Healthy snacks in the evening – delicious and healthy ideas for a little hunger in between!

We all know it all too well – dinner is over, you lie comfortably on the sofa and suddenly your stomach starts to growl. There is enough scientific evidence that eating too late can lead to weight gain. In addition, the classic snacks such as chips, chocolate or biscuits, which one usually reaches for, are anything but healthy, let alone low in calories. It is therefore important to always have tasty and healthier alternatives on hand. Healthy snacks in the evening don’t always have to be fruit or vegetables. In this article, you will find a few ideas that not only taste great, but also won’t interfere with your diet.

A study conducted by the American Journal of Clinical Nutrition found that people who eat just before bed tend to have more body fat. Fortunately, a small, nutritious, healthy snack is usually okay in the evening to satisfy a small hunger. Some of these foods even contain compounds that aid sleep and boost fat loss.

Healthy snacks in the evening – what you should pay particular attention to?

Before we get into the different healthy snacks for the evening, let’s introduce you to a few basic rules that you should pay attention to.

• Are you really hungry? Many people sometimes just eat out of boredom or because they are dehydrated. It is therefore advisable to drink 1 glass of water first and wait around 15 to 20 minutes before snacking. That is how long it takes the brain to find out whether we are really hungry or not.
• The snacks should not contain more than 200 calories. When the body is at rest, the calories are stored as fat. In addition, even a minimal excess of calories leads to weight gain in the long run.
• Avoid foods that are made up of simple carbohydrates and unhealthy fats.

Delicious and Healthy Snacking – These foods you can eat before bed with no regrets

• Banana with almond butter – Bananas and almonds are great sources of melatonin – a hormone that controls our day-night rhythm and promotes healthy sleep. A medium-sized banana and 1 tablespoon of almond butter taste good and only contain around 165 calories. Another alternative would be apple slices with natural peanut butter with no added sugar.
• Yogurt or grainy cream cheese – Yogurt, and especially Greek yogurt and low-fat cottage cheese, are very rich in the protein casein and calcium. According to the latest studies, consuming casein before bed can help reduce hunger the next day. A 400 gram container of reduced-fat yogurt has around 200 calories. It tastes even better if you stir in 50 grams of berries (approx. 30 calories).

Unprocessed foods can promote sleep and fat loss

• A bowl of berries – If you have to satisfy your sweet tooth, then you are well advised to use various berries as healthy snacks in the evening. Whether raspberries, blueberries, blackberries or strawberries – they are full of fiber and vitamins. Berries are also a fairly low-carb type of fruit, so they are great for a low-carb diet.
• Protein smoothie – Eating protein-rich foods in the evening promotes muscle generation and ensures better sleep. For example, mix 200 ml of low-fat milk with about 100 grams of pineapple for a tropical drink with only 160 calories. Milk is also rich in tryptophan – an amino acid used by the body to make melatonin and serotonin.
• Dark chocolate – If you are really in the mood for some chocolate, then it is best to use dark chocolate with a cocoa content of at least 70%. Although these varieties are lower in sugar, they are not particularly low in calories. We therefore recommend that you eat around 40 grams.

Hearty sweets as a healthy alternative to chips and co.

Watching your favorite series with a bag of chips sounds pretty tempting. Unfortunately, you are not doing anything good for your health or your waistline. Here are some ideas for hearty healthy evening snacks.

• Trail mix is simply the perfect combination of sweet and savory. You can buy this ready-made or make your own mix yourself. Mix your favorite nuts and a few dry fruits of your choice and you will always have the perfect healthy snack ready to hand.
• Pistachios have a very high proportion of melatonin compared to other nuts. A 30-gram serving of peeled pistachios has 160 calories and provides approximately 6.5 milligrams of melatonin.
• Eggs – Whether hard-boiled, fried or scrambled eggs – egg recipes are very versatile and always provide variety. For example, keep a few boiled eggs ready in the refrigerator to satisfy those hunger pangs in the evening. A large egg is only 70 calories and provides around 6 grams of protein.

• roasted chickpeas are an excellent, low-calorie substitute for chips or similar fatty nibbles. They’re also packed with minerals, vitamins, and fiber, and are a great source of protein. To do this, drain a can of chickpeas, season with spices of your choice and roast in the oven at 180 degrees for 20 minutes.
• Vegetables with dip is perfect for everyone who craves something crispy yet healthy. Prepare a low-fat dip of low-fat yogurt or cottage cheese or a guacamole and enjoy it with fresh vegetables of your choice.