Late night cravings

Some people eat most of their food late in the evening or during the night even when they aren’t hungry. Eating certain things at night that are high in refined sugars, carbs and unhealthy fats is what affects your body and could lead to unnecessary weight gain. It can make it difficult to fall asleep and feel tired the next day, which can lead to poor food choices as well. Other effects that those items can have on your body is heartburn and acid reflux. Usually after you eat, you feel satisfied and get sleepy and jump right into bed which is what triggers those two things. Sometimes the result of restricted daytime food intake, is what leads to ravenous hunger at night as well. The first thing that you need to do is take a look into your daily food intake to identify why are you having those late night cravings?

Avoiding those cravings

Stick to a meal plan and eat small meals throughout the day that make you feel satisfied and have snacks that satisfy your sweet or salty cravings. That way you don’t get up at night thinking about them.

  • Have a set time to go to bed and make it a routine. You will adapt your body to go to sleep at a certain time and you won’t walk around your kitchen.
  • Have healthy snacks to eat at night but not too many. If you have too many snacks you might feel you have the option to grab those snacks more often than you should.
  • Drink enough water throughout the day.
  • When you get anxiety, keep yourself busy and your mind off those cravings. Read a book, an article, listen to music, anything you like and try to relax instead of thinking about what you have in your kitchen.

Options for those cravings

  • Try to go for something liquid instead of solid. It will be easier on your stomach and usually lower in calories.
  • Herbal teas are always a good option.
  • Protein shake with water or low fat milk.
  • Casein protein shake.
  • Oatmeal with water and a bit of honey as a shake (taste amazing and it will make you satisfied).The key to a good diet plan is to always pay attention to the size of your meals and snacks. Make sure that if you grab anything solid as a snack, you grab a SNACK SIZE and not s full meal because this can make you too full and keep you up all night.

Here are a few things that will serve as great snacks:

  • High fiber cereals with low fat milk
  • Almonds, pistachios and pumpkin seeds. Or mix a bit of all of them as well
  • Berries
  • Bananas
  • Peanut butter with whole grain bread
  • Kale chips
  • Greek yogurt
  • Turkey, which you can mix with a bit of part-skim mozzarella
  • Dark chocolate (70% cacao)
  • Hummus with celery (buy the plain hummus or try to make it yourself at home)