For workers, especially those who work at high intensity or in shifts, weight control and fat reduction are not only related to exercise but also heavily dependent on diet.
A common question is whether to eat before bed, if so, which snacks should be chosen so as not to increase fat storage.
Reality shows that a reasonable snack before bed can support controlling hunger and stabilizing metabolism, instead of causing weight gain as many people worry.
First, workers should prioritize foods rich in protein and low in sugar. Protein helps maintain muscle mass and create a feeling of fullness for longer, and also has a higher heat-generating effect than fat and carbohydrates, meaning the body consumes more energy to digest. A jar of unsweetened yogurt, especially Greek yogurt, is a suitable choice because it contains protein and beneficial bacteria that support digestion.
Second, you can combine a small amount of healthy fat to stabilize blood sugar overnight. A small handful of almonds or walnuts provides unsaturated fat and magnesium, helping to relax the body and improve sleep quality. However, portion sizes need to be strictly controlled because nuts have high energy density.
Green vegetables or low-sugar fruits are also a reasonable choice. Cucumbers, cherry tomatoes or a little grapefruit can help reduce cravings without providing too many calories. However, you should avoid oversweetened fruits in the evening as they can raise blood sugar.
More importantly, the total energy in the day. If workers have consumed enough calories and still eat more before bed, the body may have excess energy and accumulate fat. Therefore, light meals should only be about 100–200 kcal, eat at least 30–60 minutes before bed.
Workers can snack before going to bed if they choose protein-rich, low-sugar foods and control their diet reasonably. Combined with regular exercise and getting enough sleep, this habit can support the process of reducing fat sustainably and scientifically.
