Can drinking milk before bedtime help with weight loss

Drinking milk before bedtime cannot directly reduce weight, but it may indirectly affect weight control by regulating sleep and nutrient intake.

Milk contains components such as tryptophan and calcium. Tryptophan is a raw material for synthesizing melatonin and serotonin, which may help improve sleep quality. Lack of sleep is associated with weight gain, and good sleep helps maintain normal metabolic levels. The protein in milk can provide a certain sense of satiety and reduce the desire to eat at night, but every 100 milliliters of whole milk contains about 60 calories, and excessive consumption may still lead to excessive calories. Skimmed or low-fat milk has lower calories and is more suitable for people with weight management needs.

Drinking milk before bedtime in some lactose intolerant individuals may cause gastrointestinal discomfort and actually affect sleep quality. Combining milk with high sugar foods can significantly increase calorie intake and weaken weight control effectiveness. For those with clear weight loss goals, milk should be included in the daily calorie calculation. Relying solely on drinking milk before bedtime without controlling other dietary intake is difficult to achieve weight loss effects.

It is recommended to adjust the drinking amount based on individual metabolic status, and the recommended daily intake of dairy products for adults is 300-500 milliliters. Weight management needs to be achieved through reasonable control of total calorie intake, balanced diet, and regular exercise. Diet diaries can be recorded to monitor the intake of milk and other foods. If there is sustained abnormal weight gain, endocrine and metabolic diseases such as thyroid dysfunction and polycystic ovary syndrome should be investigated.