The #1 Late-Night Snack for Weight Loss

You may have heard that eating before bed is a no-no if weight loss is a goal. However, that couldn’t be further from the truth. And, there’s science to prove it.

A small snack may actually benefit cardiovascular and metabolic health, as well as promote muscle protein synthesis, according to a research review. In short: You don’t have to avoid snacking at night. And that advice stands if you’re aiming to lose weight.

So when you’re looking for a late-night bite, read on. We talked to registered dietitians about what they’d choose to support weight loss. Here’s what they said.

What to Consider When Choosing a Late-Night Snack

Late-night snacks do not have to involve heading to the pantry to grab potato chips or cookies. (Classic TV munchies, of course.) Those snacks taste good, but there are better choices that align with weight loss. “While I encourage my patients to embrace an ‘all foods fit’ philosophy, nighttime presents its own challenges,” says registered dietitian and certified personal trainer Nicole Rodriguez, RDN. For example, eating spicy, fatty or fried foods can cause indigestion, while foods with a lot of added sugars can cause blood glucose spikes. Both of these can disrupt your sleep, and lack of sleep can affect your appetite and may make weight loss more difficult.

But there are two nutrients you should focus on when it comes to nighttime nibbles: Protein and fiber, says Lauren Harris-Pincus, M.S., RDN, founder of Nutrition Starring You and author of The Everything Easy Pre-Diabetes Cookbook. These provide staying power, she says. “Sticking with these options will help to keep blood sugar levels more stable and offer an opportunity to maximize your nutrient intake for the day.”

Here are the nutrition parameters to focus on when finding a late-night snack:

Calories

Aim for roughly 200 calories per snack, depending on your personal energy needs, to avoid feeling overly full before bed. 

Protein

Make sure your snack choice has protein. Aiming for 7 or more grams provides a good source of protein. 

Fiber

Fiber helps keep you fuller for longer, and can also support your weight-loss goals through offering satiety, meaning you’re less likely to mindlessly munch. Aim for a snack that provides some fiber, ideally 3 or more grams. 

Fat

Fat is your friend; it also helps to satiate you. Choose a snack that packs a little bit of unsaturated fat to help provide that staying power until your morning meal. 

The Best Late-Night Snack for Weight Loss

Dig into this creamy Cottage Cheese Snack Jar with Fruit.

If you haven’t embraced the cottage cheese craze, here’s your opportunity. The best late-night snack for weight loss that dietitians swear by is the trendy staple that has social media obsessed. This recipe for a cottage cheese snack jar adds diced peaches and chopped pecans for a sweet and crunchy snack.

“Cottage cheese and fruit is an amazing and delicious late-night snack,” says Harris-Pincus. “The slow-digesting protein, fiber from the fruit, and unsaturated fats from a sprinkle of nuts is a fabulous combo to help balance blood sugar, feed your muscles while you sleep and provide an antioxidant boost,” she explains.

Here’s more about why this snack staple is such a superhero before bed.  

It Contains Sleep-Promoting Tryptophan

Just like turkey on Thanksgiving, dairy foods are a great way to up your intake of tryptophan, says Rodriguez. Tryptophan is a naturally occurring amino acid that plays an important role in the production of serotonin and sleep-regulating melatonin for sleep. Thanks to this and other amino acids found in dairy, foods like cottage cheese may help support sleep quality, according to a recent review.

It’s High in Protein 

Dairy is a powerhouse when it comes to high-quality protein, meaning it contains a complete package of essential amino acids. A ½-cup serving of 1% fat cottage cheese provides 14 grams of protein for just 80 calories and 1 gram of total fat. In fact, research shows incorporating dairy may help with weight loss and preserve muscle mass when on a calorie-restricted diet. This supports earlier research that suggested that higher-protein diets may also help with appetite and weight management. Choosing a low-fat dairy food like cottage cheese is a great way to add a solid source of protein into your nighttime routine.

It’s Packed with Vitamins and Minerals

Cottage cheese contains calcium, magnesium, zinc and B vitamins. Magnesium and zinc, in particular, play an important supporting role in helping convert tryptophan in dairy foods into melatonin (that circadian rhythm-regulating good sleep hormone).

One caveat when it comes to cottage cheese is its sodium content. Traditional cottage cheese is rather high in sodium, with a ½-cup serving clocking in at 459 milligrams, 20% of the recommended daily limit. If you are trying to reduce the sodium in your diet, choose a no-salt-added cottage cheese (as is recommended for the Cottage Cheese Snack Jar with Fruit) or compare the sodium content between brands and pick a lower-salt product.

It Has Fiber

While cottage cheese on its own lacks fiber, the addition of fruits and nuts gives it a nice fiber boost. This recipe supplies 3 grams of fiber. Plus, when some of that fiber comes from fruit, you’re in luck. “The addition of fruit can satisfy sweet cravings that you may be trying to minimize while pursuing a weight-loss goal,” says Rodriguez.

It Has Fat 

Remember, don’t fear fat. Healthy fat sources contribute to snack satiety and satisfaction, says Rodriguez. The Cottage Cheese Snack Jar with Fruit has 2 tablespoons of chopped pecans, though you can change up the nuts if you’d like. Other ideas include slivered almonds, walnut pieces or chopped pistachios.

The Bottom Line

You can enjoy a late-night snack, even if weight loss is on your radar. Consider your individual calorie, protein and nutrient needs as you explore what foods will satisfy you as well. Dietitians recommend pairing low-fat cottage cheese with fruit and nuts for a late-night option that provides protein, fat and fiber, all nutrients that support weight-loss goals.