Three Good Night Snacks to Eat While Dieting

Photo: Pexels/Nano Erdozain

JAKARTA - When dieting, there are various challenges that must be faced, including the frequent hunger that often arises, especially at night. Hunger at night during dieting must be overcome wisely so as not to damage the diet program that is being carried out.

Citing Healthline, on Tuesday, June 23, 2026, eating at night can indeed increase the risk of weight gain. However, this does not mean that you cannot consume anything at night.

Snacking at night is okay, as long as the food chosen is a whole food that contains high nutrients and does not interfere with sleep. Here are some recommendations for good night snacks to eat on a diet.

1. Banana with natural peanut jam

The combination of bananas and peanut butter has the benefit of holding hunger and making sleep more restful. Bananas and almonds or peanuts are rich in magnesium, a mineral that helps the body relax so that sleep is more quality.

The ideal portion of this food for a diet is one medium-sized banana plus one tablespoon of natural peanut jam, without added sugar or oil. This snack only contains about 150 to 180 calories.

2. Greek yogurt

Greek yogurt is one of the best snacks to eat at night while dieting. Greek yogurt contains 15 to 20 grams of protein per cup, which is dominated by casein, a type of protein that is slowly digested by the body.

Protein has been proven to drastically reduce hunger and make you full for longer. The characteristics of casein protein in greek yogurt are satiating so that it is effective in preventing hunger in the middle of the night, without fear of gaining weight.

3. Edamame

Another good evening snack to consume while dieting is edamame. This bean is low in calories, so consuming it with an ideal portion of half or one cup can fill you up and calorie intake is still well controlled.

Not only that, edamame is also rich in fiber and protein, which in combination can slow down digestion and prevent sudden hunger in the middle of the night. Edamame is also low in glycemic index so it does not increase blood sugar levels, so it is safe to eat before bed.