Smart Late-Night Snacking
For a variety of reasons, many people are feeling sluggish or lethargic lately. Because of this low energy, we tend to crave foods that we might usually avoid. Evenings tend to be the most difficult time of day to feel in control. Following are some ideas discussed in a recent article from Readers Digest, which discusses the importance of "smart” snacking in the evening.
Post-dinner, we tend to start foraging for a snack. Whether it's early or late in the evening, this is the time that most of us associate with relaxation, and therefore we feel cravings for more comfortable foods. There are many schools of thought out there about night-time snacking – should we be trying to avoid food completely at this time?
"Eating in the evening is one of the most common obstacles for my patients who struggle with weight,” says Dr. Kevin Samson, a family physician in Guelph. "People get most of their excess calories after supper and before bedtime.” Metabolism slows down at night as we're winding down for bed, so eating a lot at this time isn't ideal when we're trying to lose weight. However, the main thing to realize is that if you're MINDFUL of your hunger, and mindful of your food choices, you'll always feel in control. Most of us eat nighttime snacks out of habit, not out of hunger. Here are some tips that might help you keep a handle on evening & nighttime snacks:
Tame cravings. Pining for food can mean your blood sugar is out of whack. Protein distribution throughout the day is a surefire way to help regulate blood sugars. Eat a quality breakfast and lunch packed with protein, good fat and vegetables. Drink plenty of water and avoid white sugar and white flour.
Distract yourself. Often we eat out of boredom, habit or stress. Changing your routine can eliminate perceived hunger and/or cravings. Instead of automatically sitting in front of the TV, do something different that keeps you occupied: for example, read a book, call someone, putter around in your workshop, sew, do something artistic, go for a walk, do 1 minute of sit-ups, etc. By doing something different, even if it's for a few minutes, you will more often than not ease your craving or need to eat.
Get moving. Moderate exercise, such as walking, boosts your mood and makes you less likely to binge at night.
Ban junk. Junk-food like chips, cookies, candy, ice cream and other treats will call to you and find you when they're in your house. The best thing any of us can do is not bring them home.
Keep a food journal. Writing down your foods and keeping track of everything you eat will keep you focused & aware of your choices. It's the best possible way to stay accountable to yourself, and studies show it's the best way to stay in control of eating.
Have a drink. If you're feeling tempted to binge, brushing your teeth or drinking water or herbal tea can calm the urge. Sipping on something warm like tea or broth almost always decreases hunger & cravings.
Snack sensibly. Eating at night isn't a bad thing if you're snacking on healthy food. If you're feeling physically hungry, snack on things like veggies & hummus, nuts, cheese, yogurt, a boiled egg, etc…when you eat protein, you'll be full longer and won't crave unwanted foods. Plan your snack ahead of time – that way, you'll continue to feel in control.
Although evenings might seem like the most difficult time to stay "on track,” it IS possible to stay in control during this time if you plan accordingly and change your routine so that your nightly habits don't trigger cravings. Adequate sleep is another aspect that can make our efforts that much easier. When we're not as exhausted, we won't crave foods that give us quick energy (i.e. carbohydrates) and we can better stick to our food plans.
You CAN do this – believe in your ability to always get back on track, no matter what happens! You can and WILL succeed; day by day, meal by meal, snack by snack, be mindful of your choices. With mindfulness comes control, and with control comes healthy habits and ultimately a healthy lifestyle.
Dr. Doug
Adapted from an article in Readers Digest, April 2011 – "Smart Late-Night Snacking” by: Amy Baskin.