Healthy eating of the easiest ways to sleep well without waking up with a sense of fatigue and the desire to sleep again that accompany many private individuals who suffer from excess weight.

Scientific studies have proven that there is a positive relationship between good sleep and weight loss, where grows the number of Saatk specific and not less than 6 nor more than 8 hours per day increased the rate of burning calories and losing weight.

Here are five ways a magic to help you sleep well, which of course will affect the rate of burning calories in the body:

The first way: Eat whole grains

Whole grains contain more fiber than grain processing, where it is whole grain rich in terms of food because they contain the bran and seed endosperm, and therefore contain protein, fiber and antioxidants and minerals from “zinc, iron, magnesium,” and examples of whole grains:
Oats, corn, brown rice:
The grain is processed, which is re-values ​​its food after treatment Kalthiamin such as certain vitamins, and folic acid, iron, while the fiber lost will not be returned, and examples of grain processing “white flour, white bread, white rice.”

Thus restructuring of the diet to contain more whole grains, your body makes acquire additional quantities of fiber, which is working to dictate your stomach does not feel hungry for a long period of time.

The second way: Do not eat any food after seven in the evening

Try as much as possible to make your last meals daily before seven o’clock this evening, while if you feel hungry you should eat a snack such as yogurt cup low-fat strewn with a few walnuts section, or plate grain oats mixed with milk or skim or a piece of bread toast is made ​​of whole grains by hanging a small peanut butter.

The third way: Choose a light meal of carbohydrates, protein and calcium

The dairy products from more sources that motivate you to sleep quickly, that the brain uses calcium with tryptophan located by melatonin for the manufacture of the first cause of a sense of sleepiness during the night.

The addition of carbohydrates to dairy products and eat protein, Faamlan calm the body produces the hormone serotonin in terms of increased production leads to a sense of relaxation and thus a person feels that he needs for eternity to sleep, but taking into account the quantity intake of protein is not valid consumption of large amounts before bedtime, so do not boil down in the body turns to fat later.
Nutrition experts also advise you, in the case of a snack before bedtime not to exceed 200 calories, while avoiding foods that contain hot pepper “activities” or garlic.

Fourth method: Avoid eating protein before bedtime
Eat foods that contain a high proportion of carbohydrates, from foods to stimulate the production of insulin, which helps clean the blood stream of amino acids that compete with the amino acid tryptophan, which helps the body manufacture serotonin and melatonin subjects, which are helping the body to sleep.

Remember well that meals containing high protein without being accompanied by any of the side dishes such as carbohydrates, may make you awake for long periods of time for the secretion of tyrosine that leads to sleep disturbance in a person.

Method Five: Avoid eating foods stimulant before sleep
There are a range of foods taboo before bedtime, as it contains material that prevents you from sleep and relax the body, such as spicy foods, which contain tomato sauce, and acidic drinks, and chocolate and foods that are high in fat and fried foods that contain onions, garlic and mint, and finally drinks that contain caffeine stimulant for the body.