When we want to lose weight, we’re often forced to down foods that don’t really do it for our tastebuds. But that all changes, thanks to a new piece of research.
According to a new study published in the British Journal of Nutrition, consuming cottage cheese before going to sleep can help you lose weight.
The findings suggest that low calorie foods boost metabolism, muscles and overall wellbeing, even while you’re asleep.
While eating before dozing off typically increases the risk of developing excess fat around the waistline, protein rich foods don’t have the same effect.
Eating just two tablespoons of cottage cheese half an hour before bedtime could improve your health and provides a nutritious substitute to sugar-packed snacks.
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“Until now, we presumed whole foods would act similarly to the data on supplemental protein, but we had no real evidence,” says Professor Michael Ormsbee, from Florida State University.
“This is important because it adds to the body of literature that indicates whole foods work just as well as protein supplementation, and it gives people options for pre-sleep nutrition that go beyond powders and shaker bottles.”
Cottage cheese is packed with a muscle-building protein called casein. Because of it’s slow-releasing characteristics, it can deliver crucial amino acids steadily throughout the night.
For their investigation, scientists recruited 10 active females in their 20s. They participants were given 30 grams of Cottage cheese 30 to 60 minutes before dozing off. Volunteers ate dinner two hours prior.
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Researchers measured the resting energy expenditure – the amount of energy used while asleep – of the young women when they woke up between 5 and 8am.
The team found that when participants were given a casein shake just before sleeping, their metabolism was equally as efficient as when consuming cottage cheese.
“These data suggest the metabolic response from whole-food protein do not differ from the metabolic response of liquid protein,” explains Professor Ormsbee.
“While protein supplements absolutely have their place, it is important to begin pooling data for foods and understanding the role they can play in these situations,” adds Samantha Leyh, who was part of the research but is now a research dietitian with the US Air Force.
“Like the additive and synergistic effects of vitamins and minerals when consumed in whole food form such as fruits or veggies, perhaps whole food sources may follow suit.
“While we can’t generalise for all whole foods as we have only utilised cottage cheese, this research will hopefully open the door to future studies doing just that.”
FAQs
While eating before dozing off typically increases the risk of developing excess fat around the waistline, protein rich foods don't have the same effect. Eating just two tablespoons of cottage cheese half an hour before bedtime could improve your health and provides a nutritious substitute to sugar-packed snacks.
Does eating cottage cheese before bed burn fat? ›
Here's where metabolic magic happens: The amount of muscle our body has is one of the primary drivers in determining how many calories we burn each day. "Other research supports that cottage cheese before bed actually does increase metabolism the next morning," Reaver says.
Why does cottage cheese burn belly fat? ›
What is in cottage cheese that burns fat? Cottage cheese itself does not burn fat. But it is high in protein, with 25 grams per one cup serving. Fat is burned through exercise and moving your body.
Will I lose weight if I eat cottage cheese everyday? ›
A research study indicates that cottage cheese weight loss is consistent with the weight loss people experience when they follow low-calorie diets rich in calcium and other dairy foods.
What food burns fat at night? ›
Best Foods to Eat Before Bed for Weight Loss
- Whey Protein Shake. First and foremost, protein is important for weight loss, whey protein included! ...
- A Warm Bowl of Oatmeal. ...
- Greek Yogurt with Berries or Cherries. ...
- Half a Turkey Sandwich. ...
- Egg Wrap. ...
- Smoked Salmon Bagel. ...
- Cottage Cheese and Fruit. ...
- Peanut and Nut Butters.
Pre-sleep habits that can help reduce belly fat include: Create a cool environment in the bedroom: This will help the body start the fat burning process to stabilize body temperature. Drinking water before bed like lemonade contains polyphenols that help to get rid of accumulated fat.
Why do bodybuilders eat cottage cheese before bed? ›
Due to the slow absorption of casein, some bodybuilders like to eat cottage cheese before bed. This leads to a sustained release of amino acids into the blood and muscles during the night, which may reduce muscle breakdown ( 18 ).
What is the 3 day cottage cheese diet? ›
It's simply an eating plan where you eat only cottage cheese at each meal for at least three days. Some people also eat fresh fruits and vegetables in moderation. Alcohol, fruit juice, sodas, and other sweetened beverages are usually avoided.
Why does my belly fat look like cottage cheese? ›
As fat cells increase, they push up against the skin. Tough, long connective cords pull down. This creates an uneven surface or dimpling, often referred to as cellulite. Cellulite is a very common, harmless skin condition that causes lumpy, dimpled flesh on the thighs, hips, buttocks and abdomen.
What's better, Greek yogurt or cottage cheese? ›
So far, these two high-protein snacks are neck in neck when considering protein, calcium and calories. But one clear distinction steers the choice: Cottage cheese can be loaded with sodium. Just 1 cup of cottage cheese can deliver 8 to 9 times the sodium found in Greek yogurt.
The rule includes eating 30 grams of protein within 30 minutes of waking up in the morning and then doing 30 minutes of low-intensity exercise.
What type of cottage cheese is healthiest? ›
Fat-free, 1% and 2% fat cottage cheese have less saturated fat and fewer calories than the 4% fat variety, which includes cream. Lower fat varieties also generally have slightly more protein.
Is cottage cheese inflammatory? ›
Based on the body of science, dairy foods like milk, yogurt and cheese do not cause inflammation and can be a part of anti-inflammatory diets.
What are the 5 super foods for weight loss? ›
The following are the top five superfoods supported by science for weight loss:
- Green tea. Green tea is known to be extra powerful as it contains catechins – antioxidants that can hinder fat storage around the belly and aid quicker weight loss. ...
- Nuts. ...
- Legumes. ...
- Grapefruit. ...
- Potatoes.
The findings, published in the British Journal of Nutrition, suggested that eating just two tablespoons of the low-fat, protein-rich dish 30 minutes before bedtime could speed up your metabolism and have a positive effect on your overall health.
What foods flush out fat? ›
Fat-Fighting Foods
- Greek Yogurt. 1/26. Greek yogurt has almost twice as much protein as other yogurts. ...
- Quinoa. 2/26. Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan. ...
- Cinnamon. 3/26. ...
- Hot Peppers. 4/26. ...
- Green Tea. 5/26. ...
- Grapefruit. 6/26. ...
- Watermelon. 7/26. ...
- Pears and Apples. 8/26.
Dairy digestion
On average, skimmed milk and low-fat cheese (such as low-fat cottage cheese or ricotta) take 1.5 hours to digest, whereas whole-milk cottage cheese and soft cheeses will leave your stomach in 2 hours. Whole-milk hard cheeses can take up to 5 hours to properly digest.
What happens if you eat cheese right before bed? ›
Cheeses high in tryptophan that may benefit your sleep are cottage cheese and hard cheeses such as mozzarella, cheddar, and Parmesan. Whether provolone or Colby Jack, cheese has more nutrients that may be a friend to good sleep. Protein in cheese may help you sleep longer and balance blood sugar levels overnight.
What is the best thing to eat right before bed? ›
Consider the following evening snacks to help you fall asleep:
- Peanut butter on whole grain bread.
- Lean cheese on whole grain crackers.
- Fortified cereal and milk.
- Almonds.
- Cherries.
- Bananas.
- Yogurt.
Snacks that balance carbohydrates and protein, such as whole grain crackers and cheese, support consistent blood sugar levels. From a sleep perspective, combining carb-rich foods like crackers with good tryptophan sources like cheese helps make tryptophan more available to your brain.
