Night Time Cravings
It's all too common for many of us to "want something" in the evening, despite having had a good dinner and knowing that we're not necessarily physically hungry. We tend to crave comforting foods, especially in the colder, darker months. Some of us have attachments to ice cream, or toast and butter. For others, there's always room for a cookie, popcorn, a bowl of cereal, or whatever sounds comforting. Yet, consuming these foods before bedtime can most definitely add unnecessary pounds, disrupt our sleep, and set us up for fluctuating blood sugar levels first thing in the morning.
Why? Because the consumption of high-carb foods without healthy fats and protein causes the pancreas to produce more insulin to get those extra sugars out of the blood stream and into the cells for use or storage. Any excess gets stored as fat. Let's take a look at what might be motivating us to crave food when we're not physically hungry. We all eat for a variety of reasons. Sometimes we are physically hungry, sometimes it's about social connection, and quite often it's about the reason I'd like to explore a bit: to meet our emotional needs. I truly believe that we human beings need and long to feel connected, more than anything else. Connection is another way to feel whole, alive, and worthy. Eating comforting foods works while we're experiencing the simple pleasure of taste, texture, and touch. It's the aftermath that doesn't work: indigestion, restless sleep, tighter clothing, increased weight, self-critical thoughts...etc.
Here's some things to try when you find yourself with night time cravings:
First, as the craving comes on (and before acting on it), check in with yourself using the Hunger-Fullness Scale. Try to figure out if you are actually physically hungry. If you discover that you are below a 4.5 on the Hunger-Fullness Scale, eat a protein snack such as a hard boiled egg, some leftover turkey or salmon, or even 10 -12 almonds, walnuts or pecans. If you determine that your desire to have something is not about physical hunger, yet you're still wanting something, you can try a variety of tactics:
Avoid the trigger: see Handling the Holidays.
Put your self to bed.
Negotiate. Tell yourself you'll take a soothing bath before eating, listen to your favorite music, or take a stretch break. Pick a happy distraction, and see if you still want something later. It's always helpful to postpone the urge for food. Most of the time, the urge to eat will go away.
If you do decide to eat, choose carefully. Here are a few satisfying suggestions:
Have a nice cup of herbal tea or hot lemon water.
Try the Good for you cocoa recipe.
Eat 1 frozen medjol date with 5 nuts of your choice.
Take a piece of Healthy Fudge out of the freezer to enjoy.
Place snacks into tiny bowls so it feels and looks more satisfying.
If you begin noticing that there is a pattern of emotional eating or night-time craving, here are some tips that will help make it easier:
Eat a balanced diet during the day. You are less likely to be craving at night if you don't deprive yourself during the day.
Drink lots of water. Many times we are actually thirsty and mistake it for hunger. Most of us are somewhat dehydrated, and what we really need is more water. Rule of thumb: when in doubt, drink water!
If you know you simply can't control yourself around certain foods (ice cream, cereal, etc.) then remove those foods from your home. Clean out the cupboards, and recognize it as a positive action. Removing the temptation is a statement that you are supporting yourself in reaching your goals.
Write down everything that you eat. Research strongly indicates that keeping food records is the #1 predictor for successful weight loss.
Plan ahead to create evenings that involve something that gives you pleasure - a hobby, good book, etc. Happy distractions are a great way to move away from night time cravings.