TOP TIPS TO AVOID LATE NIGHT CRAVINGS & WEIGHT GAIN

By PW Nutritionist Aleena Khusro

You've eaten well all day, stayed on track with your diet, but no matter what, right on cue those 9 pm cravings hit and there is nothing worse than going to bed with a rumbling tummy!

But wait just a second whilst you stand staring into your fridge, if your goals are weight loss then it may be best to think again as the American Journal of Clinical Nutrition found that people who eat before bed tend to have higher amounts of body fat.

PW Nutritionist Aleena has explained some ways to help curb the cravings, read more to find out what she suggests!

Eat balanced meals throughout the day

If your meals throughout the day lack balance, you will most likely hit the snack cupboards at some point after dinner.

The easiest way to create a balanced meal is to include a combination of a portion of lean protein, vegetables, complex carbohydrates and healthy fats. This variety of nutrients helps to promote good health, maintains blood sugar levels and keeps you satisfied a lot longer.

Protein is one of the most satiating nutrients, so it is important to incorporate a lean protein source into your meals! On The Slender Plan, you have a protein source included in all meals, as The Slender Porridge, The Slender Blend and Slender Snacks are all protein-packed. We also highly recommend your evening meals to include a lean source of protein such as chicken, turkey, tofu, eggs etc.

On The Slender Plan, you stick to 3 main balanced meals in a day, and a nutritious snack in between lunch and dinner. This helps keep you full and satisfied all day, and keeps the evening cravings at bay.

Remove Temptations

Clear your kitchen cupboards or bedside tables of processed or junk food snacks. This includes all snacks high in simple sugar or saturated and trans-fat. Common culprits include chocolate bars, crips and sugary cereals.

Fill your fridge up with snacks that are fresh and fibre rich, such as fresh fruit, fresh vegetables and greek yoghurt. Stock your cupboards with dried fruit, nuts and seeds and nut butters for healthy snacks.

If you find trouble portion controlling things such as your nut butters from a jar, you can buy smaller packets of these which helps to control your calories.

Make better snack choices

Essentially weight loss or weight gain boils down to the total amount of calories you consume in a day.

Although you should avoid post dinner snacking, if you find yourself experience severe hunger pangs after your meal, reach for a small healthy snack to satisfy you!

Pick a combination of healthy fats, fibre rich foods and slow digesting carbohydrates.

For example, try some sliced banana or apple with a tablespoon of nut butter, or a handful or nuts and a piece of fresh fruit. If you are craving a more savoury snack, try home made popcorn, rice cakes or oat cakes!

Get Plenty of Sleep

Sleep plays an important role on your likelihood of snacking mindlessly when you’re not actually hungry. Late night cravings for sugary or fatty snacks may hit when you have not given your body enough rest, as your body may be on a hunt for a simple and quick source of energy. Research has found that people lacking in sufficient sleep can eat up to 500 extra calories in a day than those who are well rested!

Getting the recommended 7-9 hours of sleep every night and setting a consistent time to sleep can help prevent you from reaching for those deadly late night snacks!

Other simple tips to avoid late night cravings?

● Separate your eating space from your living space
● Brush your teeth after dinner
● Drink hot lemon water or green tea after dinner
● Avoid things you associate with snacking mindlessly, such as plopping on the couch watching Netflix for hours!
● Take a long post-dinner walk

If you have any questions or want advice on how our products could help you get in touch with our qualified nutritionists at advice@proteinworld.com.

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