5 major diets! Sleep aids make you lose weight the more you sleep

Diet is not only closely related to weight loss, but also a major factor in determining sleep quality. Among the three meals a day, dinner is the most important. Next, I will introduce to you a diet that can help you sleep, make you wake up feeling refreshed in the morning, and will not make you fat.

Method 1: Make sure to finish dinner three hours before going to bed

Eating before going to bed forces the body to digest food when it should be resting. This will activate the sympathetic nervous system during sleep, making it difficult for the body to enter rest mode. In addition, growth hormone, which helps break down fat and delays aging, must be secreted when the stomach is empty.

If the stomach is full of food, growth hormone cannot be secreted, which leads to weight gain. Growth hormone inhibits the pancreas from secreting insulin, thus preventing the production of excess fat. Therefore, eating dinner early can also help lose weight.

Method 2: Strictly eat until you are 80% full

When you feel uncomfortable because you are too full, your stomach and intestines must put all their efforts into digestion and absorption. This reaction will put a great burden on the human body and make people feel uncomfortable. Overeating is not only harmful to health, but also accelerates aging. You must minimize the burden on your internal organs before going to bed in order to maintain a healthy state. Eating until you are 80% full for dinner can help improve sleep quality. If you have to eat late at night because you come home late, it is recommended to only eat until you are 70% full.

Method 3: Chew slowly

Although it is best to empty your stomach before going to bed, sometimes you can't avoid going home late due to overtime or social activities. If you are hungry, it will be difficult to fall asleep. At this time, it is recommended to reduce the amount of food you eat and just eat a little to fill your stomach. The only thing to note is that you must chew slowly. Chewing can promote saliva secretion, help digestion of food and reduce the burden on the stomach.

The most common saying heard nowadays is "chew each mouthful of food 30 times", but I recommend chewing 50 times. Having said that, it is indeed difficult to count the number of times you chew each mouthful of food, so in fact, just remind yourself to "chew, chew, and chew again" at all times.

Chew your food slowly and thoroughly at each meal so that you feel full without eating too much. Studies have confirmed that chewing food thirty times can convert 90% of harmful substances in food into harmless substances. In order to have a healthy body and avoid eating too much, please develop the habit of chewing slowly.

Method 4: Focus on nutritional balance in diet

Many people use "busy work" and "too late" as excuses to buy rice balls from convenience stores to fill their stomachs, or eat simple rice soaked in tea or sweet bread to solve their meal. This kind of diet not only leads to malnutrition, but also affects sleep quality. The body must take in enough vitamins, minerals and proteins to secrete hormones such as melatonin and serotonin that promote sleep.

In addition, carbohydrates and sugars can cause blood sugar levels to rise rapidly, leading to excessive secretion of insulin and the accumulation of fat. Therefore, you should try to combine a variety of ingredients such as vegetables, eggs, beans, seaweed, etc. The amount of each ingredient does not need to be too much. The key is to take in balanced nutrition.

Method 5: Eat more bowel-cleansing foods

If the intestinal function is poor, the body will not be able to excrete waste products and toxins smoothly, which will cause great stress. Toxins accumulated in the intestines flow through the capillaries and are reabsorbed by the body, which not only causes various diseases but also reduces the function of internal organs and leads to insomnia.

There is a school of thought in the medical community that holds that the intestines produce the hormone serotonin, which promotes sleep. It really does play a role in the intestinal tract and helps maintain physical and mental health. Eating more fiber-rich cereals, root vegetables, seaweed, miso, natto and other fermented foods can increase beneficial intestinal bacteria and maintain a smooth intestinal environment. Traditional Japanese cuisine makes extensive use of the above ingredients. If you want to have a good sleep, you need to get to know these healthy Japanese foods.

★The article is excerpted from Crown Culture’s “Super Magical! Sleep well and lose weight》