Welcome to our first episode of
‘Ask the nutritionist’
Today, registered sports nutritionist Roderick Schembri will be discussing how to avoid late night cravings.
Getting cravings late at night can be due to various different reasons. Accordingly, the ideal way to go about it is to have a food diary. Most of the time, there is always going to be something causing this issue.
It is never a good idea to fire assumptions blindly. However, some of the most common cases I see as a nutritionist are:
1. Not eating enough calories during the day can lead to late night cravings
Do you know how many calories you’re supposed to eat in a day? Use this equation to get an idea of how much you typically need to eat on a day-to-day basis:
Men: (10 x weight in kg) + (6.25 x height in cm) – (4.92 x age) + 5
Women: (10 x weight in kg) + (6.25 x height in cm) – (4.92 x age) – 161
2. Accustomed to binge eating when watching TV, socialising, reading etc.
Do not force yourself out of anything. Try healthier alternatives! Avoid sugary foods and replace them with green vegetables and proteins sources.
3. Stressed after a day of work, overthinking your day and the tasks ahead
Get into an active lifestyle, include a jog or a walk after work. Perhaps join a gym where you can weight train. Use a healthy method to take your mind off work.
Stress has been correlated with increased hunger, cravings and snacking!
4. Not eating well-balanced meals during the day / eating only 3 big meals per day mainly composed of carbohydrate-dense food, or simply not eating enough
Balance your portions, and ideally aim for between 2-3 main meals and 2-3 healthy snacks per day. We’re all living a busy lifestyle, so it’s important to plan your meals ahead and give your body the fuel it needs throughout the day.
Most of the time, people eat out of boredom or because of stress rather than hunger. Before resorting to your late night snack, ask yourself: Am I really hungry? If you are actually hungry, it’s OK to snack. Try to opt for healthier options. Check our Healthy Snack Ideas blog.
If you would like to set up an appointment with Roderick, please follow this link.