11 Foods That Burn Fat While You Sleep (Proven & Effective)

Yes, there are foods that can indirectly help you burn calories while you sleep, such as Greek yogurt, cottage cheese, almonds, walnuts, and other low-calorie foods.

For a long time, people believed that consuming anything after dinner leads to fat accumulation, especially around the belly.

However, recent studies have debunked this notion.

“Occasional late-night snacks are not usually an issue if someone chooses healthy foods.”

- Louisa Richards, Registered Nutritionist

One study found that consuming a 150-calorie snack aids in nighttime muscle protein synthesis and resting metabolism, with both having benefits in terms of weight loss [1].

Of course, binge eating and consuming calorie-laden foods will result in the opposite. If you do that before hitting the sack, you’ll surely add more weight.

But if you consume the fat-burning foods mentioned below, in moderation and ideally on a calorie deficit, it may help you burn fat more effectively in the long run.

Let’s explore these.

If you have a sweet tooth like me, cherries are among the meals that you should consider incorporating into your routine. Not only does it satisfy my cravings, but It helps me sleep better, which is crucial for my muscle repair and weight loss.

In addition to their sleep-inducing properties, these compounds' antioxidant properties can also positively influence gut health. See, a balanced gut microbiota is essential for efficient digestion which indirectly supports weight loss.

Research published in the Journal of Medicinal Food found that adults who consumed cherries noticed improved sleep duration and enjoyed quality sleep [5].

Protein shakes are good for weight loss because a scoop of protein powder after an evening workout can help you build muscle as you sleep.

Researchers found that protein ingestion before bed stimulates muscle protein synthesis, which allows for muscle hypertrophy during post-exercise overnight recovery [6].

And as you well know, muscle is key in burning more body fat.

Note that this benefit is pegged on proper exercise and nutrition in addition to protein supplementation.

Cottage cheese is a favorite among athletes and people looking to lose weight [7].

Besides aiding in fat burning, other benefits include:

• Bone health
• Blood pressure regulation
• Cancer prevention

Cottage cheese contains components that help different aspects of weight loss. For instance, it is rich in tryptophan [8].

Tryptophan is an amino acid that plays a role in melatonin production, the aforementioned hormone that regulates sleep patterns [9].

Oatmeal is good for weight loss and is rich in soluble fiber [10]. This already spells benefits of satiety which have a positive effect in curbing nighttime snacking.

In addition, it is also a good source of magnesium which is good for improving sleep efficiencies [11].

I've always encouraged my patients who want to lose weight to include a sugar-free oatmeal bowl enhanced with cherries or fresh berries in their nighttime meal plans. And judging by the positive feedback I'm getting, it works magic in terms of satiety and promoting fat loss.

Moreover, my dietician also says that nuts have beta-glucans which modulate gut microbiota, a process that supports weight management.

A sliced turkey roll is yet another excellent food choice to kill bedtime hunger when you need to be cautious about your weight.

Turkey is particularly a great source of protein [12]. It is also high in the amino acid tryptophan, which produces sleep-friendly hormones such as serotonin and melatonin.

For the best results, use fat-free ground turkey, which has fewer calories and higher protein content [13].

These complex carbohydrates are rich in nutrients that might help improve insulin sensitivity.

They also prevent blood sugar spikes by slowing the absorption of food [14].

As you can tell from their fiber content, they also promote satiety.

Below are a few examples:

• Whole oats/oatmeal
• Popcorn
• Brown rice
• Whole rye
• Millet
• Quinoa
• Sorghum

They promote bowel health and support the growth of healthy bacteria in the colon [15]. Other benefits include heart health and cancer prevention.

Cinnamon tea can be a great addition to your basket of foods that aid in sleep fat loss.

Nutrition experts have fronted this spicy food as an excellent nutrient for those looking to lose belly fat.

In fact, in a 2012 trial, Japanese scientists found that cinnamon can help reduce visceral fat (abdominal fat) [16].

Besides helping you lose belly fat, it also has loads of additional health benefits [17].

They include:

• Blood sugar control
• Blood pressure regulation
• Antioxidative properties that ease inflammation
• Aids in the removal of excess cholesterol in the blood

“Your body uses more energy to process cinnamon than it does for other foods.”

- Rania Batayneh, Nutrition Author

All these properties make cinnamon a great drink to aid in nighttime fat-burning. However, health experts advise practicing moderation by not exceeding one teaspoon of cinnamon a day for adults.

Green tea is rich in nutrients and antioxidant properties with massive weight loss benefits, but we’ll get into those in more detail shortly [18].

Some of the additional advantages of this popular drink include the following:

• Cancer prevention
• Heart health
• Cholesterol regulation
• Memory boost
• Skin health

Studies have found that the drink contains catechins and caffeine, which play a role in energy metabolism and appetite suppression, both important for weight loss [19].

A 2008 study additionally found that obese patients who consumed green tea shed an extra 3.3 kgs (7.3 pounds) of body weight and burned more calories daily over 12 weeks than those who did not [20].

11. Milk

A glass of warm milk may seem like an overindulgence, but it is one of the recommended drinks to lose weight overnight and it is actually good for efficient sleep, thanks to its protein and tryptophan content.

As we saw earlier, tryptophan contributes to the production of melatonin which can help you get the recommended hours of sleep for ideal weight loss.

Scientists have also found that calcium supplementation can help diabetic patients shed fat [21].

For optimal results, use milk with lower fat content.

Drinking water before bed to lose weight is recommended because it can induce thermogenesis (use of energy to produce heat) and boost metabolism [26].

The colder the water, the more calories your body burns to get the water to reach normal body temperatures, thus boosting your metabolism.

Water can also help control the appetite, as it may contribute to the feeling of fullness.

4. Let in the Cold

In addition to gulping glasses of ice-cold water, sleeping in relatively cooler temperatures can help you attack fat while sleeping. Specifically, it enhances the efficiency of brown fat [27].

In case you’re wondering, brown fat, also known as brown adipose tissue, turns on when you’re cold to produce heat and maintain body temperature.

Brown fat breaks down blood sugar and fat molecules to produce heat and keep the body warm [28].

The use of electronics before bed has been linked to increased obesity, especially among children [29].

The same study found that electronics before bed were associated with shortened sleep, poor diet, excess body weight, and low activity levels.

Hence, to promote quality sleep for weight loss, it's wise to keep electronics from the bedroom entirely.