Eating cheese before bed may no longer be the stuff of nightmares as a new study has found that eating cottage cheese before you go to sleep could aid weight loss.
The findings, published in the British Journal of Nutrition, suggested that eating just two tablespoons of the low-fat, protein-rich dish 30 minutes before bedtime could speed up your metabolism and have a positive effect on your overall health.
For the small study, the US scientists asked 10 active women in their 20s to eat 30g of cottage cheese two hours after their dinner and 30 to 60 minutes before going to bed.
When they woke between 5am and 8am, the amount of energy burned during their sleep was similar to when they were given a casein protein shake to drink before bed.
‘These data suggest the metabolic response from whole-food protein do not differ from the metabolic response of liquid protein,’ explained Associate Professor of Nutrition, Food and Exercise Sciences Michael Ormsbee, from Florida State University.
‘While protein supplements absolutely have their place, it is important to begin pooling data for foods and understanding the role they can play in these situations,’ added Samantha Leyh, a research dietitian who was part of the research.
However, Nutritional Therapist Sonal Shah of Synergy Nutrition, who is also a Nutritionist Resource member, says that making a link between cottage cheese consumption before bedtime and its weight loss benefits is a significant claim to make.
Speaking to Prima.co.uk, she said: ‘Other foods and drinks consumed in the women's diet along with physical activity and metabolic rate variances have to be considered.
‘The sample size of 10 is very small to be extrapolated to the wider population.’
Sonal adds: ‘Furthermore, the women were in their 20s, with their mean age being 23, and led active lifestyles. So their resting metabolic rate would naturally be higher than a woman above 40 who is inactive.’
However, the nutritionist said that cottage cheese can be eaten as part of a healthy, balanced lifestyle with exercise.
Given that 100 grams of cottage cheese (roughly six tablespoons) typically contains 11g of protein and 90 calories, ‘it can help you to get to your goal weight,’ adds Sonal.
The protein balances your appetite and keeps you fuller for longer, so instead of reaching for a high-sugar snack or something with sugar and fat, like ice cream or doughnuts, a few spoonfuls of cottage cheese is a healthier alternative.
Sonal adds that it can be eaten anytime of day and is ideal as a topping on bread, jacket potatoes, in salads, or on its own as a snack with fruit.
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Roshina leads the digital travel content for Hearst UK, covering titles including Country Living, Red, Good Housekeeping and Harper's Bazaar.
When she's not eating her way around Istanbul or hiking the Dolomites' peaks, she loves nothing more than escaping the crowds of London for a country break.
