19 Nighttime Snacks That Can Help You Lose Weight

Can't stop snacking? No matter what people say, the majority of adults indulge in snacks after dinner. But this doesn't have to be a bad thing.

Read on for 19 delicious late-night snacks that won’t set you back on your fitness goals. 

Key Takeaways

• Snacking can be done without undermining your fitness and weight-loss goals.
• In fact, many snack options are packed with ingredients that can support weight loss and muscle building. 
• Look for nutrient-rich options with plenty of protein, fiber, and healthy fats.
• Yogurt, cheese, nuts, popcorn, whole-grain crackers, seeds, vegetables, oatmeal, and even dark chocolate are all great options. 
• Supplements containing thermogenics, like Lyzme 5, may also help. 

See More: How Much Does a Home Gym Actually Cost?

What to Eat At Night

Carriejune, founder of Minibeast, says:

"You don't have to give up late-night snacking to achieve weight loss. Instead, choose healthy snacks that are high in protein, fiber, and health-supporting nutrients."

If you've ever indulged in a late-night treat, you aren't alone. In fact, it's rarer for someone to never snack before bed than it is for them to regularly snack before bed.

That's not exaggeration. It's just facts.

In fact, one survey found that 93% of US adults have an after-dinner snack at least once every week. Among those of us who love a little late-night eating, almost half choose to do so in bed. 

What's more, late-night snacking is actually steadily becoming more popular. 

Now, late-night eating is undoubtedly a lovely treat. But it can have some downsides. At least, depending on what you choose to eat.

For one thing, the classic late-night snacking options aren't exactly healthy. And they're often a killer combo of deliciousness and calorie-heavy, which can quickly mean you've eaten more calories than you planned. 

The Importance of Getting Enough Sleep

Late-night snacking might also impact your sleep. Large meals or snacks with high sugar content can prevent you from falling asleep and undermine sleep quality.

Sleep is vital for overall health. But poor sleep has two specific implications.

First, sleep is when your body recovers from exercise. If you want to build muscle and get stronger, you need your beauty sleep.

Second, insufficient and low-quality sleep is associated with weight gain. 

Bonus: What Is Whey Protein Isolate Vs. Whey Protein Concentrate?

19 Best Foods, Drinks, and Supplements 

Does that mean that all late-night snacks will cause you to gain weight? Absolutely not.

After all, not all foods are created equal. There are plenty of snack options that can support weight loss and good sleep. 

When choosing snacks, there are a few things to keep in mind. Of course, remember that weight management is ultimately about calorie intake. If you want to lose weight, you need to eat fewer calories than your body burns. Other things like supplements, exercise, and waist trainers will help, of course.

That means considering filling snacks with protein, fiber, and healthy fats, instead of sugary treats that'll leave you wanting more. 

Another thing to consider is overall nutrition. Snacks aren't just a treat, but another way to give your body the nutrients and minerals it needs to thrive. 

With these principles in mind, you should be able to find some nutritious options that scratch your snacking itch while still promoting weight loss and overall health.

To save you time, we've compiled a science-backed list of great options.

#1. Overnight Shredzzz

Before we get to the snacks, we need to mention the ultimate late-night fat-burning supplement: Minibeast's Overnight Shredzzz Extreme. It contains Lyzme 5, a patented thermogenic that can help the body tap into stored fat cells. In one study, participants taking Lyzme 5 lost between 3.2% and 12.3% of their body weight over six weeks. 

That's blended with other potent ingredients to support sleep, regulate appetite, and help you wake up feeling sharper, lighter, and more in control every morning.

#2. Air-Popped Popcorn

You might think of popcorn as a movie snack, but it's actually perfect for late nights, too. Most of the calories in popcorn come from the fats used to pop them or the butter drizzled on top.

Air-popped popcorn, on the other hand, is light on calories but high on fiber. You can munch through a relatively high volume, satisfying your cravings, without undermining your calorie intake goals. 

#3. Greek Yogurt

Natural, plain yogurt is often a great choice for late-night snacks. Greek yogurt, for example, is full of high-quality protein. It's a complete protein, meaning it contains all the essential amino acids your body (and muscles) need to repair and recover in preparation for the next day.

Greek yogurt also contains probiotics. Research suggests these healthy microorganisms can help with weight loss. They also have many other potential benefits, including supporting gut health. 

#4. Fresh Berries

A handful of delicious berries is the perfect pair for a late-night bowl of yogurt. Berries are generally rich in fiber and vitamins. They're often packed with antioxidants, which help protect the body against free radical damage. 

Believe it or not, some berries are relatively low in sugar. If you have a sweet tooth, berries are a great, healthy way to sate your cravings. Good options include blackberries, blueberries, raspberries, and strawberries. 

#5. Cottage Cheese

If you want something high-protein, look no further than cottage cheese. It's full of casein, a high-quality protein that helps support muscle repair while you sleep. 

#6. Whole-Grain Crackers

Whole-grain crackers are full of complex carbohydrates and fiber. Unlike other carbs, these digest slowly, helping your body maintain steady blood sugar levels and keeping you feeling full for longer. 

These healthy crackers are also a great base for some of the other options on this list. You could spread cottage cheese on them, dip them in some nut butter, or enjoy them with a cup of tea. 

#7. Whey Protein

We already discussed how you should look for high-protein options when choosing late-night snacks. So why not cut to the chase and enjoy a delicious protein shake?

Whey isolate protein powder is usually composed of at least 90% protein, making it one of the most efficient late-night snacks available. It's rich in amino acids, including all nine essential amino acids, which help your body preserve and grow lean muscle while burning fat. 

Just make sure to mix it with water or a low-fat milk option to avoid unexpected calories. Minibeast's IsoDelight is a great option. 

#8. Sweet Potato

They might have "sweet" in the name, but sweet potatoes are very different from candy. They have a high fiber content and are rich in complex carbohydrates. Sweet potatoes are also packed with nutrients, including vitamin B and magnesium, which may help support sleep. 

#9. Chia Seeds

Chia seeds might seem unassuming on their own. But when mixed with liquid, they expand, helping to promote a sense of fullness. That may help prevent unnecessary overeating. 

These seeds are also full of healthy fats, protein, and omega-3 essential fatty acids.

#10. Bell peppers

Many vegetables are excellent nighttime snack options. Bell peppers are just one example. They're mostly water and fiber, so they can hydrate you and fill you up without adding too many calories to your daily total. 

One great way to enjoy vegetables like bell peppers is with a little dip. Hummus and guacamole are two tasty options. Cottage cheese adds a good dose of protein.

#11. Green Tea 

Herbal teas are a great late-night drink. Green tea is particularly powerful. Just make sure you grab a decaffeinated version. 

Green tea is packed with antioxidants. It also contains catechins, which have been shown to increase metabolism and fat oxidation. 

#12. Trail Mix

Trail mix is often calorie-dense, but it can still be a good late-night option. Avoid mixes with chocolate, candy, or sweetened dried fruit. Instead, consider natural blends with nuts, seeds, and a little dried fruit for sweetness, antioxidants, and nutrients. 

The right blend delivers a great amount of healthy fats, protein, and fiber. Many people find it helps keep hunger at bay throughout the night. 

#13. Water

Water isn't a snack, but it's the secret super-ingredient for weight loss and overall wellness. We often think we're hungry when in reality we're just thirsty. Staying hydrated can therefore help reduce unnecessary late-night snacking. 

Hydration is also important for sleep quality. If you've ever woken up in the middle of the night with a dry mouth, you know how much your body needs water while it sleeps.

#14. Nuts (or Nut Butter)

Nuts are the ultimate snack option. They're full of heart-healthy fats, protein, and fiber. That combination helps promote satiation and fends off late-night cravings. 

What's more, research suggests that eating nuts can help suppress hunger, in part by influencing the balance of hunger hormones in the body. 

#15. Oatmeal

Oatmeal (or porridge) isn't just a healthy food for the morning. It's a warm, comforting snack that's full of fiber and complex carbohydrates. 

Oatmeal is a particularly good source of beta-glucan, which can promote feelings of fullness and may even decrease the speed at which the stomach empties. 

#16. Eggs

Eggs are one of the greatest protein sources out there. They contain tryptophan, an amino acid that is used by the body to construct melatonin, a crucial sleep hormone. 

They're packed with other nutrients, too, including healthy fats. Plus, a boiled egg really doesn't require much effort, especially if you've prepared it in advance. 

#17. Pumpkin Seeds

Pumpkin seeds are incredibly nutrient-dense. They contain magnesium, which is thought to help support sleep. Plus zinc, healthy fats, fiber, and protein. 

#18. Turkey

Turkey is low in fat and high in protein, making it a great late-night snack option. Like eggs, it's a good source of the amino acid tryptophan. And it's also a high-quality, complete protein source. 

Put it on crackers, wrap it around some vegetables, or just eat a few slices plain. 

#19. Dark Chocolate

Chocolate? A healthy late-night snack? Hold on, let us explain. 

High-quality dark chocolate is packed with antioxidants. It's linked to all kinds of potential benefits, from heart health to brain function. And research suggests it can reduce cravings and promote fullness. 

Conclusion

You can meet your weight-loss goals without giving up late-night snacking. Choosing healthy options and indulging in moderation can actually turn your snack habit from a source of stress to a source of nutrients and minerals to help your body thrive. 

Frequently Asked Questions

What Are the 5 Foods That Burn Belly Fat Overnight?

No food burns abdominal fat in the course of a single night. But several food options can help support fat metabolism, including Greek yogurt, cottage cheese, chia seeds, cherries, and cinnamon. Just make sure to enjoy them as part of a healthy, balanced diet. 

What Do You Eat Before Bed to Lose Belly Fat?

Experts generally recommend eating small quantities of healthy snacks that are rich in protein and fiber. Whey protein is one example. Nuts are another good option. 

What Helps Burn Belly Fat at Night?

Lyzme 5 is a patented thermogenic that is designed to help your body mobilize its fat stores as fuel. It's one of the ingredients in Minibeast's nighttime fat burner. You could also try a topical fat-burning cream.

Keep Reading: Should I Take Amino Acids Before or After a Workout?

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