Cottage cheese is the perfect night time snack.

Eating cottage cheese before bed can help shed the kilos and improve wellbeing, according to research.

The low-calorie snack boosts the metabolism, muscle and overall health – even while you are asleep, say scientists.

Many believe a late-night snack increases the risk of obesity, but that isn't the case with protein-rich foods such as cottage cheese, said nutritionist Professor Michael Ormsbee of Florida State University.

What the study found

The team found that having two tablespoons of the cottage cheese before turning in was actually good for wellbeing. 

The study, published in the British Journal of Nutrition, is one of the first to test whole foods instead of supplements.

Cottage cheese is high in protein.
Ten active young women were given an ounce (28 grams) of cottage cheese before bed. 

In the morning, their resting energy expenditure levels were the same as if they had been given a health shake.

Cottage cheese is abundant in a protein called casein, which releases slowly into the body. 

This ensures a steady supply of amino acids through the night. These help build muscle and regulate immune function.

Dr. Ormsbee said the study suggests “whole foods work just as well as protein supplementation, and gives people options for pre-sleep nutrition beyond powders and shaker bottles”