Tackling the late-night cravings
When nighttime comes and you are trying to relax from a long day it can be frustrating to end the day by battling cravings. You have enough going on in your life, you don’t need to be consumed by thoughts of food at night!
Fortunately, you can kick that symptom to the curb by making changes to your diet. Late-night cravings are one of the ways your body talks to you. In this case it could be trying to tell you:
You need more sleep.
Sleep deprivation is associated with an increase in appetite and cravings.
You are consuming too much sugar.
We get all the sugar our body needs through whole foods.
There are also a lot of foods that are marketed as healthy but are high in sugar and other additives. Click here to find out what you might be consuming that’s high in sugar.
You have a dysbiosis in your gut.
A dysbiosis in your gut means you have more bad than good gut bacteria. Your gut is home to bacteria that can work in harmony with you, aiding in digestion and overall health in general. When bad gut bacteria dominate, it can spark cravings. This is because the bad gut bacteria thrive off of sugar. When they are hungry they trigger signals to your brain that spur cravings, especially at night.
What to do
Find a diet that is satisfying and fulfilling
- It can take time to find out what kind of healthy foods you like and don’t like. However, this is crucial because the changes you make need to be lifelong changes. This is the only way you will keep the weight off and feel your best.
Focus on whole, nutrient dense foods
- Shopping around the perimeter of the store is a good rule of thumb to make sure what you’re eating is real food.
Find a diet that’s sustainable
- If you’re busy on the weekdays and it forces you to get food fast, then start meal prepping on the weekends and carrying around healthy snacks. Implementing a routine that works well with your lifestyle is key for optimal health and weight.
Nourish your mind, body, and soul
- A healthy diet is not one of deprivation, it is one that nourishes your mind, body, and soul.
Healthy sweet alternatives
- There are lots of recipes for ice cream, cookies, brownies, etc. that use honey and/or maple syrup as sweeteners and nut flours instead of white flour. These desserts actually have some nutritional value and won’t negatively impact your health like mainstream desserts. Just remember that they are still dessert!
- Being dehydrated can make you feel hungry when in reality you are just thirsty.
- Click here to find out how much water you should be drinking daily.
Make small, obtainable weekly goals
- Every week write down a new goal for yourself. Be realistic. For example, if you usually have two cookies during lunch, then for three days out of the week only have one cookie. Making small goals each week sets you up for success and easies the transition into a healthy lifestyle.
Find healthy alternatives for your favorite foods
- There are great healthy recipes for pizza, pasta, etc. that are delicious and won’t leave you feeling like crap after you eat them! Find recipes that have healthy ingredients you enjoy or make one up yourself!
- If you subscribe to my mailing list, by going to my website, you can receive a free healthy swap handout. It features common favorites unhealthy foods and healthy alternatives for them.
Whatever the reason for your late-night cravings you can manage them through a proper diet. Finding the right diet for you will be crucial to kick those cravings and experience lasting results. A healthy diet is one that nourishes you and tastes delicious. You can have both! If you are struggling to find what that looks like for you I highly recommended taking the Foundations of Healthy Eating online course.