How to deal with late night cravings and lose weight
I am trying to lose weight and trying strictly to follow my healthy eating plan, but I get hungry in the middle of the night. In most days when I am busy working late nights. I know mid-night snacking is a bad habit – so what I need to know is, what the least harmful foods I can eat or drink close to bed an hour or two are?
- Dealing with late night cravings is a difficult thing for many, and many cannot resist it. To deal with irresectable late night cravings, it is important to limit yourself to 200 to 300 calories, said Isabel Maples, a spokeswoman for the Academy of Nutrition and Dietetics.
She recommends eating nutrient-rich items, like fruits and vegetables, whole grains or nuts, low-fat dairy foods to make sure you keep your calorie count in check. She adds, snacking contributes to weight gain, especially if it is not healthy.
Many studies found that approximately one-quarter of the calories, an average person eats come from snacking.
The foods you can eat before sleeping:
To beat the hunger pang of night, nutrients recommends eating a banana, apple, strawberry or any other fresh fruit with plain yogurt, or cottage cheese or oatmeal or to have some high fiber cereals with skimmed milk.
There are many suggestions that can work in such situations, such as sticks of raw vegetables, a handful of nuts, or a couple of whole grain crackers or celery sticks with a small piece of cheese, or peanut or almond butter. However, always measure the quantity of nuts and peanut butter do not eat them straight out of the food container.
In case you are craving for something salty and crunchy, a bag full of air-popped popcorn is the best option.Ms. Maples adds protein with carbohydrates produces feelings of fullness even if it’s just small snack.
Why people feel hungry during nights?
There are different reasons for getting hungry at night, including:
People eat less:
It is a significant reason for waking up hungry or late night cravings, to lose weight people eat less throughout the day, and then by the time they get home and relaxed the only thing they think is to eat something.
According to a Senior Scientist and professor at the U.S.D.A, Susan B. people build up a huge reservoir of starving when they are trying to lose weight, and in the result, they indulge in bedtime snacking – which can cause weight gain.
People are thirsty:
To lose water weight or sometimes just to try to be right in their weight loss diet, people forget to drink water. They are advised to ask first, “Are you hungry?”. People often mistake thirst with hunger thus snack a lot. To avoid binge eating, try drinking water (green smoothies and fiber rich juices) throughout the day.
People with some serious late night cravings are often advised to have more water at dinner time. They are often advised to have a glass of plain water close to their bed so that they can reach it as soon as they get hungry.
People sleep less:
Sleep deprivation leads to anxiety, stress and late night food cravings. It is advised to have 7-8-hour complete sleep to avoid late night cravings and reach your weight loss goals.
Everything we drink or eat contributes a significant number of calories in us. And late night hunger pangs often lead to calorie rich donuts or melted cheeseburgers as most of us put themselves on starvation in the name of dieting and weight loss. So, it is advised to reach for healthy lifestyle changes that include, healthy eating, exercise and good sleep during night time.