8 Ways to Beat Late-Night Cravings
Dr. Subhasree Ray
Lead - Nutrition & Wellness at Reliance Industries Ltd. | PhD | EMBA | G-20 Policy Brief | Expert Scholarly Publishing | Advocate - Sustainable Health & Wellbeing
Is it common for you to eat at night even when you're not hungry? If yes, you might want to look at your daily meal intake, the composition of those meals, meal timing, and stress to avoid eating unnecessary calories.
Take a look at these eight smart methods for avoiding late-night cravings and excess calorie consumption.
Why are you craving?
To manage late-night cravings, the first step is to understand why you are craving in the first place? Understanding the underlying cause will help you devise a customized plan. There may be a direct connection between nighttime eating and overly restricted food intake during the day. Another factor may be habit or boredom. However, the problem is not straightforward. Some research connects late-night eating with eating disorders such as night-eating syndrome (NES). As defined in a 2011 study, night eating syndrome is characterized by morning anorexia, evening hyperphagia (consuming 25% of one's daily food intake after dinner), and insomnia. As soon as you identify the underlying cause of your craving, you can formulate ways around it to address it.
Find out the triggers
There are many reasons why people reach for food at night. Consider why you ate at night even if you weren't hungry. There are instances where you will find yourself using food to fulfill a need that's not associated with hunger. In fact, research suggests pronounced food cravings are a risk factor for binge eating, which can lead to weight gain and obesity. Additionally, binge eating appears to be triggered by negative moods, although the underlying mechanisms are still unclear. By tracking your eating habits, physical activity patterns, feelings, and mood, you can identify triggers, allowing you to break any negative cycles of behavior.
Say 'no' to diet
Diets that are overly restrictive can increase food cravings. According to some studies, dieters are likely to have more frequent food cravings than people who are not on diets. A review of 8 studies on food deprivation in 2020 found that in 7 of the studies, food deprivation led to increased cravings for foods deemed to be forbidden. Another study conducted in 2012 reported that dieting women experienced significantly more food cravings than those who were not on a diet. Additionally, they had more intense food cravings.
Add protein to your meals
Enjoying foods that promote feelings of fullness is one of the easiest ways to control cravings, feel fuller for longer, and stabilize blood sugar levels. Among macronutrients, protein is the most filling. Numerous studies have shown that consuming optimum protein may help manage food cravings. It is essential to combine protein-rich foods with healthy fats and fiber-rich carbs in order to promote fullness. Chose proteins from both vegetarian and nonveg sources to enjoy the variety.
Manage stress
During times of stress, you're not the only one who thinks or reaches for certain foods. Research has shown that stress can cause cravings and binge eating. In a community-based survey of 619 adults conducted in 2018, chronic stress was found to have a significant impact on the body mass index of participants. There is conflicting evidence in this regard. According to a randomized control trial, the data do not convincingly support the hypothesis that perceived stress leads to increased preference for highly palatable foods or adverse effects on health markers. The authors also mentioned that it is possible that the stressor was too mild to cause obesogenic behaviors.
Keep healthy snacks handy
Eat fewer high-fat, high-sugar, and highly processed foods if you have a tendency to consume them. Fill your kitchen and office desk with healthy, nutrient-dense snacks such as whole fruits, nuts, berries, makhana, corn, plain yogurt, etc. Don't overindulge.
Plan your meals ahead of time
Plan ahead and shop for nutritious meals, including breakfast, snacks, and meals throughout the week. You are less likely to overeat at night if you eat a variety of foods throughout the day based on your hunger and fullness. Food and impulsivity were studied in a 2013 study. Overweight or obese participants with or without binge eating disorders (BED) participated in the study. Researchers found that the mere sight of food can trigger the body's reward and disinhibition responses. Participants with BED experienced this more often.
Seek help
If you think you're suffering from nighttime syndrome or unable to control late-night cravings, seek help from an expert. Cognitive behavior therapy has proven beneficial in treating the syndrome. A 2015 randomized clinical study compared three therapies - interpersonal psychotherapy (IPT), cognitive-behavioral therapy guided self-help (CBTgsh), and behavioral weight loss (BWL) treatment in treating 205 adults with diagnosed binge eating disorder and found that the best outcomes, both short term (rapid response) and long term (remission), resulted from the use of CBT.
Bottomline
A high-calorie intake, obesity, and ill health have been linked to nighttime eating. Consider trying the steps above if eating at night is a problem for you. If they do not work, seek professional help. Do not restrict yourself from eating your favorite treats from time to time, do not keep yourself hungry for too long, and don't follow a restrictive diet that compromises your pleasure of eating. To achieve your health goals, consult a nutritionist.
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