After the age of 55, muscle loss and blood sugar fluctuations can make weight control more difficult. A light meal rich in protein and fiber before bed supports maintaining muscle, better sleep and controlling appetite. This contributes to fat reduction over time.
Greek yogurt with chia seeds or flaxseed
Greek yogurt combined with chia seeds or flax seeds is a suitable snack before bedtime. Greek yogurt provides a high-quality protein source, helping to maintain and restore muscles overnight - an important factor to support metabolism as age increases.
Meanwhile, chia seeds and flaxseeds supplement fiber, helping to stabilize blood sugar when sleeping, creating a feeling of fullness and limiting night hunger.
Fresh cheese with berries
Fresh cheese is rich in slow-digest protein, which supports muscle recovery during nighttime rest. Maintaining muscle mass plays an important role in controlling excess fat in the long run. Accompanying berries provide fiber and antioxidants, but do not increase sugar intake into the body.
Protein smoothie
A smoothie consisting of protein powder, fresh milk or soy milk combined with fiber-rich ingredients can support overnight muscle recovery without causing bloating. This is a suitable choice for people who exercise or need to supplement protein before bed.
Apples and nut butter
Apples are rich in fiber when combined with avocados - a source of protein and healthy fats that help stabilize blood sugar at night. This contributes to improving sleep quality, while limiting cravings the next day, an important factor in weight control.
Nuts
Nuts provide healthy fats and a small amount of fiber. For a more balanced snack, you should combine nuts with protein sources such as milk or yogurt. Note to control your portions, eat just enough to create a feeling of fullness without causing excess energy.
