6 Late-Night Snack Options That Won't Cause Weight Gain—Choose Wisely to Reduce the Risk
A nutritionist recommends six low-calorie, high-protein late-night snacks—including Greek yogurt, eggs, and edamame—to satisfy cravings without gaining weight while avoiding sweets, instant noodles, and fried foods.
Struggling with late-night hunger cravings that test your willpower? A nutritionist has compiled 6 healthy late-night snack options that can help reduce weight gain risk while still satisfying those cravings. Nutritionist Sansana explains that late-night eating urges are common between 5 PM and midnight, especially after work or childcare duties, and often stem from accumulated daily stress and blood sugar fluctuations.
You don't have to deny yourself entirely. Instead, Sansana has curated 6 low-impact late-night snack options:
1. Low-calorie beverages under 100 calories per serving that contain protein and fiber to increase satiety 2. Icelandic or Greek yogurt in its natural form without added sugar, typically under 200 calories in small portions, high in protein for longer fullness 3. Tea eggs or ready-to-eat egg white products at under 100 calories, easy to purchase, and a lightweight high-protein option 4. Edamame rich in plant-based protein and fiber, keeping energy intake within 200 calories with proper portions 5. Seaweed sheets in traditional seasoning without deep frying to reduce excess calories and fat 6. Unseasoned nuts in small quantities, around 200 calories, ideal for those seeking snacks that enhance satiety
Sansana explains that late-night cravings often result from accumulated daily stress, which makes eating a coping mechanism, or from dinner containing too many refined carbohydrates that cause blood sugar spikes and subsequent hunger.
Three types of late-night foods to avoid: - Sweets that cause rapid blood sugar fluctuations and increase overeating risk - Instant noodles or soup noodles high in sodium, risking water retention the next day - Fried foods or heavily spiced dishes that burden the digestive system and disrupt sleep quality
The nutritionist emphasizes that late-night eating isn't forbidden. The key is choosing the right foods and controlling portions. Following the principle of "low-calorie, high-protein" allows you to satisfy cravings while minimizing long-term impact on your figure and health.
