You may have heard that eating before bed is a no-no if weight loss is your primary goal. However, you don’t necessarily have to avoid snacking in the evening. A snack can boost muscle protein synthesis and benefit heart and metabolic health. It’s all about the quality of the food, not the timing of it.
And if you’re looking for a delicious and weight-friendly option, cottage cheese with fruit and nuts is the perfect snack for you.
Why is this a great midnight snack when losing weight?
Unlike fast foods high in sugar and saturated fat, cottage cheese – fruit – nuts provide the perfect balance of protein, good fats and fiber.
This combination helps stabilize blood sugar, maintain muscle mass, promote sleep and reduce cravings after waking up.
In other words, eating the right foods in the right way not only does not hinder the weight loss process, but can also support it better.
If you often feel hungry in the evening, instead of suppressing or reaching for sweets, try a jar of cottage cheese with fruit, which is delicious, good for your figure, and helps you sleep better.
What are the benefits of eating cottage cheese in the evening when losing weight?
It is no coincidence that cottage cheese is considered a top healthy snack. A 1/2 cup portion of low-fat cottage cheese can provide about 14g of high-quality protein, with only 80 calories and almost no saturated fat.
This combination helps you feel full longer, limits cravings and provides enough energy for the body without increasing fat storage.
When combined with diced peaches and chopped pecans, cottage cheese becomes a naturally sweet and crunchy snack, perfect for those sudden hunger pangs in the middle of the night.
1. Helps Improve Sleep Thanks to the Amino Acid Tryptophan
One reason cottage cheese is especially suitable for the evening is that it contains Tryptophan. This is an amino acid that helps the body produce serotonin and melatonin, two important substances that regulate sleep.
Like turkey or warm milk, cottage cheese helps you sleep deeper and more relaxed, so the process of muscle recovery and metabolism during sleep is more effective.
A good night’s sleep not only helps you feel refreshed the next morning, but also helps balance hunger and fullness hormones (ghrelin and leptin), reducing the risk of overeating the next day.
2. High Protein Content Helps Maintain Muscle
Fresh cheese contains a special protein called casein, which is digested slowly, helping to nourish muscles throughout the night.
Studies show that eating a protein-rich snack before bed not only does not cause weight gain but also promotes muscle tissue regeneration, especially in people who regularly exercise or want to maintain a toned body.
This explains why many athletes, fitness trainers and nutritionists choose fresh cheese as a “golden” nighttime snack in their weight loss plan.
3. Rich in Essential Vitamins and Minerals
In addition to protein, fresh cheese is also a rich source of important minerals such as calcium, magnesium, zinc and B vitamins.
Calcium helps strengthen bones, while magnesium and zinc play a role in supporting the conversion of tryptophan into melatonin, helping the body fall into a deeper sleep.
However, one thing to note is that the sodium content of traditional cottage cheese can be quite high, around 450mg per 1/2 cup. So, if you are cutting down on salt, choose low-sodium or no-salt cottage cheese to ensure a healthy heart.
4. Provide Fiber and Good Fats When Combined with Fruits and Nuts
Fresh cheese itself is low in fiber, but when combined with fresh fruit and nuts, this dish becomes more nutritionally balanced.
Peaches, blueberries or strawberries not only bring natural sweetness but also provide soluble fiber, which helps stabilize blood sugar and aid digestion.
Meanwhile, nuts such as pecans, almonds, walnuts or pistachios provide healthy unsaturated fats, which help create a feeling of fullness and reduce cravings for sweets.
A small tub of cottage cheese with fruit and nuts contains an average of about 3g of fiber and 2 tablespoons of nuts, enough to satisfy hunger without worrying about excess calories.
In short, it’s not eating late at night that makes you gain weight, it’s eating the wrong foods. A smart snack will help you sleep well, maintain muscle, control your weight, and wake up feeling more refreshed. So, the next time your stomach is growling in the middle of the night, choose cottage cheese with fruits and nuts. It’s not just a snack, it’s a little secret to making your weight loss journey easier and more sustainable.
