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Change Your Diet for Successful Slumber to Lose Weight
By: Scottsdale Weight Loss Center
Published: May 2, 2012
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Don’t let sleep deprivation sabotage your waistline—add these foods to your medical weight loss diet.
Getting the right amount of sleep every night can help your metabolism to function correctly as you concentrate on your weight loss efforts. On average, most people need 7.5 hours of sleep every night. But on busy days where there’s just too much going on for our brains to settle down, getting a full night’s sleep just seems a little unrealistic.
Whether you have trouble falling asleep, don’t get enough of it or just can’t seem to shut your brain off for bedtime, there is hope yet! Eating a healthier diet is linked to a better night’s sleep, which means that you can increase your odds of a successful night’s sleep by adding some of these ingredients to your dinner menu once you are in the maintenance phase of your weight loss program.
Here are some healthy foods to help you get substantial shuteye for maximum weight loss.
- Fish – Fish like salmon, halibut and tuna are packed full of vitamin B6. Your body needs plenty of vitamin B6 to naturally produce melatonin. Melatonin is a sleep-inducing hormone triggered in your body by darkness, so try eating healthy fish in moderation for dinner and turn down the lights before bed to increase your zzz’s.
- Yogurt – Studies show calcium-deficiencies may cause difficulty sleeping. You can get more calcium by eating low fat yogurt. Ask your weight loss doctor how yogurt can be a useful component of a successful weight loss diet.
- Whole Grains – Consuming too little magnesium may play a part in difficulty falling asleep, so try eating more whole grains like bulgur, barley or other whole grains rich in magnesium. Make sure to ask your weight loss doctor about recommended servings, as dietary guidelines differ between weight loss programs.
- Bananas – In addition to being rich in potassium, bananas are another great source of vitamin B6. This fruit can help you to fall asleep by stimulating melatonin production. Remember though, bananas are lower in water and higher in sugar than many other fruits, so be sure to take into account the effect of a bed time banana on your caloric intake for the day.
- Kale – You may or may not have heard of it, but this leafy green is rich in calcium. Try adding more greens like kale or collards to your diet to help you fall asleep easier.
These are just a few healthy foods that you can add to your diet to increase your chances of getting the amount of sleep that your body needs. You may also want to reduce the amount of caffeine you consume each day and exercise on a regular basis to improve your sleep quality. If you have any other questions concerning how the foods you eat can affect your sleep as well as your weight loss efforts, don’t hesitate to ask your weight loss doctor.
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
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Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
