Diet studies: Cottage cheese for late eaters is the ideal snack for faster weight loss

Diet studies: Cottage cheese for late eaters is the ideal snack for faster weight loss

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If you are hungry before going to sleep, you should go for cottage cheese

Many people get hungry again before going to bed. There is a particularly great risk here of quickly indulging in an unhealthy calorie bomb. This can easily become a habit and destroy any diet. However, if you don't want to do without the good-night snack, you should go for cottage cheese. American researchers found that a serving of cottage cheese before bedtime boosted your metabolism during sleep and did not result in an increase in body fat.

If snacking already at night, then do it right: Cottage cheese before bed is the best bedtime snack, researchers at Florida State University recommend. They found that high-protein cheese has a positive effect on muscle quality, metabolism, and overall health when consumed around 30 to 60 minutes before sleep. An increase in body fat is therefore not to be feared. The study results were recently published in the British Journal of Nutrition.

Supervised snacking before sleeping

During his examinations, the research team monitored participating women who stayed in the sleep laboratory. 30 to 60 minutes before sleep, the women received either a serving of cottage cheese with 30 grams of protein, 10 grams of carbohydrates and 0 grams of fat (equivalent to about 250 grams of low-fat cottage cheese) or a casein-containing protein shake with 30 grams of protein, but without calories, or a placebo -Drink for control. Among other things, the researchers wanted to find out how whole food proteins (such as those in cottage cheese) consumed before sleep affect energy consumption and appetite the next morning.

Casein proteins help in sleep

According to the researchers, 30 grams of protein from cottage cheese before sleep led to an improvement in the metabolic rate and muscle regeneration overnight. The reason is the contained casein, which is digested only slowly by the body. The muscles can be supplied with high-quality protein for several hours. The result: body proteins are spared, instead more carbohydrates and fats are burned. Tip for cottage cheese haters: According to the researchers, the casein-containing protein shakes had the same effect.

With the right whole foods, you can do without powder

"So far, we have had no evidence that whole-food proteins behave differently than proteins from supplements," study leader Michael Ormsbee reports in a press release on the study results. The researchers at Ormsbee have thus proven that certain whole food products can achieve the same effects as powder and protein supplements.

Generalization not yet possible

"Since we only used cottage cheese, we cannot generalize the results to all whole food supplements," says Ormsbee. He hopes for future studies that expand this area of ​​research. Because: "There is a lot more to discover in this area of ​​study," sums up the nutrition expert. (vb)

Author and source information

Video: How To Meal Prep - Ep. 1 - CHICKEN 7 Meals$ Each (September 2022).


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