One of the biggest mistakes I see "dieters" make is setting a specific time to "close the kitchen" and stop eating. Depriving yourself of food just because it's late could actually back fire. Read on to find out why and learn how to make my favorite bedtime sweet treats that will not only leave you satisfied, but keep your body in a fat burning state while you sleep.
Hey Fit Fam,
I hope that by now it's been drilled in your head that you should aim to eat every 3 hours to keep your body a fat burning machine all day long. So why do so many people think it's a good idea to stop doing this just because it's bedtime? There is a myth that has been out there for years that "late calories" turn into weight gain. The truth is that excess calorie intake leads to weight gain, regardless of what time you eat it.
Sure, your metabolic rate decreases at night, but the body is still working. It's while you sleep that the body can really repair itself from all the work you have put in at the gym, so you want to make sure you are giving your body what it needs to be able to do that. What I'm saying is that it's not the eating late that is doing you harm, instead it is likely how much food you are eating ALL day and also WHAT food you are (or are not) eating late at night that is keeping you from reaching your full potential!
You are probably asking ... what should I eat then? You want to eat foods that are digested slowly. Slow digestion helps the body better utilize energy throughout the entire night rather than all at once. It's going to be a while before you eat again, so it's important for your body not to go too much into "starvation mode". You do NOT want things like sugars (yes even fruit) because it digests rather quickly, meaning whatever energy isn't used right away could be stored as fat.
Sure, your metabolic rate decreases at night, but the body is still working. It's while you sleep that the body can really repair itself from all the work you have put in at the gym, so you want to make sure you are giving your body what it needs to be able to do that. What I'm saying is that it's not the eating late that is doing you harm, instead it is likely how much food you are eating ALL day and also WHAT food you are (or are not) eating late at night that is keeping you from reaching your full potential!
You are probably asking ... what should I eat then? You want to eat foods that are digested slowly. Slow digestion helps the body better utilize energy throughout the entire night rather than all at once. It's going to be a while before you eat again, so it's important for your body not to go too much into "starvation mode". You do NOT want things like sugars (yes even fruit) because it digests rather quickly, meaning whatever energy isn't used right away could be stored as fat.
There are several "whole food" options you could opt for instead of a Protein supplement, I just prefer protein because it's fast and I can make it into sweet treats!! For almost a year now I've been having 1st Phorm Level One Protein before bed. It started out as just a simple shake and a spoon full of peanut butter (nut butters are great before bed in moderation.) Sometimes I mixed the nut butter into my shake, other times I had the shake and ate the peanut butter along with it. Then one day I tried to get creative. At this point, an egg white at bedtime wasn't part of my plan. But guess what ... it worked!! Using an egg is much better, but I'm giving you several options with and without egg since everyones wellness needs are different!
1 Ingredient 1st Phorm Mug Cake
** Baking Powder (I don't measure. But it's probably around 1/2 tsp)
** Slowly add water stirring as you go. Keep adding until it's just a bit thinner than pudding type consistency. Getting the right about of water is key in your cake being too thin or WAY too dry.
** Slowly add water stirring as you go. Keep adding until it's just a bit thinner than pudding type consistency. Getting the right about of water is key in your cake being too thin or WAY too dry.
** Microwave for 20-45 seconds depending on your microwave. Again, do not over cook. Trust me, it tastes much better a little runny than too dry!
Add On/Topping Options: (Use one of these or mix several of them together. GET CREATIVE)
* I enjoy 1tbs of peanut butter at night. If you can fit this into your daily good fat allowance, before bed is a great time to have some healthy fat! You have two options here. You can put it in the middle of the protein mixture BEFORE you microwave it. OR you can just plop it on top once it's done. I like to do something a little in the middle I microwave until ALMOST done and then put the peanut butter on top the last 10 seconds! Yummmmmmy melted peanut butter goodness!!
* Walden Farms Syrups -- caramel, chocolate and pancake syrup are all yummy! Pick and choose based on what flavor of protein you use!
* Cinnamon -- I can't tell you how good this is in the Vanilla Level 1 :)
* Cinnamon -- I can't tell you how good this is in the Vanilla Level 1 :)
* Powdered Peanut Butter
* Unsweetened Cocoa Powder
* Unsweetened Cocoa Powder
* Stevia
* 1-2tbs of low cal/low sugar/low carb yogurt. Make sure you use a light one. Unless it's needed in your wellness plan, you don't want those added sugars or carbs before bed! I like using Kroger Carbmaster. I get vanilla and mix in Cinnamon. But lots of the flavors are delish!
** This is actually also what I have after every workout, except I use 1st Phorm PHORMULA 1 protein because it's a Whey Isolate (what you want after a workout.) Most Whey Isolate proteins DO NOT bake well, but 1st Phorm does! It's totally changed my post workout game. I top it with one of my Ignition Icing Creations (recipes coming soon) **
1st Phorm Waffle or Pancakes
** 1st Phorm Level 1 Protein
** Baking Powder (I don't measure. But it's probably around 1/2 tsp)
** 1 egg white
** Slowly add water stirring as you go. Keep adding until it's just a bit thinner than pudding type consistency. Getting the right about of water is key! You don't want it to be too thin or it will stick to the waffle maker and make a big ole mess. If it's too thin and you make pancakes it's usually okay. Don't ask me why, lol :)
Notes: Not all protein brands bake well. I don't know why, but I've had disasters with a few brands in the past. In general, "blends" bake better than pure Whey Isolate proteins. Which you want a BLEND ONLY before bed anyway. That is key! But even all blends don't seem to bake well. Just do yourself a favor and stick with 1st Phorm :)
** Slowly add water stirring as you go. Keep adding until it's just a bit thinner than pudding type consistency. Getting the right about of water is key! You don't want it to be too thin or it will stick to the waffle maker and make a big ole mess. If it's too thin and you make pancakes it's usually okay. Don't ask me why, lol :)
Notes: Not all protein brands bake well. I don't know why, but I've had disasters with a few brands in the past. In general, "blends" bake better than pure Whey Isolate proteins. Which you want a BLEND ONLY before bed anyway. That is key! But even all blends don't seem to bake well. Just do yourself a favor and stick with 1st Phorm :)
1st Phorm Level 1 Ice Cream
* 1st Phorm Level 1 Protein
* 1 Packet of stevia
* Water or almond milk to make a batter like consistency
* freeze it until it's the consistency that you want.
*Mix in other things if you wish. Anything from walden syrups, to peanut butter, pb2, etc. I like doing Chocolate Protein, Chocolate Walden Farms and PB2 :) Then I add real peanut butter on top! So good!
It is that simple!
There are also recipes out there that use ice cream makers and/or xanthan gum, etc. Those are all great and make some YUMMY Ice Cream. I just stick to what is super easy, lol!! If you want to add the Xanthan Gum and NOT use an ice cream machine, you can! It just makes it a little creamier instead of icier. Xanthan gum is also great for making shakes/batters thicker! Just don't use too much. I little bit goes a LONG way. I would suggest probably no more than like 1/8 tsp or so per 1 scoop of protein serving!
* 1st Phorm Level 1 Protein
* 1 Packet of stevia
* Water or almond milk to make a batter like consistency
* freeze it until it's the consistency that you want.
*Mix in other things if you wish. Anything from walden syrups, to peanut butter, pb2, etc. I like doing Chocolate Protein, Chocolate Walden Farms and PB2 :) Then I add real peanut butter on top! So good!
It is that simple!
There are also recipes out there that use ice cream makers and/or xanthan gum, etc. Those are all great and make some YUMMY Ice Cream. I just stick to what is super easy, lol!! If you want to add the Xanthan Gum and NOT use an ice cream machine, you can! It just makes it a little creamier instead of icier. Xanthan gum is also great for making shakes/batters thicker! Just don't use too much. I little bit goes a LONG way. I would suggest probably no more than like 1/8 tsp or so per 1 scoop of protein serving!
1st Phorm Level 1 Pudding
* 1st Phorm Level 1 Protein
* Water or Unsweetened Vanilla Almond Milk (Same as mug cake. Just enough water to thicken. Except you will only want to add enough to make it pudding consistency.)
* Put in the fridge until you are ready to devour!!!!
* Water or Unsweetened Vanilla Almond Milk (Same as mug cake. Just enough water to thicken. Except you will only want to add enough to make it pudding consistency.)
* Put in the fridge until you are ready to devour!!!!
I like to sprinkle a little stevia on top of mine. Just gives it a little "kick" :)
1st Phorm Level 1 Peanut Butter Cup
I've blogged about this one before. Click HERE for the recipe!! It's so good! Only note ... it does "melt" in your hands kinda fast! I am working on some recipes using differing "filings" as well! Will post soon!
Eat Clean. Train Dirty.
Stacy
Stacy
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OMG. Why have I been trying to satisfy myself with a shake when I could have been eating a mug cake?! Had my first tonight -- followed your lead with Level 1 plus cinnamon and added just a few sliced almonds on top. AMAZING.
ReplyDeleteAny reason one would ever want to do a shake rather than the mug cake version? Or are they exactly the same as far as meal plans go? I may never go back!