Will drinking milk before bedtime during weight loss lead to weight gain

Drinking milk before bedtime during weight loss generally does not lead to weight gain, but moderate consumption can actually help control weight. Milk contains high-quality protein and tryptophan, which can improve sleep quality and reduce nighttime hunger, but it is important to choose low-fat milk and control intake.

Milk has a low glycemic index and is rich in calcium, which can help break down fat. 200ml whole milk contains about 120 calories, while low-fat milk can reduce it to around 80 calories. This calorie value will not result in a calorie surplus within a reasonable dietary framework. Conjugated linoleic acid in dairy products can also inhibit fat accumulation, and studies have shown that people who consume dairy products daily have slower waist circumference growth. It is recommended to consume with a small amount of nuts, as the healthy fats in nuts can slow down gastric emptying. Lactose intolerant individuals may experience bloating that affects sleep, and in such cases, lactose free milk or yogurt can be chosen as a substitute. Individuals with abnormal kidney function should limit their protein intake, as drinking before bedtime may increase metabolic burden. Adding sugar to flavored dairy products can significantly increase their calorie content, and drinking such products before bedtime may indeed affect weight loss. People with a milk protein allergy constitution should avoid drinking it.

During weight loss, it is recommended to include milk as an evening snack instead of extra intake, as it is more beneficial for weight management as a substitute for high sugar snacks such as cookies. On the premise of maintaining a daily total calorie intake that does not exceed the standard, combined with moderate exercise, drinking milk before bedtime will not hinder the weight loss process. Pay attention to individual tolerance, and adjust to an afternoon meal when indigestion occurs. At the same time, ensure a balanced diet throughout the day with sufficient vegetables and whole grains.