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SKRUEGES
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1/6/14 1:44 A

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I had this problem in the last couple of days too. I only have real food in the house so it's all pretty decent to eat, but I can't stop wanting to eat or make myself stop once I start once it hits 7 or 8 at night. I think it's because it's so cold where I live that I really haven't been able to leave the house and I'm just bored. This information helped though.



ANARIE
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1/5/14 11:28 P



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Another trick is just to go to bed earlier. When you're tired, many things conspire against you. Lack of sleep affects the hormones that control hunger, so you feel hungry even when you don't actually need calories. It also affects your judgement and your ability to control yourself-- you eat donuts when you're tired for the same reason that people wreck their cars or get into arguments when they're tired. The more sleep you get, the easier it is to control what you eat!



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MISTYSTANLEY
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1/5/14 10:45 P

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So proud of myself today!! Although I was under my calories (ate 5 times!!) I did very well. And since the donuts were eaten (apparently my weakness) I have nothing bad to eat! I appreciate all your advice and you all helped me through my guilt, thank you so much! Now I'm going to eat my celery and cream cheese ;)



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SUNSHINE6442
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1/5/14 8:02 A

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Yes, I agree track your foods, especially sodium. Why? Because if you crave sweets, it could be a sign that you consume too much salt. Salt boosts the production of insulin, which is the hormone that tells the body to store fat. The more insulin you have, the more fat is stored and the more weight you gain. There is a lot of salt in bread and cheese and breakfast cereals. I agree to start you day with some protein. A healthy diet should include 2 to 3 servings of lean protein each day.

Always keep "All Whites" egg whites on hand...you can have a full cup scrambled with some green peppers and diced onions for around 125 calories. I like these better than any other kind of egg whites because they are fluffier and the taste is better...and have protein. A slice of rye bread will also help keep you full.

Barley has soluble and insoluble fiber and has more fiber than oatmeal and is good protein, but oatmeal is good protein too! Maybe Barley flakes for breakfast.

Flank steak, eye of round, and top sirloin are extra-lean with less than 4 grams of saturated fat per serving. Just stick with a 3- to 4-ounce portion...protein can keep you full longer and burn more calories during digestion. Pork can be leaner than chicken sometimes ...Look for center cut chop, tenderloin roasts, top loin, rib chops, sirloin steak, or shoulder blade steaks.

Fage 0% Plain yogurts, grains such as quinoa and kasha which are extremely high in protein.
Sweeten the yogurt with berries.
Some good items to keep on hand are.... Kashi 7 whole grain Puffs (organic Section of store $2.89 per box. 70 calories a cup.
Puffed rice or puffed Wheat, Original Shredded Wheat (all are no sodium, no sugar)
Berries of all sorts Blueberries, raspberries, blackberries, strawberries. Add berries to everything even salads as they are low in sugar and high in fiber and have plenty of antioxidants.

Garbanzo Beans (Chick Peas)
Oatmeal, grits, egg whites, fresh eggs
Broccoli, asparagus, cabbage, cabbage slaw, Matchstick carrots, cucumber, celery, tomatoes, red onion, sweet potatoes, Cauliflower, Green and Wax Beans, Water Chestnuts, romaine has vitamins and minerals.

Seeds like sesame seed, pumpkin, sunflower, flax seeds in everything for the protein.
Nuts like Almonds...they are low in saturated fat, cashews, Pistachio's.....They also help create a sense of fullness. 28 pistachios can do the trick, walnuts...Walnuts have omega 3 fatty acids that protect the heart, brazil nuts 1 ounce daily for magnesium. . Sesame seeds contain many valuable nutrients.

Olive Oil, Low sugar peanut butter, mustard, horseradish. Ketchup is loaded with sugar. No BBQ sauce, use steak sauce instead. No mayo, use avocado or low sugar plain yogurt.
Turkey, chicken, fish especially tuna, salmon, trout, sardines & (3 slices of Deli roast beef is almost as low in fat as turkey.)

Avocados deliver almost 20 vitamins, minerals, and phytonutrients. They have healthy fats. Instead of mayo use avocado instead. Have 1/2 of avocado a few times a week
.
Yellow squash is exceptionally low in calories, with approximately 20 calories in a small-sized vegetable and 30 calories in a medium-sized vegetable. Zucchini is a good choice too!

Think minestrone! Soup's especially handy at the beginning of a meal because it slows your eating and curbs your appetite, but make your own to keep the sodium down.

Snacking is actually good for a person and a calorie does not know what time it is...so if your hungry eat...

Foods containing tryptophan make a person sleepy..to get a good nights sleep combined a tryptophan and a carb as a bedtime snack....peanut butter with sesame seeds on apple slices, cottage cheese is high in casein protein it is the perfect food to consume before bed. Maybe focus on the healthy fats and lots of varied vegetables and natural sources of protein. When we eat too many carbs (sugars and flours) and hydrogenated/trans fats we put ourselves into a fat storing mode not a fat burning mode...we do need we need a surprising amount of healthy fats to stay out of the fat storing mode...healthy fats...3s, are found in salmon, flax, avocado, seaweed, dark leafy greens, chia seeds, walnuts, black olives.

Hope this helps you get started.





SLIMMERKIWI
SLIMMERKIWI's Photo SparkPoints: (111,542)
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1/5/14 4:25 A



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I see from your SparkPage that you have just joined us. Because of this, make sure that the changes that you make are gradual. That way you will be far more likely to stay on this journey.

Just change one or two things to start with, and only when your mind/body has gotten used to those changes, add something else to the mix. It might be something as simple as 'reducing the donuts' but adding an extra couple pieces of fruit (sorry, couldn't resist that one :-) It might be reducing soda/juice but increasing water. (no calories in water.) it might be using the stairs instead of a lift.

The same applies to calories. Just drop down gradually because if you drop suddenly you could end up like I did - suffering from nausea, light-headedness and waking in the middle of the night with hunger pains. I had to go back up and drop down in small increments. AND I didn't have to drop many calories in the first place.

Good luck,
Kris

Co-Moderator Dealing with Depression
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I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


 current weight: 151.0 
 
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SLIMMERKIWI
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1/5/14 4:21 A



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There is no reason why you shouldn't eat after 8.

I went to check your nutrition tracker, but if you use it, it needs to be opened so we can give you better feed-back (no pun intended - LOL!)

I would be inclined to think that you had eaten your dinner before 8. I have to have a snack before I go to bed, and have just had one - it just 10:15pm here.

Here are some things that you can check:
* Ensure that you are getting enough lean protein with all of your meals.

* Ensure that you are getting plenty of fruit/veges through the day

* Rather than things like donuts and sweets, if you need carbs, choose healthier wholegrains - perhaps a piece of toast with peanut butter or cottage cheese. Some banana with greek yoghurt is also good. You may like to think about making a smoothie with fruit/greek yoghurt and almond meal or oat bran in it. If you make a good-sized one, it will save time, and it is an easy 'go-to' snack.

* Don't go skipping any meals.

* Start your day with a really healthy, filling breakfast. It is surprising how that can set you up for the rest of the day.

* Make sure that you aren't UNDEReating. A lot of people think that less is more - in fact, often MORE is what is needed. 1200 calories is the lowest an average weight sedentary woman should consume to ensure that she is getting all the nutrients that is needed. If you are over-weight you need more. If you exercise, you need more. If you combine the two, you need even more.

I hope that gives you some ideas on how to move forward..... and perhaps, don't be tempted to buy the bag of donuts when you do your shopping :-)

Kris

Co-Moderator Dealing with Depression
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


 current weight: 151.0 
 
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151


MISTYSTANLEY
SparkPoints: (124)
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Posts: 7
1/5/14 2:01 A

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Today I did relatively well with my eating and then 11p rolled around and I ate an entire bag of donuts. I want sweets SO bad at night. The bad eating is one thing but the time too! What can I do or eat to stop this. I know I shouldn't eat after 8. Ugh!!



 current weight: 178.0 
 
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