When it comes to weight loss, late-night drinking habits often get a bad rap. While solid food tends to linger in your stomach and keep you feeling full, liquids empty quickly and can easily contribute to extra calories. However, certain beverages can actually support your weight loss goals, especially if chosen carefully.
According to nutrition experts, unsweetened kefir is the ideal late-night drink for those looking to shed some pounds. This creamy, nutrient-packed drink, which is a cousin of yogurt, has numerous health benefits that support weight management.
Why Kefir is a Top Choice for Weight Loss
Packed with Protein
Protein is a cornerstone of any weight loss strategy. Not only does it help build lean muscle, but it also keeps hunger at bay. Kefir, which contains 9 grams of high-quality protein per cup, is an excellent source. What sets kefir apart is its combination of two types of protein: casein and whey. While whey often steals the spotlight, casein deserves recognition too. Research has shown that consuming casein before bed can help with muscle recovery, making it a great option for those who engage in evening workouts.
Loaded with Probiotics
Kefir is teeming with live bacteria, or probiotics, which play a significant role in supporting a healthy gut microbiome. Jessica Cording, M.S., RD, explains that these beneficial microbes contribute to digestion and may also aid in weight management. Though research is still ongoing, there’s growing evidence suggesting that a balanced gut microbiome can influence weight, meaning that probiotics in kefir could indirectly support your weight loss journey.
May Help Reduce Bloating
Another benefit of kefir is its potassium content. Most of us don’t get enough potassium, but this essential nutrient helps regulate blood pressure and flushes out excess sodium, which can contribute to water retention and bloating. By helping to alleviate bloating, kefir can leave you feeling lighter in the morning, even if it doesn’t directly burn fat.
Choosing the Right Late-Night Drink for Weight Loss
If you’re looking for a beverage that supports weight loss, consider these expert tips:
Monitor Calories: Liquids can quickly add up in terms of calorie content. Opt for drinks that are low in calories, especially those without added sugars. Avoid sugary beverages that don’t offer much nutritional value.
Prioritize Nutrition: While some drinks are calorie-dense, make sure they offer nutritional benefits. Besides kefir, milk (dairy or plant-based), unsweetened soy milk, and pea protein milk are all good sources of protein and essential nutrients.
Look for Protein: A protein-packed drink will keep you fuller for longer. Choose beverages with complete proteins, like kefir and milk, or plant-based options like soy milk.
Incorporate Fiber: Fiber is essential for feeling full and aiding digestion. For a fiber-rich drink, try a smoothie made with kefir or other high-fiber ingredients like berries.
Avoid Added Sugars: Check the label to ensure your drink is free from added sugars. These provide little nutritional value and can contribute to unnecessary calorie intake.
Other Dietitian-Approved Late-Night Drinks
While kefir is a standout, it’s not the only option for a bedtime beverage that aids weight loss. Here are a few other drinks recommended by dietitians:
Cottage Cheese & Fruit Smoothie: Cottage cheese is rich in casein, making it another great protein-packed option. Blending it with fruit can create a satisfying, no-added-sugar smoothie.
Warm Milk: Milk, like kefir, is a great source of protein and other nutrients, including calcium, magnesium, and potassium. Additionally, the amino acid tryptophan in milk promotes better sleep, which is vital for weight loss since poor sleep is linked to higher body mass indices (BMI).
Herbal Tea: Unsweetened herbal teas, such as peppermint, ginger, or chamomile, can provide digestive benefits and promote relaxation before bed.
Conclusion
When aiming for weight loss, what you drink before bed can make a noticeable difference. While liquid calories don’t provide the same satiety as solid food, choosing the right beverages can support your goals. Unsweetened kefir, in particular, is a top pick for weight loss. Its high protein content, probiotics for gut health, and potassium to reduce bloating make it an excellent late-night option. Remember to select kefir with no added sugars, and if you want a bit of sweetness, add some fresh fruit for a tasty, nutritious treat.
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