Contrary to what you might think, the night is a very active period for the body.
Pendant le sommeil, le système digestif continue de travailler ! Le foie se consacre à l’élimination des toxines, les muscles se régénèrent, et les hormones impliquées dans le métabolisme des graisses sont sécrétées.
For these functions to run optimally, the body needs good hydration. But also a calm, soothing environment for restorative sleep.
Certaines boissons riches en micronutriments et à base de plantes spécifiques permettent d’améliorer la satiété. De soutenir le drainage naturel de l’organisme, de stimuler le métabolisme et d’améliorer la digestion.
As a dietitian, I’ve selected 5 slimming drinks to favor in the evening to support the body’s natural mechanisms and your dietary balance.
📚 Lire aussi | Un diététicien a comparé les programmes minceur les plus vendus
1. A green smoothie to help you feel fuller
To help balance your evening meal, preparing a green smoothie or a vegetable-based green smoothie is an excellent option.
Taken one hour before dinner, a green vegetable juice can calm cravings, help prevent overeating at the table, and stabilize blood sugar.
It also aids digestion. By stimulating the production of bile in the liver and digestive enzymes, thanks to the chlorophyll and antioxidants found in raw plant foods.
I recommend a simple mix of plant ingredients to drink 30 minutes to 1 hour before dinner, for example:
- 1 handful of baby spinach leaves
- 1/2 lemon
- 1/2 avocado
- 1 small piece of ginger
- 1 teaspoon of soaked chia seeds
Finally, drink it chilled if possible. However, I recommend avoiding very cold temperatures so as not to disrupt digestion.
2. Milk kefir, a natural probiotic
Le kéfir est une boisson fermentée riche en protéines, notamment en caséine et en lactosérum. Cette étude a démontré que la consommation de 40 g de caséine avant le coucher améliore la récupération musculaire chez les sportifs et prolonge la sensation de satiété.
Its essential amino acids, including tryptophan, also support proper melatonin synthesis, the sleep hormone. It helps properly synchronize our biological clock.
In addition to its protein content, kefir contains beneficial bacteria that support gut health and may have a positive influence on weight control.
Derived from a symbiotic culture of bacteria, it is generally beneficial even for people who are lactose intolerant. However, I advise people with allergies to opt instead for plant-based beverages.
Another benefit: its potassium content helps balance sodium, thereby limiting water retention and reducing bloating.
To enjoy its benefits without weighing down digestion, I recommend consuming plain kefir or kefir with a pinch of cinnamon, in small amounts, in the evening after dinner: about 150 ml.
📚 Lire aussi | 15 probiotiques passés à la loupe par un médecin
3. Fenugreek infusion to regulate appetite and blood sugar
Le fénugrec, Trigonella foenum-graecum, est une plante utilisée depuis l’Antiquité pour ses vertus métaboliques.
Its seeds, rich in mucilages, saponins, and alkaloids, have a natural hypoglycemic effect.
This means that they help stabilize blood sugar and limit nighttime cravings related to blood sugar fluctuations.
Le fénugrec agit également en modérerant l’appétit, en modulant certains neurotransmetteurs comme la dopamine.
As an infusion, it helps curb late-night hunger, an effect particularly useful during periods of dietary rebalancing.
My tip: consume it 30 to 60 minutes before bedtime, preparing it as a decoction with one teaspoon of fennel seeds in 250 ml of water.
Laissez mijoter pendant 5 à 10 minutes. Et si besoin, pour adoucir son goût relativement amer, ajoutez quelques feuilles de menthe.
4. A hibiscus infusion to gently support drainage
Known as \”bissap\” in West Africa, hibiscus is a flower rich in polyphenols, powerful antioxidants.
Its mild diuretic action, without potassium loss, is equally beneficial for blood circulation.
It is an ideal evening beverage to support a process of nighttime detoxification without disrupting sleep.
Another reason I recommend it is that it also helps maintain the body’s acid-base balance, often disrupted by an overly rich diet.
My advice: let 1 tablespoon of dried flowers steep in 300 ml of hot water for 10 minutes. Its tangy flavor can be paired with a little orange or lemon zest.
5. The traditional chamomile-verbena
This herbal tea is not called “sleep tea” by chance. It has been used for centuries to promote falling asleep, thanks to compounds like apigenin and bisabolol that act as mild natural sedatives.
Aujourd’hui, la tisane de camomille est également utilisée pour soulager les spasmes musculaires, apaiser les douleurs abdominales et le syndrome de l’intestin irritable, les indigestions et les ballonnements.
Finally, as a plant rich in antioxidants, chamomile contributes to the regulation of lipid metabolism, thereby promoting fat burning.
My advice: steep 1 to 2 teaspoons of dried chamomile flowers in 200 ml of simmering water, cover and let rest for 10 minutes. Consume it 30 to 60 minutes before bedtime, without added sugar.
No single beverage by itself causes weight loss or can be presented as a miracle solution. However, some, when consumed at the right time, can help the body function better.
I invite you to choose the right digestive beverages, satiating or relaxing, that suit you in terms of flavor and benefits: a single cup of the right brew can become a precious ritual in service of your well-being.
Sources and scientific studies
Liu, R.H, Health-promoting components of fruits and vegetables in the diet, Adv Nutrition, 2013
Res PT, Groen B, Pennings B, et al. Protein ingestion before sleep improves postexercise overnight recovery, Medicine and Science in Sports and Exercise, 2012
Neelakantan, N., et al., Effect of fenugreek on glycemia: a meta-analysis of clinical trials, Journal of Ethnopharmacology, 2014
Herrera-Arellano A., Miranda-Sánchez J., Avila-Castro P., et al., Clinical effects produced by a standardized herbal medicinal product of Hibiscus sabdariffa on patients with hypertension, Phytomedicine, 2007
McKay DL, Blumberg JB., A review of the bioactivity and potential health benefits of chamomile tea (Matricaria recutita L.), Phytotherapy Research, 2006
