5 snacks that burn calories whilst you sleep

Hello from the Atlantic, still here,

It’s been a week of long walks, no lifting, plenty of seafood and a ton of work from my home library.

Traveling is the best occasion to lean out. When someone tells me they go off track during a holiday, I honestly feel bad, because with the right strategy, it is the easiest time to shed unwanted fat. Let me give you a hint below:

Just by existing, your body is going to burn anywhere between 1,000-1,500 calories. If you eat the right foods, digesting these foods is going to add another 300-500. Crazy, I know.

_{According to studies, protein has the highest thermic effect, making it more energy-intensive to process compared to carbohydrates and fats. (The thermic effect of macronutrients is: Protein: 20-30% of calories consumed, Carbohydrates: 5-10% of calories consumed, and Fats: 0-3% of calories consumed)}

The Strategy: Leverage passive calorie burning

Your basal metabolic rate (BMR) represents the calories your body burns just to stay alive and keep your organs functioning, even during sleep. Based on your body weight and muscle mass ratio, an 80 kg person can burn between 350-500 calories during 8 hours of sleep.

This is known as passive calorie burning. Similarly, your body burns calories while digesting foods, especially protein. Imagine consuming foods that burn more calories and pairing that with a good night's sleep.

The Tactic: Consumption of foods with high thermic effect

3 reasons why slow release protein before bed is a game changer:

1. Extended amino acid supply: Provides a steady release of amino acids over several hours, preventing muscle breakdown.

2. Muscle protein synthesis: Supports repair and growth processes during sleep.

3. Reduced muscle breakdown: Maintains a positive protein balance, reducing muscle breakdown during the overnight fasting period.

The Habit: Evening foods that burn calories

1. Cottage Cheese: Rich in casein protein, slows digestion and maintains an elevated metabolic rate, aiding in calorie burning. The slow-release amino acids support continuous muscle recovery.
   

2. Greek Yogurt: It provides amino acids essential for muscle repair and recovery, and it also contains probiotics that are beneficial for gut health.
   

3. Turkey Slices: Its high protein content boosts the thermic effect, increasing energy expenditure. Tryptophan in turkey promotes better sleep quality, enhancing metabolic function and muscle recovery.
   

4. Hard-Boiled Eggs: Its complete proteins induce a significant thermic effect. Eating a boiled egg for dinner will help you have better sleep quality, as they are one of the best animal sources of melatonin.
   

5. Protein Shake (Casein) Casein protein elevates metabolism throughout the night. The slow-digesting protein ensures a steady supply of amino acids for muscle recovery.

Executive of the week, Manesh, CEO

That's it for today.

Until next time,

Become an asset, not a liability, to those around you.

Ps. When you are ready, there are 2 ways I can help:

1. My 2-minute science-based quiz that will give you clear guidance on the dos and don'ts for your body type, including what workout split to follow and which food groups to avoid Access it here for free

2. Are you an executive who wants to increase energy, decrease pain and take back control of your health? Click this link to apply to work 1-1 with me