There are people who want to have a late night snack, even though they eat well all day. And the number of these people is not small. Many people who try to diet or eat a healthier diet face this complaint. One wonders whether this habit is the result of something physiological or psychological. As a result of the researches, as long as blood sugar is not low when examined, this situation is probably psychological and has become a habit.
While eating at night can be harmful to blood sugar control, it can even prevent weight loss. Studies have shown that most of their calories are the result of eating late at night and can prevent weight loss. This article contains information that will help you get rid of the habit of eating late at night.
The Effects of Eating Before Bed
There is one issue on which experts agree to eat late, which is that eating late at night should not be eaten. The risks of late eating include:
Eating before bedtime can disturb sleep patterns: Eating or drinking too much before going to bed can disrupt sleep, causing possible heartburn or going to the toilet. Studies have shown that lack of sleep can adversely affect blood sugar levels and cause hemoglobin A1C to rise. It can also affect the hormones that regulate feelings of insomnia, satiety and hunger. Insufficient sleep has been shown to reduce the satiety hormone leptin and increase the hunger hormone ghrelin. If a person is not getting enough sleep, they may feel more hungry throughout the day and consume extra calories, thus causing weight gain.
Eating late at night can raise blood sugar: Excessive carbohydrates in the evening can cause morning blood sugar to rise. It means straining those who do not start their day with high blood sugar. The American Diabetes Association recommends that fasting blood sugar (in the morning) range between 80-130mg / dL 7 for most people with type 2 diabetes. If waking up with numbers above 130mg / dL, it may be beneficial to reduce carbohydrate intake at dinner and especially before bedtime.
How to Prevent Late Night Eating?
Late night eating habits can trigger many health problems. Therefore, some steps must be taken to prevent this habit. We can list the steps to be taken in this regard as follows:
One of the best ways to avoid eating late at night is to avoid skipping meals. Skipping meals can put you at risk of hypoglycemia (low blood sugar) and increase the desire to overeat later. Aim for three balanced meals a day and a snack in the afternoon. This will help you feel less hungry at night. When you eat less food at night, you will probably feel more hungry during the day. Breakfast is often difficult when the last meal or snack is hours before getting up in the morning. By reducing intake at night, it is possible to wake up hungry and ready for breakfast. Studies have shown that people who eat larger breakfast meals can reduce their weight and HgbA1c levels. Having breakfast on a daily basis should be made into a habit.
Avoiding Trigger Snacks
If there are certain foods that are habitual to take in the evening, they should not be taken. And healthy choices should be made whenever possible. If you need to buy a small amount of snacks, nutritious and satisfying options should be preferred.
Trying to Have a Different New Habit
For example, if you have the habit of snacking while watching TV at night, it may be helpful to avoid watching TV until you break this habit. Choosing as far away from the kitchen as possible is a great way to avoid late eating. And after dinner, you can have a light workout, a walk while listening to music, or ride a bike. In addition, some relaxing techniques can be tried. These include – taking a shower, practicing yoga, reading a magazine, keeping a diary or meeting with a friend.
Keeping the food next to the person increases the risk of eating too much at night. After finishing dinner, it should be removed and the kitchen should be tidy up. Another great way to get away from eating is to take a walk after dinner. Even if your walk is only 15 to 20 minutes long, physical activity helps break eating momentum. It also increases the body’s sense of satiety and thus the urge to eat becomes less strong.
Some people use mint-flavored chewing gum to reduce the desire to eat after dinner. Most people do not like to eat when it has a mint flavor in their mouth. Brushing teeth after dinner provides the same benefit and also maintains dental health. They have to. (Unlike many diet and weight loss supplements).
Making Smart Choices While Watching TV
Many people eat too much at night because they have a mindless snack on TV. Some researchers even believe that action shows are driving us to eat more. Regardless of the show preference, healthy eating habits should be developed in front of television in order to eat less and lose weight. A great way to eat less is to keep your hands active. For this, the laundry can be folded or other simple tasks can be done while watching TV. Or you can learn a craft and engage with it.
Controlling the Number and Portion of Snacks
If all the strategies listed above are tried, but snacking at night cannot be avoided, it is beneficial to limit the intake. For example, restrictions can be made, such as getting a small ice cream once a week. In addition, the following examples of restrictions in snacks can be shown:
• 1 cup low-fat yogurt
• Pudding with 1 cup of low-fat milk
• 1 1/2 cup frozen strawberries
• 3 cups of air popcorn
• 1/2 cup ice cream
• 1 slice of whole grain bread and 1 teaspoon of nut butter (almond, peanut, cashew)
• 1 piece of fresh fruit (the size of a tennis ball), 1 glass of strawberries or 1 glass of melon
For many, the reason for overeating is less busy at night and being close to eating. Everyone loves to relax and enjoy slower activities, and eating is a common source of comfort. If other ways to relax are found, less food is likely to be eaten at night.
If the person has struggled with weight throughout your life, is unable to stick to a plan due to emotional reasons or stressful eating, it may be helpful to see someone who specializes in behavior change. A therapist can help provide the support, encouragement, and education needed to create changes in lifelong habits.