Eat enough nutrients throughout the day
Skipping breakfast or lunch is one of the most common reasons why you are prone to intense cravings at night. When the body is starved for hours, the brain will send a signal to quickly replenish energy at the end of the day.
Consuming most of the calories at the beginning of the day - especially a full breakfast - will help you control hunger and limit late-night snacking cravings.
Prioritize supplementing protein and fiber in each meal
Not only the amount of food, but the nutritional quality of the meal is also decisive. Balanced meals, rich in fiber and protein, slow down the digestion process, maintain stable blood sugar levels and create a feeling of fullness for a long time.
According to recommendations, each person should consume 25-38 grams of fiber per day depending on their physical condition. This amount of fiber not only prolongs fullness but also nourishes a healthy gut microbiome - a factor closely related to regulating mood and eating habits.
Focus on sleeping 7 - 9 hours each night
Lack of sleep or poor sleep quality are the causes of disorders in the hormones that regulate hunger (ghrelin) and satiety (leptin). When the body is tired from staying up late, the amount of hunger hormones will spike, making it very difficult for you to resist sugary and fatty snacks.
Maintaining a full sleep of 7 - 9 hours each night will help restore hormonal balance and eliminate virtual cravings.
Replace eating with other relaxing activities
If after a few minutes of listening to your body, you realize that cravings are not caused by a burning hunger but originate from emptiness or stress, shifting your attention will help cut off the reflex to go to the refrigerator.
A light walk around the house, calling and chatting with friends, writing a diary, or simply stepping into another room to change the space are all effective ways to relieve mental pressure without resorting to food.
