"Indulging." In a relaxing evening of binge-watching your favorite TV shows comes with a delightful companion – snacks. However, there's a caveat when you're on a weight loss journey. You must be mindful of your choice of late-night snacks if you're looking to shed those extra pounds.
A study in Nutrition Research discovered that late-night snacks consumed close to bedtime tend to be calorie-rich and can contribute to more significant weight gain compared to daytime snacking.
However, here's the encouraging news: as revealed by a 2023 review published in the journal Nutrients, snacks can either support or hinder your weight loss efforts. While unhealthy snacks can lead to a surge in calorie intake and potentially contribute to obesity, wholesome snacks can assist individuals in meeting their recommended daily intake of fruits, vitamins, minerals, and fiber, and in certain instances, may even help reduce waist circumference.
According to a 2021 survey that uncovered the fact that more than 60% of Americans aged 18 to 80 indulge in snacking after 8 p.m., it's clear that many of us should pay close attention to the snacks we choose during late-night hours—especially when striving for weight loss.
The cornerstone of achieving dietary success lies in having a well-thought-out plan. If you anticipate indulging in snacks, it's vital to have healthful options readily available in your kitchen. To assist you in this endeavor, we reached out to registered dietitians who shared some of the finest late-night snacks for weight loss. For further inspiration, be sure to explore whether consuming oatmeal can aid in your weight loss journey.
1) Popcorn
Popcorn is a delightful and uncomplicated late-night snack choice. This satisfyingly crunchy treat is also a superb source of dietary fiber, ensuring you'll feel full. Air-popped popcorn, with just 31 calories per cup, is an excellent option. In fact, a study suggests that consuming 15 calories' worth of popcorn can be equally satiating as eating 150 calories' worth of chips.
The Nutrition Twins offer a word of caution, though: "Exercise caution when it comes to adding oil or butter to your popcorn, as they can pile on hundreds of extra calories. Instead, consider seasoning with calorie-free spices like cinnamon, paprika, or garlic powder, which also offer immune-boosting benefits. Alternatively, a sprinkle of Everything Bagel seasoning can be a flavorful choice.
2) Pistachio Delights
Pistachios are the perfect choice when you're craving a late-night crunchy and salty snack, and the best part is they won't negatively impact your waistline.
According to The Nutrition Twins, "Pistachios are among the lowest-calorie nuts, allowing you to enjoy a generous serving size—up to 49 nuts per serving." They also serve as a rich source of satisfying fiber and protein, helping maintain stable blood sugar levels. This means you won't experience the typical energy rollercoaster that often leads to sugar cravings and late-night trips to the kitchen. Unlike sugary cookies that can cause blood sugar spikes and crashes, triggering the release of cortisol, the hormone associated with belly fat, pistachios won't disrupt your sleep by causing sudden awakenings. Furthermore, these delectable nuts contain antioxidants that can assist in reducing inflammation, a factor often linked to weight gain.
3) Chocolate Peanut Butter Energy Rolls
Let's Be Honest: Chocolate and Peanut Butter – The Perfect Pairing. The Nutrition Twins' Chocolate Peanut Butter Energy Rolls are a delightful and nutritious treat that come with the added benefit of 'built-in portion control.' The best part? They're a guilt-free indulgence, with only 92 calories and no added sugar.
"You can savor every bite without the worry of overindulging," advise The Nutrition Twins. "The secret is to prepare them and promptly freeze them. When you remove them from the freezer, you won't be tempted to consume them impulsively because they're too hard to bite into—attempting to do so might result in a broken tooth, as we discovered the hard way! So, take one out of the freezer, let it thaw, and enjoy.
4) Kiwis
When the craving for something sweet strikes, consider grabbing a kiwi. Not only are they nutritious, but The Nutrition Twins also hail them as a 'waistline-friendly alternative to Sweetarts.' Now, isn't that a tempting late-night snack option? What's more, indulging in kiwis will only cost you about 84 calories while providing four grams of fiber.
The Nutrition Twins explain, "Kiwis rank among the fruits with the highest serotonin content, your body's feel-good chemical. Serotonin has been shown to help curb cravings, reducing the likelihood of overindulging later on."
5) Turmeric Golden Milk
For those who savor milk, this late-night snack suggestion is sure to delight. Turmeric golden milk, with only 45 calories, offers a plethora of health benefits. As noted by The Nutrition Twins, this comforting beverage supports relaxation, stress reduction, and improved digestion. By mitigating stress, golden milk can assist in lowering cortisol, often referred to as the 'belly fat hormone.
Crafted with superstar ingredients like turmeric, ginger, and cinnamon, you'll also be combatting inflammation within your body, making it easier to embark on your weight loss journey," advise The Nutrition Twins.
6) Berry-Infused Frozen Yogurt Bark
This nutritious frozen yogurt bark, crafted by The Nutrition Twins, boasts a mere 18 calories per serving. It's the perfect solution for satisfying your craving for something creamy, crunchy, tangy, and sweet!
An added benefit for your waistline is the yogurt, which is abundant in probiotics, supporting improved gut health. A healthier gut microbiome can make weight loss more manageable," explain The Nutrition Twins. "Furthermore, yogurt consumption is linked to a reduction in visceral fat. In addition, pomegranates and blueberries are packed with powerful antioxidants that help combat inflammation, which can hinder weight loss efforts.
7) Hard-boiled Eggs
Hard-Boiled Eggs: A Satisfying Snack Beyond Breakfast!
Don't limit hard-boiled eggs to just breakfast—they make convenient snacks packed with six grams of protein that leave you feeling satisfied. "Eggs are typically associated with meals, so when you enjoy them as a snack, it mentally feels like a substantial treat," explain The Nutrition Twins. "Furthermore, eggs score high on the Satiety Index, which measures how filling a food is. Unlike sugary snacks that can trigger additional sweet cravings, an egg hits the spot. Simply season it with turmeric and pepper or a dash of salt and pepper. Boiling a batch of eggs at the start of the week ensures they're ready whenever you crave them!
8) Chocolate-Covered Frozen Banana Treats
When you're yearning for a wonderfully sweet treat, consider trying these frozen banana chocolate bites created by The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, esteemed members of our Medical Expert Board. These chocolaty delights are just 15 calories each and are incredibly easy to prepare. Moreover, their frozen nature helps you savor them at a slower pace compared to non-frozen sweets.
An additional perk? Even if you indulge in the entire portion, you'll still enjoy a nutritious dessert that provides seven grams of protein, four grams of fiber, and potassium for reducing bloating, thanks to the bananas and yogurt. As per The Nutrition Twins' expert advice, this snack is an excellent choice to counterbalance any excess sodium you might have consumed earlier in the day.
9) Cherries
If you're in the mood for something tart with a touch of natural sweetness, think about appeasing your late-night hankerings with a handful of cherries. This fruit packs a fiber punch – a single cup of cherries with pits contains nearly three grams of fiber, a crucial component for successful weight loss. What's more, munching on a cup of cherries won't dent your calorie count much, as it amounts to just about 87 calories. So, cherries not only keep you satiated but also spare you a considerable calorie load, especially when enjoyed as a late-night snack!
10) Blackberries
When you find yourself craving a late-night snack, make sure to have some blackberries waiting for you in the refrigerator. These berries are naturally sweet, low in calories, rich in antioxidants, and free from added sugars. According to The Nutrition Twins, they are also an excellent source of fiber, which helps keep you feeling satisfied and prevents blood sugar spikes and subsequent sugar cravings. Additionally, blackberries may support weight loss due to the presence of the phytochemical cyanidin-3-glucoside (C3G), known to stimulate the production of adiponectin, potentially boosting fat metabolism, and leptin, a hormone that curbs appetite. Choosing blackberries over candy or other late-night sugary treats can save you a substantial number of calories.