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She explains that it’s also easier to overeat at night than it is during the day. “The satiety hormone leptin tends to decrease at night, so our natural satiety cues may not be as sharp late in the evening, making us more likely to overeat,” she says.
If you’re a late-night snacker, Suzanne Fisher, MS, RD, LDN, a registered dietitian and the founder of Women's Cycling Nutrition, says it can be helpful to think about the reason for your snacking. Are you hungry? Bored? Is it just a habit you do without thinking about it?
Fisher adds that undereating during the day is a common cause of late-night cravings. “Regularly skipping meals or restricting calories signals to your brain that your body is running low on energy. In response, it ramps up reminders to eat, often showing up as intense food cravings, or what's known as food noise. Over time, this can disrupt the balance of hunger and fullness hormones, making it harder to recognize true hunger and increasing the urgency to eat,” she says. With this in mind, eating balanced, satiating meals during the day can lead to less cravings at night.
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3 Late-Night Snacks That Support Metabolism, According to Registered Dietitians
2. String cheese, hummus and sliced veggies
If you’re going to have a late-night snack, another one that Dyckman recommends is string cheese, hummus and sliced vegetables. String cheese and hummus are both good sources of satiating protein and this is another meal that won’t cause a spike in blood sugar. Fisher also recommends going for a high-protein snack. “Protein has the highest thermic effect of food, meaning your body uses more energy to digest and process it compared to fats or carbohydrates. This results in a temporary increase in your metabolic rate for a few hours after eating,” she says.
3. Greek yogurt with nuts
Fisher reiterates that if you’re hungry at night, it isn’t bad to have a snack; hunger is a sign that you should eat something! Having balanced meals that fill you up during the day can lead to less late-night snacking. And when you do want to have something after dinner, a snack high in protein is your best bet.
Related: 5 Foods To Buy Every Week To Lower Your Hypertension Risk, According to Cardiologists
Sources:
Rachel Dyckman, RDN, registered dietitian nutritionistSuzanne Fisher, MS, RD, LDN, registered dietitian and the founder of Women's Cycling Nutrition Read More Details
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