If you’re one of those typical person who likes to stay up late at night, you probably end up raiding your kitchen and eating whatever you can lay your hands on. Isn’t it? Well, studies have found that the hunger hormone called ‘ghrelin’ is known to increase in response to fasting and recurrent feeding patterns. And this is what makes you so hungry.
Here are some tips to beat the night-time hunger pangs:
1. Breakfast and lunch should be filling. They should include a minimum of 400 food-based calories, inclusive of 25 grams of protein.
2. Have a solid snack between meals with each including at least 7 grams of protein.
3. The first week when you start this routine, it is advisable to have an additional 150-calorie, solid food-based snack that includes at least 10 grams of protein 30 to 60 minutes before your struggles used to begin.
4. It has also been suggested that if the experiment is a partial success — which means if cravings are down but not gone — try adding 50 solid food-based calories to each meal and snack.
While these are diet tips that will help you curb your cravings, here are some psychological tips to beat them:
5. When a craving hits, imagine yourself engaging in a favourite activity. A study has found that replacing a donut in your mind with an image of a favourite activity like dancing, hiking or watching a movie and employing all your senses — the shapes, sounds and colours associated with that activity — may be an effective way to reduce the intensity of a craving.
6. A 2012 study found that smelling jasmine (a non-food odour) reduced chocolate cravings, so this suggests that smelling something that doesn’t remind you of, or is similar to, food may help you reduce cravings, at least for chocolate.
7. According to a research, chewing gum for at least 45 minutes promotes fullness and significantly suppressed hunger, appetite and cravings for snacks.
Many people also have sugar cravings in the middle of the night. By giving into those, you are adding loads of calories at one go. Even a cupcake has around 130 calories. In order to stop these cravings, use these tips: