Field notes · Eating for fat loss
Why you're hungry at 9pm
You are good all day. Then the kids are in bed, the house goes quiet, and you are standing in front of the fridge. This is the most common pattern I see, and it is rarely about willpower.
Dai Manuel · Coach Moose · Vancouver
What is usually going on
You skipped breakfast, had a light lunch, and arrived at the evening under-fed. Or you ate enough calories but very little protein, so nothing kept you full. Or you are short on sleep, which pushes hunger up. Or it is simply the habit of a reward at the end of a long day.
What to change
Eat a proper breakfast and lunch with a real serving of protein each. Make dinner the meal with the most vegetables. If you still want something later, plan it: Greek yogurt, a piece of fruit, a cup of tea. Planned is fine. Grazing from the cupboard is the problem.
And find a different end-of-day ritual. A walk around the block, ten pages of a book, a shower. The kitchen should not be the only place you go to switch off.
Common questions
- Why am I always hungry at night?
- Common reasons are eating too little earlier in the day, too little protein, short sleep and habit. More protein at breakfast and lunch and a planned evening snack usually help.
Sources
- Protein and satiety. Leidy et al., American Journal of Clinical Nutrition, 2015.
- Sleep curtailment and increased hunger. Spiegel et al., Annals of Internal Medicine, 2004.