Old folk healers also believed that night was not a time for starvation, but for renewal. According to them, hunger before sleep disturbs the soul and the body, making sleep restless. Indeed, modern research shows that if we go to bed hungry, the level of cortisol (the stress hormone) rises, which inhibits weight loss.
The ideal bowl to chase away fat is a bowl of oatmeal or bran.
Oatmeal for overnight weight loss
One of the oldest secrets of the night diet is oatmeal. You may be surprised, but a bowl of wholegrain oats (about 40 grams) has only around 150–180 calories, yet it fills you up more than any sweet snack.
Oats contain soluble fiber. These are the fibers that dissolve in water and form a kind of gel in the gut, slowing down digestion. This means you’ll feel full longer and your blood sugar will remain stable.
A 2022 study published in the Journal of Nutrition showed that people who consumed 40 grams of oats every evening lost on average 2.1 kilograms more after 8 weeks than those who did not eat in the evening.
Folk healers valued oats as a remedy for peaceful dreams. An old saying goes: he who cooks oats in the evening, will have tidy dreams at night. Today we know that oats contain the amino acid tryptophan, which promotes the release of the hormone melatonin. This means deeper sleep and better body regeneration.
- Why an apple with peanut butter helps with weight loss
If you crave something sweet in the evening, reach for an apple with a spoonful of peanut or almond butter. Apples are rich in fiber, which boosts digestion and cleans the gut, while also containing natural sugars that don’t cause insulin spikes.
Peanut butter contains protein and healthy fats that slow down digestion, so you stay full for hours. One tablespoon of peanut butter has about 90 calories, which is perfectly acceptable, especially if you replace dessert with it.
According to a 2023 study (published in the Appetite Journal), people who ate a combination of fruit and protein before bed reported 25% fewer nightly hunger attacks and better sleep.
The old folks used to say: an apple at night keeps the doctor away. Today we could add: an apple with a spoon of butter—farewell to fat. - Hard cheese—a small secret of satiety
When we hear the word cheese, we think of fatty food, but the truth is more interesting. Hard cheeses like Emmental, Gouda or Parmesan contain plenty of protein and little carbohydrate.
A small piece (about 20 grams) contains only 80 calories, but fills you almost as much as a whole sandwich. The proteins from cheese slow gastric emptying and the fats switch off the feeling of hunger.
Furthermore, cheese contains natural calcium, which helps the body break down fat cells. In a University of Tennessee study (2004), people who consumed more calcium from dairy lost up to 60% more belly fat over 12 weeks than those who didn’t add calcium.
Our ancestors also knew the power of cheese. Folk medicine recommended it for night-time vitality. They believed that when the farmer falls asleep with cheese in his belly, he dreams of the fields without worries. And today we know this isn’t just a coincidence, since cheese soothes and helps with peaceful sleep. - Low-fat Greek yogurt for nighttime rest
If you had to choose just one food for a late meal, it would be low-fat Greek yogurt. Why? Because it contains tryptophan. This substance (an amino acid) helps the body produce serotonin and melatonin, hormones that regulate mood and sleep.
If you add a handful of blueberries or raspberries to the yogurt, you’ll get natural antioxidants as well (compounds that protect cells from aging). One serving (150g) contains about 100–130 calories, which is ideal for the evening.
A 2021 study published in Frontiers in Nutrition showed that people who ate yogurt before sleep reported a 20% lower feeling of hunger and better mood in the morning.
In folk practice, dairy products were often used to soothe the stomach. Grandmothers used to say: he who eats a spoonful of yogurt before sleep doesn’t have heavy dreams. Today we would agree with them. - Diet pudding for those who can’t go without sweets
If you are among those who can’t imagine an evening without something sweet, here’s some good news: there is a pudding without sugar and fat that satisfies sweet cravings without ruining your diet.
Such a portion has about 80–100 calories and contains dairy protein, which helps the body repair muscles. In a 2024 study (Nutrients Journal), it was found that a small amount of sweet protein food before sleep can speed up metabolism by 5% over the next 12 hours.
Folk wisdom says: sweet calms the body, bitterness worries it. So occasionally treat yourself to something sweet, but in the right form. - Why bananas help with weight loss and sleep
Bananas have long been known as a natural sedative. They contain magnesium, potassium and tryptophan—a combination that relaxes muscles, calms nerves and helps the body produce melatonin. A medium banana has about 105 calories and lots of fiber.
A Japanese study from 2020 showed that people who ate a banana before sleep reported better sleep quality and reduced morning appetite.
Folk medicine says bananas shut the door to hunger. If you eat one an hour before sleep, you’ll sleep better and also prevent nighttime fridge raids. - Why turkey helps with weight loss during sleep
If you’re looking for a protein food that doesn’t burden the stomach, turkey is the perfect choice. Two pieces of turkey (about 100g) contain only 120 calories and as much as 26g of protein.
Turkey also contains tryptophan, which helps with relaxation and sleep, and is low in fat. An American study from 2024 showed that consuming protein before sleep can speed up nighttime energy consumption and preserve muscle mass, meaning the body burns fat, not muscle, at night.
Folk tradition used to say: he who eats turkey sleeps like a king. And indeed, after such a meal you’ll be full, calm, and light.
So what should you eat before bed to stay healthy and slim?
It’s not about miracle foods, but about smart combinations. The body doesn’t need an empty stomach, but the right food at the right time.
If you eat a small meal rich in protein and fiber in the evening, you’ll sleep better, wake up more rested, and your metabolism will work for you at night, not against you.
This is also the essence of folk wisdom: listen to your body.
If it tells you it’s hungry, don’t deprive it. Give it something good, natural, and light.
And remember: the right nutrition is not a punishment, but a friendship with your own body.
If you give it the right fuel, it will repay you with health, energy, and peaceful sleep.
Would you like to be informed about news on the website?
