From experience I can say that adding a few calories and eating a little before bed is a LOT better option than raiding the fridge blindly in the middle of the night. I had been doing that for a while a year ago. Some suggestions are a handful of nuts, fruit and yogurt, fruit and some kind of cheese, or a bowl of cereal. Just stick with protein so you stay full through the night, carbs aren't good for staying full and I tend to be hungrier after eating them when the next meal comes around. Also try drinking water and fluids too, these help you stay full too.
Fitness Minutes: (4,934)
57 10/8/13 12:14 P
Yeah I eat ~6 x daily between 200-300 calories per meal during my cutting phase (1750 total, which I just started again yesterday). When I'm going for bulk I'm more around 2500 calories and don't have this problem. I hardly eat any fat after around noon, so shuffling some fat in the evening is a great suggestion also.
Fat is far more satiating than carbs, so if you have cut down on carbs and feel ravenous, this is a sign that you haven't replaced them with sufficient amounts of healthy fat..a couple of avocado slices, a tbsp. of Olive Oil for cooking, fatty fish, black olives...they are healthy fats...you can even stuff them with Laughing Cow reduced Fat cream cheese for a snack.
Cereal is a good choice...Cereals are high in sugar and sodium, so maybe try puffed rice or puffed wheat which has no sodium or salt or sugar, multi-grain cheerios (medium sugar intake of 6 grams) or Kashi 7 whole grain puffs (organic section $2.89 per box and eat with skim milk and berries to sweeten.
Have a hard boiled egg...Eggs Are Loaded with Nutrients & lots of vitamins. They are rich in the B vitamin family, and also contribute vitamins A and D. Eggs are also abundant in lutein and zeaxanthin, carotenoids which protect our eyes...these nutrients are in the yolk of the egg. 74 calories.
1/2 cup Cottage Cheese and a handful of Matchstick carrots, flaxseeds around 75 calories
1/2 Avocado with stuffed crabmeat 4 ounces crabmeat with a tad of mayo on a bed of lettuce about 6 carbs
String Cheese 80 calories, 0 g carbohydrates
If you have a hankering for a crunchy snack, skip the chips and air pop some popcorn...add a little Parm or Romano cheese on top...instead of butter or salt...very filling and 3 cups of popcorn are around 100 calories.
Fitness Minutes: (74,443)
3,293 10/8/13 11:41 A
Do you eat a good breakfast? That makes a big difference for me--I'm much less likely to have that "snack attack" feeling late at night if I've had a good breakfast.
I don't do a late-night snack, but I do tend to eat a light, late dinner between 8-9PM.
Fitness Minutes: (4,934)
57 10/8/13 11:37 A
Thanks for the ideas. I will just have to shuffle my mealtimes and possibly swap my last meal for something a little more substantial. Unfortunately more calories is not an option for now.
I'd have to agree with the pp's. Personally, I can't sleep if I'm genuinely hungry. And then too-- anything that "happens all the time" is like a little red flag, that some changes need to be made. The simplest of which would be to rearrange your eating, to allow for a healthy snack before bed. I'll often eat an apple with some almonds, or some peanut butter spread on whole-grain crackers, then immediately brush my teeth and get in bed.
I'll add that I've been involved in weight loss communities for quite a few years now, and everyone I know who has lost significant amounts of weight and kept it off has a late-night snack. One woman, who lost over a hundred pounds and has kept it off for at least 4 years now, actually had her bedtime snack IN bed!
It could be coincidence. I might just know people who are this way for some reason. But I really suspect that there's something to it.
If you are truly hungry and not simply bored or tired, have a snack. And if it's a consistent issue, rearrange your eating schedule. You will actually have better sleep if you are not hungry, and that is important as well.
My weakness is ice cream, so I'll make a Greek yogurt smoothie with lots of ice, a bit of fruit and perhaps some protein powder. Satisfying and the protein gets put to good use overnight and keeps me full until morning.
Fitness Minutes: (29,419)
850 10/7/13 10:43 P
I agree with the others. Why go to bed hungry? Make sure you have some room left in your calorie range to have a healthy snack before bed.
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