6 ways to stop snacking after dinner, according to a nutritionist
6 ways to stop snacking after dinner, according to a nutritionist
You’ve filled your plate with healthy meals all day, and now that it’s time to relax, that block of chocolate is calling your name. And while there’s nothing wrong with enjoying your favourite foods, if you’ve taken to mindless bingeing, it could spell bad news for your health. Here, a nutritionist explains what leads to late-night munching – and how to prevent it.
How is it that so many of us can eat healthy during the day and then turn into a snack-eating machine in the evening? That was me. I was a human vacuum after 8pm. I would tell myself the story that I had been busy and productive at work, and now that the dishes were done, I deserved a bag of “fat-free” jelly snakes at 9pm. Sugary or salty snacks called to me – but isn’t it funny that my cravings were never for an avocado or a strawberry? Mindless munching in the evening can happen to everyone. But thankfully, there are some easy ways to prevent it.
1. Stop undereating
Not eating enough food throughout the day can often lead to evening bingeing. Consuming meals that contain quality protein, smart carbs (especially fibre-dense vegetables) and satiating fat will not lead to weight gain. Instead, they will fuel your body, provide you with energy and help to crowd out the desire to snack on processed foods in the evening – which means that you may even lose weight.
2. Follow a meal plan
If you plan your meals, you tend to binge less. If you’re not equipped with nourishing meals on hand and your blood sugar drops, you’re more likely to go for sugary, salty, processed foods because they are easily accessible and will momentarily quell your so-called “hanger”. To eliminate the temptation for junk food, don’t bring it into your home.
3. Go for natural sweeteners
If you know you have a sweet tooth, prepare yourself for sweet cravings. You can do this by stocking your kitchen with naturally sweet teas such as cinnamon or liquorice. Both of these teas assist with blood-sugar regulation. Fruit is also a great way to get a hit of sweetness with a side of fibre, vitamins and minerals.
4. Challenge your cravings
Many people eat for reasons other than hunger. Ask yourself if you are nibbling because you’re bored, tired, stressed or simply exhausted. If you have checked off this list and you’re still hungry, then it’s fine to have a snack. In the evening, chose a snack that is high in protein, low in carbs and has no added sugar, such as a smoothie, a slice of cheese, a handful of almonds, or nut butter on apple slices.
5. Schedule your evenings
Create a realistic evening routine. Write down what is manageable for your work, family or exercise. Set a time for dinner (not after 8pm), then immediately brush your teeth, tidy up your house, have a shower or a bath and then head to bed with a book.
Side-step mindless scrolling that leads to unnecessary eating. Do this consistently, and make sure it’s doable, so that you can cement this as a new habit within weeks.
6. Get educated
Prioritise your wellbeing with evidence-based truths. Mindless snacking at night has been linked to poor digestion issues, such as heartburn and acid reflux. This often leads to poor-quality sleep, which has knock-on effects on your energy, productivity, mood and mental clarity the next day.
Disclaimer: This article contains general information about health issues and is not advice. For health advice, consult your medical practitioner.