Nutrition & Recipes
The Best Nutrition Tips to Beat Nighttime Cravings
Feb
Nighttime cravings can be challenging to overcome, especially when you’re trying to stick to a healthy diet. However, with the right nutrition tips and strategies, you can manage these cravings and maintain healthy eating habits. Let’s launch into effective ways to curb nighttime cravings and make healthier choices (guilt-free, stress-free, bloat-free)!
Understanding Nighttime Cravings
Before diving into the tips, it’s important to understand why nighttime cravings occur. This isn’t a neat and tidy section of answers. More often than not, there’s a few factors in play that trigger cravings after dinner. C’est la vie. This is the BEST place to start if you’re looking to manage cravings for good.
Several factors can contribute to nighttime cravings, including:
- Hormonal fluctuations: Hormones like cortisol (a stress hormone) and ghrelin (a hunger hormone) can influence appetite and cravings, and their levels tend to fluctuate throughout the day, peaking in the evening.
- Habitual eating patterns: If you’re used to snacking while watching TV or relaxing in the evening, these habits can trigger cravings, even if you’re not truly hungry. Your brain is simply used to eating at this time of night.
- Emotional triggers: Stress, boredom, loneliness, or emotional eating habits can lead to cravings for comfort foods. Comfort foods are often associated with positive emotions and memories which can provide a sense of nostalgia and emotional comfort. Certain foods, such as those high in sugar or carbohydrates, can temporarily increase serotonin levels in the brain, which can have a calming effect and help reduce stress.
Tips to Beat Nighttime Cravings
Now that we have an understanding of the factors behind nighttime cravings, let’s talk effective nutrition tips to help manage them:
1 – Eat a Balanced Dinner
Make sure your last meal of the day is a balanced dinner that includes lean protein, healthy fats, fiber-rich vegetables, and complex carbohydrates. A well-balanced meal will provide satiety and reduce the likelihood of feeling hungry later in the evening.
It also provides essential nutrients that your body needs. Sometimes, cravings can be a sign of nutrient deficiencies. By eating a variety of nutrient-dense foods at dinner, you can help satisfy your body’s nutritional needs, which may reduce cravings.
2 – Hydrate Throughout the Day
Thirst vs. Hunger: Sometimes, thirst can be mistaken for hunger. Drinking enough throughout the day helps you better distinguish between true hunger and the urge to eat caused by dehydration. This can prevent unnecessary snacking or overeating in the evening.
Proper hydration supports overall energy levels throughout the day, too. When you’re adequately hydrated, you’re less likely to experience energy dips that can trigger cravings for sugary or high-calorie foods to boost energy quickly.
3 – Plan Nutritious Snacks
If you know you’re prone to nighttime cravings, plan ahead by having nutritious snacks on hand. When cravings are a challenge for my clients, I help them choose three healthy options that are their “Go To” after dinner snacks. Make a list for yourself! Here are some ideas:
- Popcorn with 1 tbsp dark chocolate (shake in when popcorn is still hot) + 1-2 tbsp cranberries
- Strawberries and kiwi slices with a vanilla-Greek yogurt dip
- Peanut Butter Banana Bars with Chocolate Chips
4 – Practice Mindful Eating
Mindful eating can help reduce nighttime cravings by giving you the time and tools for a more conscious and intentional approach to food consumption. Slowing down to savor your meal, stopping at 80% full and doing regular hunger check-ins are all powerful healthy eating strategies. The goal with mindful eating is to empower you to make the best decisions in the moment, for all the moments to come.
Awareness of Hunger and Fullness: Mindful eating encourages you to pay attention to your body’s hunger and fullness cues. By tuning in to these signals, you can better gauge when you’re truly hungry and when you’ve had enough to eat. This awareness can prevent overeating and reduce the likelihood of nighttime cravings driven by excessive hunger or mindless eating.
Increased Satisfaction: Mindful eating involves slowing down enough to savor and fully experience each bite of food. This can enhance your satisfaction with meals, making you feel more content and less likely to seek out additional snacks or treats later in the evening.
Reduced Emotional Eating: Mindful eating promotes a non-judgmental and compassionate attitude toward food and eating habits. This can help reduce emotional eating, where cravings are driven by emotions rather than physical hunger. By addressing underlying emotional triggers for cravings, you may be less inclined to turn to food for comfort or distraction in the evening.
Enhanced Food Choices: Mindful eating encourages thoughtful food choices based on what your body truly needs and what will nourish you. This can lead to a more balanced diet overall, which can help regulate appetite and reduce cravings.
5 – Choose Protein-Rich Snacks
Protein-rich snacks can help keep you feeling full and satisfied. Consuming a protein-rich snack in the evening can help satisfy hunger and reduce the likelihood of experiencing cravings later in the night.
Here’s how it works:
Protein helps stabilize blood sugar levels, preventing the rapid spikes and crashes that can lead to cravings for sugary or high-carbohydrate foods. It also has a higher thermic effect compared to carbohydrates and fats, meaning your body burns more calories digesting protein. This can contribute to overall metabolic health and potentially reduce the risk of overeating due to a sluggish metabolism.
When choosing protein-rich snacks for nighttime cravings, opt for sources like Greek yogurt, cottage cheese, nuts, seeds, hard-boiled eggs, or protein shakes/smoothies. Combining protein with a small amount of healthy fats or fiber-rich foods can further enhance its satiating effect and help keep cravings at bay.
6 – Avoid Sugary and Processed Foods
Sugary and processed foods can lead to blood sugar spikes and crashes. These fluctuations can lead to cravings for more sugary foods to quickly boost energy levels. The further you step away from sugary, processed foods, the easier it is to manage (and forget about!) cravings.
7 – Find a Distraction
Engage in activities that distract you from cravings, such as going for a walk, reading a book, or doing a hobby you enjoy.
Breaking the Habit Loop: Cravings are often a result of habit loops, where a cue (such as feeling tired or bored in the evening) triggers a craving, leading to a specific routine (like reaching for a snack), and then a reward (satisfaction from eating). By introducing a distraction, you disrupt this loop, preventing the craving from leading to the usual routine of snacking.
Time Delay: Engaging in a distracting activity can create a time delay between the craving and the potential response (eating). This delay can provide enough time for the initial craving to subside or for you to reconsider whether you truly want to eat.
8 – Practice Non-Food-Related Stress-Management Techniques
Stress can contribute to nighttime cravings. Stress triggers the release of cortisol, a hormone that can increase appetite and cravings, especially for high-calorie foods. Cortisol can also promote the storage of fat, particularly in the abdominal area, leading to an increased desire for comforting, calorie-rich foods.
Try these techniques as preventative and restorative measures:
- Deep Breathing: can help reduce stress hormones and promote relaxation, which can reduce the urge to eat due to stress.
- Meditation: Engage in meditation to increase awareness of your thoughts and feelings without judgment.
- Progressive Muscle Relaxation: Progressive muscle relaxation involves tensing and then relaxing different muscle groups in your body. This technique can help relieve physical tension and promote relaxation.
- Yoga: reduces stress and improves flexibility and strength. Yoga combines physical postures, breathing exercises, and meditation, providing a holistic approach to stress management.
- Physical Activity: Regular physical activity, such as walking, jogging, cycling, or dancing, can help reduce stress and improve mood. Exercise releases endorphins, which are natural mood lifters that can reduce the urge to eat due to stress.
- Journaling: Write down your thoughts and feelings in a journal. Journaling can help you process emotions and reduce stress by providing a way to express yourself and gain perspective on your thoughts and behaviors.
- Social Support: Seek support from friends, family, or a support group. Talking to others about your feelings can help reduce stress and provide alternative coping strategies to emotional eating.
- Other Techniques: Explore other relaxation techniques such as listening to calming music, taking a warm bath, or engaging in a hobby you enjoy. These activities can help distract you from cravings and promote relaxation.
9 – Set a Regular Sleep Schedule
Setting a regular sleep schedule can help reduce nighttime cravings by improving your overall sleep quality and regulating your appetite-regulating hormones. Here’s how it works:
Hormonal Regulation: Sleep plays a crucial role in regulating hormones that influence hunger and fullness, such as ghrelin and leptin. When you don’t get enough sleep or have irregular sleep patterns, these hormones can become imbalanced, leading to increased hunger and cravings, especially for high-calorie and high-carbohydrate foods.
Stress Reduction: A regular sleep schedule can help reduce stress levels. Chronic stress can contribute to cravings, so improving your sleep habits can indirectly help manage stress and reduce the likelihood of stress-induced cravings.
Improved Self-Control: When you’re well-rested, you’re more likely to have better self-control and make healthier food choices. Sleep deprivation can impair decision-making and increase impulsivity, making it harder to resist cravings for unhealthy foods.
Energy Balance: Adequate sleep can help maintain a healthy energy balance, as it supports your body’s natural metabolic processes. When you’re well-rested, your body is better equipped to regulate appetite and energy expenditure, reducing the likelihood of excessive cravings.
To establish a regular sleep schedule, try to go to bed and wake up at the same times every day, even on weekends. Create a relaxing bedtime routine to signal to your body that it’s time to wind down. Avoid caffeine, heavy meals, and electronic devices before bedtime, as these can interfere with sleep. Creating a comfortable sleep environment, such as a cool, dark, and quiet room, can also promote better sleep quality.
10 – Seek Support
Facing nighttime cravings often feels isolating and lonely. It’s hard to ask for support with something that feels like such a personal battle. But I’m willing to bet your family and friends are more than willing to support you in this endeavor!
Here’s how:
- Be Honest and Open: Start by explaining to your spouse why you want to beat nighttime cravings and how it’s important to you. Share your struggles with cravings and how they impact your health and well-being.
- Express Your Needs: Clearly communicate what kind of support you need from your spouse. This could include their understanding when you say no to late-night snacks, their encouragement to stick to healthier choices, or their help in keeping tempting foods out of the house.
- Collaborate on Solutions: Work together to come up with strategies to beat nighttime cravings. This could involve planning satisfying and healthy meals together, finding alternative activities to distract from cravings, or creating a bedtime routine that promotes better sleep and reduces the likelihood of cravings.
- Set Boundaries: Discuss boundaries around late-night snacking and how you both can support each other in sticking to them. This might involve agreeing not to keep certain foods in the house or setting specific times after which no more eating occurs.
- Provide Encouragement: Ask your spouse for words of encouragement and support when you’re struggling with cravings. Knowing that your spouse is there to cheer you on can be very motivating.
- Show Appreciation: Acknowledge and appreciate your spouse’s support and efforts to help you beat nighttime cravings. A little gratitude can go a long way in strengthening your partnership in this journey.
Working together as a team can make it easier to overcome nighttime cravings and achieve your health goals.
If nighttime cravings are a persistent issue, consider seeking support from a registered dietitian or a healthcare professional who can provide personalized guidance.
