Xue Xiaojing said that when fasting makes you unable to fall asleep, it is recommended to eat low-fat foods rich in tryptophan and vitamin B6, such as avocado, soybeans, bananas, and nuts, which can promote the production of serotonin and help increase sleepiness.

(picture taken from freepik)

[Health Channel/Comprehensive Report] In addition to exercise and diet, the impact of sleep on weight loss cannot be ignored.

A nutritionist said that lack of sleep and poor sleep quality will lead to insufficient secretion of growth hormone and leptin. To cultivate a good sleep quality, in addition to calculating the time, the diet arrangement of each meal is also very important.

Dietitians suggest that breakfast should be supplemented with sufficient protein to warm up, lunch should be low in sugar and high in fiber, avoid drowsiness in the afternoon, eat moderate amounts in dinner, and digest food after meals.

Nutritionist Xue Xiaojing posted on her Facebook page "Nutritionist Mom Xiaojing's Life Notes" and mentioned that some students who went to bed late said that they follow the recommended diet and exercise 3 days a week. Why are they still so thin? slow?

Xue Xiaojing pointed out that it may be due to insufficient sleep and poor sleep quality, resulting in insufficient secretion of growth hormone and leptin, resulting in slow weight loss.

To cultivate good sleep quality, in addition to calculating the sleep time, it is also very important to arrange each meal carefully. Don't wait until you can't fall asleep before starting to worry.

Please read on...

Adequate sleep complete repair

Xue Xiaojing said that sleep is the most easily sacrificed thing in daily life, so often staying up late or excessive mental stress leads to insomnia. In addition to poor mental state and poor work efficiency the next day, it is also prone to chronic diseases and other problems in the long run.

A good quality sleep can not only increase the metabolic rate, secrete leptin, avoid excessive hunger, but also lower blood pressure, stabilize blood sugar, enhance immunity, improve concentration, and even stabilize memory.

​She

suggested that everyone develop the habit of going to bed at a fixed time. If you have work, you should get up early the next morning. If you are in a better state of mind, it will be more effective than staying up late at work.

The sleep guidelines of the National Sleep Foundation of the United States also mentioned that for adults, it is really difficult to go to bed at 10 o'clock. It is recommended that everyone go to bed at least 11 o'clock. The best sleep time is a multiple of 90 minutes. Generally, adults should There is 7-9 hours of sleep time, so that the body has enough rest time to help muscle and tissue repair, learning, memory and body function recovery.

​Xue Xiaojing gave

an example. For example, if you go to bed at 12:00 and want to wake up after the sleep cycle is over, you can have the following wake-up times, 6:00, 7:30, and 9:00 in the morning; or reverse it, and want to wake up at 6:00 am If you wake up at 30, then you have to fall asleep at 11:00 and 0:30 in the evening, and it may take 0.5 hours to go back and forth after deducting sleep, so you have to go to bed at 10:30 and 0:00 in the evening.

​Xue Xiaojing

also suggests that everyone can refer to the following diet to sleep better at night.

Sufficient protein in breakfast to warm the body: Body temperature is the lowest when you wake up in the morning. At this time, you need to take in more protein to warm your body and increase body temperature; you must also take in enough sugar, because the brain only eats sugar, so make sure there is enough sugar , to promote clear, smooth functioning of the mind.

Most importantly, the fiber intake at breakfast can effectively "promote smooth bowel movements", which has a positive impact on the body's rhythm of operation throughout the day.

​Lunch

is low in sugar and high in fiber, avoiding drowsiness in the afternoon: Most office workers eat more than lunch. It is recommended to focus on a low-fat, low-sugar, and high-fiber diet as much as possible to avoid increasing calorie intake and gastrointestinal burden. For example, you can choose grains for the staple food Rice, brown rice or sweet potatoes, pumpkins, etc., supplement dietary fiber, phytochemicals, vitamin B complex and other good sleep nutrients.

Avoid excessive sugar intake to avoid drowsiness after a meal, because if you sleep for more than 20 minutes, your brain will automatically switch to a deep sleep mode. In this way, chronic sleepiness will appear after a nap.

​Dinner should be taken in moderation and

digested

In order to maintain a good work performance the next day, it is best not to eat three hours before going to bed, and the food for dinner should also be as low in oil as possible, and it is ideal to eat 80% full.

In this way, digestion becomes better and calorie intake can be controlled, which is also very helpful for weight loss.

​Low calorie before going to bed, emergency supplement: when fasting makes you sleepless, it is recommended to eat milk, dairy products, soybeans, bananas, avocados, nuts (cashew nuts

)

If you are an anxious person, you can add foods high in calcium and potassium before going to bed, such as milk, cheese, red beans, bananas, strawberries, etc., which can help stabilize your mood and help you fall asleep early.

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keywords

• lose weight

• to sleep

• protein

• serotonin

• Leptin

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