrate Protein Shake

This may be the King of Kings when it comes to pre-bedtime foods. If you have any kind of sweet tooth whatsoever, this offers the perfect combination of slow-digesting, glucagon-inducing, metabolism-raising, appetite-satiating proteins along with the great taste and satisfaction of a delicious milkshake.

A great-tasting smoothie combined with some healthy fats like almond butter or coconut oil not only fits the bill of the pre-bedtime criteria we’ve outlined already, it may provide some additional advantages. Specifically, adding some “good” fats can actually slow the rate of gastric emptying, which means that you’ll experience even greater appetite satisfaction and a further sustained release of amino acids.

On top of that, adequate dietary fat is necessary for a whole host of functions. Dietary fats:

» help manufacture and balance hormones
» form our cell membranes
» form our brains and nervous systems
» help transport fat-soluble vitamins
» provide essential fatty acids that the body can’t make

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4 Best Foods Before BedFats will not negatively affect your blood sugar or insulin levels. Rather, the combination of high protein and some good fats may actually help your body transition into the ideal fat-burning mode.38 In addition, adequate and balanced dietary fat intake is necessary to optimize levels of the all-powerful hormone testosterone, which plays a critical role in recovery, metabolism, and fat burning.

As previously mentioned, it is incredibly important to opt for a time-released protein blend before bed (e.g., one that contains casein and/or milk protein), as slow-digesting proteins are superior at this time. Specifically, avoid consuming whey protein-only supplements, as they lead to a dramatic increase in insulin that rivals that of white bread. Additionally, whey protein provides amino acids for only about 1 ½ hours, whereas the slower-digesting casein provides up to 7 hours of sustained nutrition.

You will also find the next part in the series where we discuss the 4 best foods to eat before bed here.