The truth is that most people are on the diet after eating. Even those who have a strong will can sometimes be hungry or hungry during low-calorie diets. Most often the problem appears in the evening. We manage to eat healthy all day, do not snack. Hunger appears in the evening when we can finally relax after a whole day. This can lead to evening overeating, and this is a quick way to the lack of effects of the diet.
Does anyone who wants to lose weight and is on a caloric deficit diet have to experience hunger? To some extent, yes. However, there are ways to minimize the evening’s desire to eat everything that happens within our sight.
Probably during the reduction diet, the feeling of hunger appears not only in the evening, but also during the day. However, evening hunger and the urge to snack may turn out to be particularly dangerous for us.
Usually in the morning we have a higher level of cortisol, and in the evening its level is already low. High level of stress hormones in the morning and during the day makes us feel less hungry.
Most of us are busy working and studying during the day. Even if we’re getting hungry, we’re not running into a restaurant or ordering a pizza. We simply do not have time for that and we can not afford it.
In the morning and during the day, we often reach for drinks containing caffeine, mainly for coffee. Drinks of this type have this to inhibit hunger. During the day you do not feel hungry. In the late afternoon, however, you do not drink coffee anymore so that you do not get too excited before going to sleep.
In the evening, when you are at home, the entire contents of the fridge are at your disposal. The level of stress hormones decreases. Caffeine no longer inhibits the feeling of hunger. What’s more, we often spend the evenings watching a movie or a series or meeting friends. Such situations are conducive to eating extra calories.
In addition, it is worth mentioning that with a feeling of hunger it can be tolerated for some time during the day. You can drink and find a job. However, it is hard to fall asleep while being hungry.
How can this evening snack come to an end?
Consuming a large amount of extra calories a few times a week can completely destroy the effects of our reduction diet. Even one such episode of the week can affect the slowdown in weight loss and body fat.
Even the best diet will not work if we do not follow it consistently.
The most dangerous, however, is that such dietary slips affect our psyche. Even if the evening snacking does not slow down the effects you achieve in the reduction, it works very demotivatingly. Being tempted gives the impression of lack of control over the diet and your whims. Often such blunders and such thinking make it hard to come back again to stick to the assumptions of the diet. And so the occasional snacking ends with an everyday evening assault on the fridge.
The good news, however, is that the introduction of appropriate treatments to our diet can help us overcome the evening hunger and the urge to snack.
How to avoid evening hunger pangs?
- Eat more protein
Of all macronutrients, the protein is the most filling. This does not mean, however, that we should eat as much protein as possible. We also need an adequate amount of fats and carbohydrates in the diet. To eat more satiety, eat about 1.5-2.5g of protein per kilogram of body weight.
- Eat more vegetables and fruits
Vegetables and fruits are low calorie, rich in fiber, vitamins, minerals and are extremely filling. If you eat enough of them in every meal you will surely get up from the table full.
- Eat larger meals in the evening
If you’re hungry in the evening, plan the size of your meals accordingly. Smaller portions eat in the morning and during the day, leave a large meal for the evening. Remember to agree the total amount of calories taken during the day.
- Higher frequency of meals in the second part of the day
If you do not feel hungry in the first part of the day, you can not only eat smaller meals, but you can also extend the intervals between meals during this time. In order to not only eat larger meals in the second part of the day, but also to separate them with a smaller time interval.
- Eat tasty, but not too tasty
Eating delicious dishes means that we want to eat more. Eating slightly less tasty dishes does not drive our appetite so much. As a result, we are less likely to overeat. So watch out for additives in the form of tasty sauces, sweeteners, etc.
- Give up cocktails
The cocktails are comfortable and tasty. You can pack a lot of vegetables and take them with you. Half-liquid meals, however, are eaten and digested much faster. They get shorter in the stomach and we get hungry again sooner.
The mere fact of biting, eating and chewing affects the prolongation of the time of consumption and higher satiety after a meal. If you decide on a cocktail, let it be high protein.
In summary, evening snacking is a common problem especially when using calorie deficient diets. This may lead to the lack of any effects of the diet. To minimize the risk of eating extra calories in the evening, apply the rules listed above. They will help you to maintain the diet, so that you achieve the intended goal.