5 Tips To Control Intake Of Carbohydrates In Your Daily Food

Carbohydrates are one of the crucial foremost types of nutrients. They are the foremost supply of vigor for your body. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for power to your cells, tissues and organs. It outlets any further sugar in your liver and muscle mass for when it is needed.

Carbohydrates are known as simple or complex, relying on their chemical structure. Simple carbohydrates comprise sugars determined naturally in meals corresponding to fruits, greens, milk, and milk products. Additionally they incorporate sugars delivered for the duration of meals processing and refining. Problematic carbohydrates include entire grain breads and cereals, starchy vegetables and legumes. Some of the complicated carbohydrates are excellent sources of fiber.For a healthful weight loss plan, restrict the amount of added sugar that you just devour and pick entire grains over subtle grains.Carbohydrates are determined in a huge array of both healthful and unhealthy meals—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. In addition they are available a variety of types. The most customary and plentiful types are sugars, fibers, and starches.

Foods high in carbohydrates are a foremost part of a healthful weight loss plan. Carbohydrates furnish the body with glucose, which is transformed to energy used to aid bodily capabilities and bodily endeavor. All digestible simple sugars and starches finally get changed to glucose in our body. Most varieties of cells use glucose as their predominant gas supply. After we consume sugars or starches, our blood glucose stage rises. This signals our physique to produce insulin, a hormone, so that cells can take the glucose out of the bloodstream and use it for vigor. Extra glucose will likely be stored as glycogen in our liver and muscle. 

If there is nonetheless excess glucose after maxing out glycogen storage, it’s going to be converted and saved as body fats. Consuming an excessive amount of sugar or starch of any sort can rationale you to attain weight.

Tips to avoid carbohydrates

1. Stop consuming Sugary beverages

For individuals who drink them, sugary drinks have a lot of negatives. Most sugary drinks have little or no dietary worth; they usually do not do a just right job of filling you up. For example, a hundred energy from apple juice would go away you hungrier than for those who ate one hundred energy valued at of an exact apple. For this reason, you’ll be inclined to eat more “empty energy.”

2. Begin eating more vegetables

Amazed? Don’t be. Folks more commonly broadly expand the quantity of veggies they devour after they start a low-carb means of consuming. My suggestion is to begin doing this primary. Which vegetables? Now not the starchy ones, reminiscent of corn and potatoes, but the non-starchy veggies, comparable to greens, cauliflower, avocado, mushrooms — in fact, most vegetables do not have so much usable carbohydrate

3. Consuming more fats

I will hear the cries of protest now, however hear me out! Yes, individuals who devour a food plan that’s cut down in carbohydrate usually eat extra fats. However suppose it or not, this is a just right factor. Fats fill us up, and make it less likely that we will be able to overeat, exceptionally alongside consuming much less carbohydrate (a weight-reduction plan that is very high in each carbs and fat is mostly not a excellent notion). We need fats for our bodies to run easily. And there is definitely no purpose to feel that adding fats to our diet is a nasty thing. Even leaving the controversy on saturated fat apart, that you can add fats from such sources as olive oil, nuts, avocado, fatty fish, and flax seeds.

4. Make sure you’re Getting enough Protein

Examine to your protein intake to be definite you’re getting sufficient, and do not be afraid to test with adding more. The countrywide Academy of Science says we will safely eat as much as 35% of our eating regimen as protein, and reality be informed, protein tends to be self-limiting — in other phrases, it’s really tough to consume too much.

5. Select Brown over White

Prefer brown rice rather of white rice, and whole wheat bread rather of white. Additionally, when viable, eat your grains whole instead of ground up into flour. Some people find a “no white diet” to be a convenient strategy to diminish on carbs — no potatoes, white rice, white sugar, or white flour.

The Risks of Belly Fat

The Risks of Belly Fat -- and How to Beat Them ...The Natural Way

One of the most common questions I get is “how to lose belly fat?“. Belly fat is actually the most dangerous type of fat – besides aesthetics, large waist lines are indicators of –disease-disease-disease.

Did You Know That Not All Belly Fat Is The Same?

The most harmful abdominal fat, the hardest one to get rid of. By cleansing your liver, helping normal bile flow, reducing fat absorption into the fat cells, regulating your lipid and cholesterol metabolism. Prevents your blood vessels from forming atherosclerotic plaques.

This visceral fat in your middle makes toxins that affect the way your body works, says Samuel Dagogo-Jack, MD, president of the American Diabetes Association. Among them are chemicals called cytokines that boost your chances of heart disease and make your body less sensitive to insulin, which can bring on diabetes.

Cytokines also cause inflammation, which can lead to certain cancers, says Eric Jacobs, PhD, a researcher at the American Cancer Society. In recent years, he says, scientists have uncovered links between belly fat and cancers of the colon, esophagus, and pancreas.

The Hidden Health Risk Continued...

How can you tell if your belly fat is putting your health at risk? That part is easy. No special blood tests or scans are required. All you need is a tape measure. The size of your waist says it all.

The higher the number, the greater the danger your tummy poses to your health.

• For women, a waist measurement of 34 inches + more is cause for concern. 
• For men, a waist measurement of 38 inches + more could spell trouble. 

“If you have to move to a bigger pants size, even if your weight is considered normal for your height, or even if you haven’t noticed much weight gain, that’s an important sign it’s time to start watching your abdominal area."

“If your waist has already reached the “+“ size, you may want to consider dropping a couple of pounds from your abdominal area. Proper supplement, targeting specifically belly fat can be very effective.

A Tough Change To Make

Most of the time, that’s easier said than done. Is it worth the effort? Dagogo-Jack points to several studies that he says show the “spectacular” effects of even modest weight loss in preventing the onset of diabetes and other problems.

That should be great news for the 54 million people who have the high blood sugar levels that put them in the prediabetes category. Once you have it, type 2 diabetes is likely to follow within a decade.

Dropping belly fat can be a challenge. If you feel your efforts aren’t giving you the results you want...

...Here Are 5 Steps To Change Things Up:

1. Skip the fruit juice. 

It might seem like a healthy swap for sugary colas, but it’s not. All the fat-reducing fiber in the fruit has been removed, leaving only the pure fruit sugars that go straight to your waistline.

2. Eat your veggies. 

They should fill up at least half your plate, especially at your biggest meal. Choose more nonstarchy varieties (think leafy greens, broccoli, and beans) than their carb-filled kin (potatoes, corn, and carrots).

3. Choose proper supplement. 

Claims vs. reality. Your choice should focus on product that is formulated with abdominal fat in mind. Ingredients such as Caralluma Fimbriata, Lychee Exctract, Green Tea, Irvingia gabonensis are those which have been proven by clinical studies as the most effective in the fight for the waistline.

4. Go natural. 

Processed foods are not your friends. When you’re in a rush, it’s easy to overlook the fact that packaged foods are often loaded with trans fats, sugar, and salt -- all guaranteed to boost belly fat.

5. Keep your cool. 

The stress hormone cortisol can override your diet and workouts. When it goes through your body, fat deposits relocate to your belly area. Exercise and meditation can both be great ways to dial down your stress to nontoxic levels.

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8 Things That Happen To Your Body When You Stop Exercising

It is no hidden fact that exercise is extremely essential for the betterment of your overall health and stamina. It also improves mobility and absorption of minerals, vitamins, other nutrients, and oxygen. However, owing to your busy schedules, it is likely you might miss a workout, and then on, it becomes easier to stop exercising completely. Soon, you will fall out of the workout routine. 

You must have read about the benefits of exercising before you took to your favorite form of exercise. But, do you know what happens to your body when you stop exercising? Rapid aging, laziness, and extreme exhaustion are probably the least threatening of the consequences. Take a look at the horrible things a sudden halt in exercising can bring about.

1. Increase In Blood Pressure

People suffering from high blood pressure are asked to exercise regularly as part of the treatment. And yes, working out definitely lowers blood pressure. It goes without saying that if you stop working out, your blood pressure is sure to rise again. Your blood vessels easily adapt to the dimmer flow of an absolutely sedentary lifestyle in just two weeks after you stop working out. In a month after you begin de-training, your veins and arteries will stiffen and bring your blood pressure back to where it was before you started training.

Now that you know blood pressure is reversible, what are you waiting for? Start working out now!

2. Deterioration Of Cardio Conditioning

The cardio workout is an important part of the exercise regime as it helps improve the cardiovascular health and strengthens the lungs and heart. In a few weeks after you stop doing cardio, your body sets into a serious sedentary mode. As a result, your heart begins to weaken, and your body becomes capable of storing a lot more fat than required. You will experience breathlessness when you take short, brisk walks or if you run up the stairs. However, this is reversible too. Just resume your exercise routine and you will be fine.

3. Hike In Blood Sugar Levels

Being sedentary increases your blood sugar levels, and increases the risk of contracting diabetes and heart diseases. When you don’t exercise, the tissues and muscles cannot absorb the sugar from your blood for sufficient energy. Therefore, the blood sugar rises rapidly. This can happen within five days after you quit working out. Your metabolism slows down rapidly. Only a week after you start exercising, you will notice a drop in your blood sugar levels. Even type 2 diabetes is reversible. All you need is 30 minutes of non-stop exercise everyday.

4. Loss Of Strength

Only three weeks after you stop working out, your physical endurance and strength face a major setback. The muscular strength that was built owing to all the exercise starts to decrease. The good news is, all the strength can be regained, but it will take longer to rebuild the lost strength than it took to lose it. So, without any further delay, start working out, and build your endurance again.

5. Muscle Degeneration

When your body starts to get into the sedentary mode after you stop working out, you are still considered fit, but deconditioned for a few weeks. That is a big negative; it’s like your body in limbo. Your muscles begin to degenerate, and all sorts of ligament and joint problems begin to set in, especially if you were into resistance training. The rate of deterioration of the muscles is directly proportional to your age. The older you are, the faster your muscles weaken. It begins with the swift shrinking of your biceps and quads. Once you begin exercising, it will slow the muscle atrophy, but will definitely not halt it.

If you stop working out, the muscles will lose their potential and slow your metabolism down, andit won’t convert the muscles into fat altogether. But, there will be a clear decline. Therefore, exercising is a must!

6. Mood And Brain Changes

Lack of exercise causes lack of regulated oxygen supply to the brain, which fails to release the required chemicals to reduce depression. Therefore, you will notice you feel excessively tired, irritated, and are unable to concentrate. You will also feel extremely gloomy, and will suffer from low self-esteem. This, like the other problems, is reversible. As soon as you start exercising, you will feel energized and happy.

7. Increased Body Weight And Fat

When you stop exercising and don’t stop or reduce your food intake, your cells will be loaded with all the extra calories, and your body weight will surge rapidly. Less or no exercise also means a decrease in metabolism and lesser fat burning. All this will cause you to gain a lot of weight. Once you start exercising again, in about two weeks time, you will notice your metabolism has increased, and your weight has decreased.

8. Withdrawal Symptoms

While most addictions like drugs, sex, gambling, and alcohol are bad, some people are addicted to the better things in life, like a strenuous physical workout. When all physical activity ceases, withdrawal symptoms are guaranteed. Energy levels and sleep patterns will change for the worse. There will be increased aches and pains and zero concentration.

Sounds bad enough? You need to get off the couch and begin exercising pronto! Every ailment is sure to be at bay. How hard can it be? After all, your body needs only 30 minutes of your time everyday. It’s a fair bargain – 30 minutes for great health.

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The Health Benefits of Honey

Honey is a sweet food made mostly by honey bees using nectar from flowers as it is the type of honey collected by most beekeepers and consumed by people. Honey has had a long history in human consumption, and is used in various foods and beverages as a sweetener and flavoring. It has also been used in various medicinal traditions to treat ailments.

Honey is a mixture of sugars and other compounds. With respect to carbohydrates, honey is mainly fructose (about 38.5%) and glucose (about 31.0%), making it similar to the synthetically produced inverted sugar syrup, which is approximately 48% fructose, 47% glucose, and 5% sucrose. Honey's remaining carbohydrates include maltose, sucrose, and other complex carbohydrates. As with all nutritive sweeteners, honey is mostly sugars and contains only trace amounts of vitamins or minerals. Honey also contains tiny amounts of several compounds thought to function as antioxidants, including chrysin, pinobanksin, Vitamin C, catalase, and pinocembrin. The specific composition of any batch of honey depends on the flowers available to the bees that produced the honey.

So how actually the honey help to boost your health?

Here are 6 delicious ways that honey improves your health:

1. It Boosts your Immune System.

Immune Booster

Raw, organic honey is loaded with vitamins, minerals, and enzymes which protect the body from bacteria and boost the immune system. Cold and flu symptoms, such as coughs, sore throats, and congestion are also kept at bay when treated with honey.

• To improve your immune system, add 1-2 tablespoons of honey to warm water daily. For an extra boost, add fresh lemon juice and a dash of cinnamon.

2. It Helps you Lose Weight.

Healthy Diet

Drinking warm water with lemon and honey on an empty stomach, first thing in the morning, is the main component of every detox program I offer my clients. Doing this on a daily basis is one of the best ways to cleanse the liver, remove toxins, and flush fat from the body.

• Add 1 tablespoon of honey plus the juice of one lemon to warm water every morning before breakfast. This is a very soothing and satisfying drink to end the day with, as well.

3. It reduces the risk of heart disease.

Risk of Heart Disease

Honey mixed with cinnamon has been shown to revitalize the arteries and veins of the heart and reduce cholesterol in the blood by up to 10%. When taken on a regular basis, this honey-cinnamon mixture may reduce the risk of heart attacks and stop another from occurring in people who have already suffered one.

• Add 1-2 tablespoons of honey with 1/3 teaspoon of cinnamon to warm water, then drink daily.

4. It Soothes Indigestion. 

Indigestion

For those who suffer from indigestion, the antiseptic properties of honey relieve acidity in the stomach and alleviate digestion. Honey also neutralizes gas, becoming the ultimate stomach soother when it comes to overeating.

• One or two tablespoons of honey before heavy meals is the best way to thwart indigestion, and if you've already overindulged, add honey and lemon to warm water to help move food through the digestive track.

5. It Bolsters your Energy Levels.

Energy Booster

The natural sugars in honey provide a healthy source of calories and energy for the body. Plus, using honey for an energy boost also answers the human body’s innate craving for something sweet.

• Fight fatigue with nature’s answer to low energy. Instead of reaching for coffee, cakes, or chocolate to get you through an energy slump, try reaching for a tablespoon of raw, organic honey instead.

6. It clears up your skin.

Skin Cleaning

Due to its anti-microbial and anti-fungal properties, honey is the ultimate organic skincare brand. Apply a dab of raw, organic honey directly to blemishes, and let the skin absorb its medicinal properties overnight. Wash it off in the morning, and after regular use, you’ll wake up to clear skin!

Other Benefits of Honey

Honey is also an effective treatment for other skin conditions, such as eczema, ring worm, and psoriasis. Though honey does not CURE these conditions, it does soothe inflammation and relieve dryness.

Sore throats and coughs

One of the best-known health benefits of honey is its ability to soothe sore throats and kill the bacteria that causes the infection. Honey has strong antibacterial properties and provides temporary pain relief. 

• Combine a spoonful of honey with some freshly-squeezed lemon juice and drink at regular intervals. You can also mix the honey with lemon juice and a pinch of salt and gargle. 

It Hurts

Honey also relieves mild coughing (especially night-time coughing in young children) and is a great immune-system booster - it can help ward off colds.

Honey and Weight Loss

First thing in the morning, it is recommended that you drink a glass of lemon juice with a little honey as an anti-cellulite treatment and to increase your metabolism. It should also be included in a healthy weight-loss program.

You could also combine honey with cinnamon and water: one cup of boiling water mixed with a teaspoon of cinnamon powder. After the ingredients are properly mixed, you should cover it and leave it for about half an hour. Filter the mixture. Afterwards, add a teaspoon of honey and you are done. It is important to drink it 30 minutes before eating breakfast, on an empty stomach.

A glass of Honey with water

Many people think that if they stop eating, they will lose weight faster. However, nutrition is important because your body needs fiber, vitamins, calories and minerals for proper functioning. By doing this, the only thing that you will succeed in is to weaken your immune system. A healthy weight-loss program should reduce the daily calorie intake and focus on how to burn additional calories through physical exercise.

Preparation of Honey

How to prepare:

• Just put a tablespoon of honey in a glass of warm water and stir.

How to drink it:

• Drink every morning on an empty stomach, and you can also have it before bedtime. Start having this routine each morning and do wonders for your health!

(Please note that honey should not be given to babies under the age of 12 months.)

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Eat for Your Health

Imagine a food, and not a medicine but is powerful enough to help you lower your cholesterol or reduce your risk of heart disease or lower your possibility of cancer! And then for an added bonus, it also puts you in a better mood and helps you achieve radiant looking skin. Oh, Did I mention that there are absolutely no side effects?

Guess what? These life-altering foods are available and easy to get in your local supermarket. The foods you choose to eat will effect how you feel today as well as your future life’s quality. Even healthy people are able to make a few tweaks – and the impact really is amazing. I would guesstimate that approximately 60% of suffering could be eliminated by what people eat and how they choose to exercise – I truly believe that heart disease, diabetes, obesity, cancer and high blood pressure can all be impacted.

The great thing is that you do not need to eat a specific food to treat a specific ailment. A healthy diet should incorporate a variety of the following super foods – and they will help you maintain your weight, fight disease and even live longer. The one thing that all the foods on my list have in common is that they are ‘clean’ (unprocessed) foods. You aren't going to find a fortified cereal on my list!

Here is My Top Super foods Which I Believe Offer Super Health Protection

• Beans
• Blueberries
• Broccoli
• Oats
• Oranges
• Pumpkin
• Salmon
• Soy
• Spinach
• Green Tea
• Tomatoes
• Turkey
• Walnuts
• Yogurt
• Blueberries — Antioxidant Superfood

Let me introduce to you some of my Super food and why they are chosen

Blueberries — Antioxidant Super food

• The ultimate super food. Just 100g (4oz) of blueberries contain the same amount of age-defying antioxidants as five servings of other fruit and vegetables. Antioxidants help guard against a range of cancers, heart disease, asthma, arthritis and cataracts, Alzheimer’s and age-related neurological diseases.
• By preventing infectious bacteria from clinging to the wall of the gut, bladder and urethra, blueberries also offer protection against cystitis. High in vitamin C and a good source of fiber, blueberries have a compound, pterostilbene, which acts to protect the heart in the same way as cholesterol-lowering drugs.
• They also contain anthocyanins, which give them their blue color. Other flavonoids reduce the risk of heart disease and cancer. There is also resveratrol, which again is believed to have an anti-cancer effect.

Omega 3-Rich Fish — Super foods for the Heart, Joints, and Memory

• For quite some time it has been common knowledge that omega-3 fatty acids are good for you, but do know how far-reaching their health benefits can be?
• Extensive research has linked omega-3 fatty acids consumption to everything from reduced cardiovascular disease to cancer, arthritis, may possibly help with memory loss and Altzheimer’s and inflammatory bowel disease, there is some evidence to show that it reduces depression as well.”
• Omega-3s are most prevalent in fatty, cold-water fish: Look for wild (not farmed) salmon, herring, sardines, and mackerel. Aim for two-to-three servings a week. Other forms of omega 3s are available in fortified eggs, flax seed, and walnuts. These superfoods have the added benefit of being high in monounsaturated fats, which can lower cholesterol.

Soy — Super food to Lower Cholesterol

A study reported in The Journal of the American Medical Association (2003) showed that a diet of soy fiber, protein from oats and barley, almonds, and margarine from plant sterols lowered cholesterol as much as statins (which are the most widely prescribed cholesterol medicine).

Fibre — Superfood Aids Weight Loss, Keeps Cholesterol Levels Down and Keeps Your Bowel Healthy

A diet which is high in fibre will help you maintain healthy cholesterol and regulate blood sugar levels. As fibre helps you feel fuller longer, it’s a great tool in weight management. Whole grains, beans, fruit, and vegetables are all good sources.

Green Tea — Super food for Lowering Cholesterol and Inhibiting Cancer. 

Green tea has been used in traditional Chinese medicine for centuries to treat everything from headaches to depression. The leaves are supposedly richer in antioxidants than other types of tea because of the way they are processed. Green tea is alleged to boost weight loss, reduce cholesterol, combat cardiovascular disease, and prevent cancer and Alzheimer’s disease.

Calcium - Super food for bone building and strength

Calcium helps build strong bones and prevents osteoporosis. Look for it in dairy products. Added bonus: Some studies show that calcium helps with weight loss. Here are the calcium levels recommended for adults by the USDA:

• Age 9 to 18 — 1,300 mg

• Age 19 to 50 — 1,000 mg

• Age 51 and over — 1,200 mg

Dark Chocolate - Super food for your Happiness and antioxidants

New research has shown that dark chocolate is packed with antioxidants and can lower blood pressure. However, its important that you are eating chocolate with a minimum of 60% cocoa content; the darker, the better. In addition, the darker it is, the lower the fat and sugar content. Now that’s my kind of health food!

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Don't Eat These At Night

Good health is not just about eating the right foods. It’s about eating the right foods — in the right proportions at the right time. A heavy meal at night can put a strain on your digestive system and disrupt your sleep. Plus, it may contribute to weight gain because you aren’t likely to burn that many calories while you sleep.

Skipping dinner altogether is also not a good idea. The hunger will keep you awake and encourage late-night snacking.

And remember, sleep deprivation alters the way your genetics influence your body mass index (BMI), thus leading to weight gain. Studies have also found that it tends to compromise weight loss efforts by causing your body to burn more muscle instead of fat.

Here are some of the worst possible foods that you can eat late at night.

Coffee

Caffeine can keep you tossing and turning in your bed for hours due to its temporary stimulating effect. It has also been found to alter the normal stages of sleep and compromise deep sleep. Lack of quality sleep at night can hinder cognitive functions and contribute to daytime tiredness.

If you are thinking about switching to decaffeinated coffee, be aware that most decaf coffees are not completely caffeine-free. Instead of clinging to your coffee, try an herbal tea. For example, you can enjoy a soothing cup of chamomile tea, which will also aid digestion and promote sleep.

Alcohol

Alcohol can cause a drowsy effect but it does not produce revitalizing sleep. According to a 2013 review of 27 studies on the effect of drinking on nocturnal sleep, although alcohol reduces the time it takes to fall asleep and even increases deep sleep, it tends to reduce REM (rapid eye movement) sleep that influences your memory and serves restorative functions.

A refreshing, good night’s sleep includes 6 to 7 cycles of REM sleep. With alcohol in your system, it can be reduced to just 1 or 2. Alcohol can also cause snoring as it relaxes all the body’s muscles, including the throat muscles, thus reducing your defenses against airway obstruction.

Red Meat

Eating steak or other red meat products can keep you tossing and turning in bed at night. Due to their high fat and protein content, these foods take time to digest and thus keep the body awake throughout the digestion process. They also make you feel sluggish the next morning.

Instead of relishing that thick, juicy steak, opt for lean meat and vegetables. However, avoid cruciferous vegetables like cauliflower, broccoli and cabbage as they can cause abdominal gas.

Beans

Though healthy, beans should also be avoided at night. The jingle “Beans, Beans, The Musical Fruit” best describes the reason. Being high in soluble fiber, beans can cause flatulence and tummy troubles late at night.

In fact, increased abdominal gas is a common side effect of most high-fiber diets. Both soluble as well as insoluble fiber cause gas, but soluble fiber has a higher gas-producing potential because it slows the passage of food through the intestine where the gut bacteria break down carbohydrates and cause fermentation and gas.

Lentils, peas, nuts and seeds are also rich in soluble fiber. Foods that contain insoluble fiber include broccoli, cauliflower, cabbage, Brussels sprouts and other cruciferous vegetables. Garlic, onions, shallots, chicory root and leeks may also contribute to gas and flatulence.

Super Cheesy Foods

Greasy toppings on your pizza are delicious but can leave you lying awake, feeling too full. Cheese is good for your health and even promotes sleep because as it contains the sleep-inducing amino acid tryptophan.

However, eating high-fat cheeses, especially at night, can make digestion terribly uncomfortable. Plus, they are loaded with calories.

You can have non-fat cottage cheese and low-fat mozzarella or ricotta cheese, but remember moderation is the key.

Fried and Fatty Foods

Constantly grazing on chips, fries, cheeseburgers and other high-calorie junk food is a strict no-no for your health, particularly at night.

They are rich in fat that takes a longer time to digest and slows down the overall digestive process, thus leaving excess acid in the stomach and wreaking havoc on the digestive tract. Those who suffer from acid reflux should definitely stay away from fried foods.

Also, avoid spicy foods that may cause physical discomfort like heartburn. Plus, they tend to give you a rush of endorphins that can make it harder to sleep.

Sodas

Sodas are not only filled with empty calories, they are also acidic in nature. Drinking soda at night can increase stomach pressure and cause stomach discomfort.

Also, the high amount of sugar in many carbonated drinks causes your energy levels to spike and disrupts your sleep. Plus, certain sugars and artificial sweeteners can give you gas and bloating. Some sodas, especially diet sodas, also contain caffeine that disrupts sleep.

Chocolates and Candy Bars

Although it contains antioxidants, eating chocolate, especially dark chocolate, at night is not a good idea. It contains stimulants like caffeine and theobromine that can keep you awake longer. The common milk chocolate, though lower in caffeine, is loaded with sugar and fats.

Avoid candy bars, pastries and other sugary treats as well. In addition to causing energy spikes, these simple-carbohydrate foods contribute to weight gain by causing a spike in your blood glucose level, most of which your body does not need, especially at night. Thus, the body stores excess glucose as fat.

Sorry to say, but high-fat and high-sugar ice creams are also a no-no. Don’t reach for that box of sugary cereal, either. You can eat a healthier cereal snack, though.

Additional Tips 

• Eat your dinner at least 2 hours before going to bed. 
• Avoid late-night snack attacks. 
• Do not eat too much fruit at night as most fruits are high in sugar. You can eat a small serving, but not more than 1 cup. 
• Manage stress and anxiety as they may disrupt your sleep cycle and encourage late-night snacking.

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