Greek yogurt is high in casein protein, which helps:
Reduce the speed of carbohydrate absorption from dinner
Keep blood sugar stable all night
Increased satiety, reduced late-night cravings.
Slow digestion protein helps the body limit insulin increase at night - a factor that causes visceral fat to increase rapidly.
A study published in the Journal of Metabolic Health (2024) showed that the group that ate 120g of Greek yogurt after dinner lost 2.1cm of belly around 6 weeks, higher than the group that did not eat healthy dessert.
Dogs are rich in omega-3 alpha-linolenic acid (ALA) polyunsaturated fats, which help improve fat metabolism and reduce pancreatitis.
According to the National Institutes of Health (NIH,m), omega-3 helps reduce visceral fat accumulation; Increases the ability to burn energy at rest; Improve insulin sensitivity.
A clinical trial published in the Journal of Clinical Lipidology showed that people who ate 30 grams of walnuts per night lost 12% of visceral fat after 8 weeks.
Berries such as strawberries, blueberries, raspberries contain anthocyanins, natural pigments that have strong antioxidant effects.
A study of 140 overweight people said that supplementing 70 g of berries in the evening helps reduce 1.4% of body weight and significantly reduce liver fat.
Greek yogurt + walnuts + berries create a "3 effects" formula:
Stabilize blood sugar thanks to casein protein
Reduce inflammation significantly thanks to anthocyanins and omega-3
Activate fat burning at night thanks to AMPK and a mechanism to increase heat generation from good fats.
According to the Journal of Functional Foods (2024), this dessert recipe reduces evening calorie intake by 18% and reduces fat storage in the abdomen after 4-6 weeks.
Experts recommend eating this dessert after dinner for 30-45 minutes, because:
This is the time when insulin gradually decreases, the body begins to switch to fat burning
Do not cause sudden increases in blood sugar like sweet desserts
Providing protein and fat is good for maintaining stable metabolism during sleep.
A study by Mayo Clinic Sleep & Metabolism Center (2024) confirmed that eating high-quality protein before bed helps increase nighttime energy burning by 7-9%.
