What to eat before going to bed at night to gain weight? Hot topics and scientific advice on the entire network
Discussions about healthy eating and weight management have been heating up on social media lately. Many thin people hope to gain weight through dietary modification, especially before bedtime eating becomes the focus. This article will combine the hot topic data from the entire Internet in the past 10 days to analyze for you the scientific method of gaining weight before going to bed.
1. Popular topics related to weight gain on the Internet in the past 10 days
| Ranking | Topic keywords | heat index | Main discussion platform |
|---|---|---|---|
| 1 | What to eat before going to bed to gain weight | 85,200 | Weibo, Xiaohongshu |
| 2 | Healthy weight gain recipes | 62,400 | Zhihu, Bilibili |
| 3 | Recommended high-calorie late night snacks | 48,700 | Douyin, Kuaishou |
| 4 | Muscle gain vs fat gain | 36,500 | Fitness APP |
2. Scientific dietary advice for gaining weight before going to bed
According to nutrition experts and popular discussions, you need to pay attention to the following principles to gain weight before going to bed:
| food category | Recommended food | Calories (per 100g) | Food recommendations |
|---|---|---|---|
| carbohydrates | Oats, whole wheat bread | 350-400kcal | Serve with milk or nuts |
| protein | Greek yogurt, casein | 50-120kcal | Avoid excessive digestive burden |
| healthy fats | Avocado, nut butter | 500-600kcal | A small amount provides high amounts of calories |
3. Recipes for weight gain before bed recommended by popular platforms
Combined with the highly praised content on Xiaohongshu and Zhihu, the following 3 recipes were frequently mentioned:
| Recipe name | Food combination | Total calories | Time consuming to produce |
|---|---|---|---|
| Banana Nut Smoothie | Banana + peanut butter + whole milk | 450kcal | 3 minutes |
| Cheese Whole Wheat Sandwich | Cheese slices + whole wheat bread + honey | 380kcal | 5 minutes |
| Avocado Oatmeal Cups | Avocado + oats + chia seeds | 520kcal | Need to be soaked in advance |
4. Precautions and expert reminders
1.Avoid high-sugar fried foods: Although the short-term weight gain is obvious, it may cause metabolic problems;
2.eating time: It is recommended to take it 1-2 hours before going to bed to avoid affecting sleep quality;
3.individual differences: People who are lactose intolerant need to replace dairy products and can choose plant protein powder.
According to Dr. Ding Xiang’s latest article, healthy weight gain should ensure a daily caloric surplus of 300-500kcal, combined with moderate strength training, in order to achieve a controllable increase in body fat rate.
5. Feedback from netizens
| diet plan | trial period | average weight gain | Satisfaction |
|---|---|---|---|
| Yogurt + Nuts Combination | 2 weeks | 1.2kg | 92% |
| Carbohydrate supplement before bed | 1 month | 3.5kg | 85% |
To sum up, choosing foods that are easy to digest and have high nutrient density and formulating a plan based on your personal physique is the key to scientific weight gain. It is recommended to consult a professional nutritionist for a personalized assessment before implementation.
check the details
check the details
en
