Jornal de CrysIrle, 14 dez 22

have you tried low calorie high bulk foods to fill you up? cucumbers, baby carrot, pasta zero shiritake noodles, air pop pop corn (not the bagged stuff) mushrooms, zucchini. spinach. also depending on. your protein Intake ypi may want to up that as protein is more satiating and your body has to work harder to break it down. drinking water while yoir hungry and waiting 10 minutes is another thing to try sometimes your. ody thinks itshungry but it's actually thirsty  

OTB- I’m going shopping today to try and find more low cal snack options. I admit- I can’t seem to get my protein intake up. I range around 80g if I’m lucky. Struggling to find a balance of low calories but enough nutrients. My belly protests at the lack of food 😂 even if I stuff myself at dinner to satiated, an hour later it’s like I havent eaten all day 😳 

As an intermittent faster, the cravings eventually go away. Sometimes it takes several weeks. I never eat outside of my window and my brain now knows this and stops trying to tempt me. 

Stay busy instead of winding down. For me, winding down is relaxing and snaxing. Find a busier way to wind down, break the current associations you have with night snacking. If you snack and read, watch a program while you stretch. If you snack and watch TV, read a book in a hot bath. Something like that to change the habit. 

schedule in your snacks, make them a part of your food allowance. Also, after your are done with your snacks keep your hands busy, try painting your nails etc. its hard to eat pop corn with your wet nails. lol Also, I have trained myself to not eat in my bed room. When I go into my bedroom at night I now don't think about snacks. Good luck and hang in there you, you can train that snack monster!  

If you eat a hearty breakfast, then you don’t feel like eating in the evening. Try to start with a good breakfast and continue for at least a month to get back on track. I'm sure you'll stop eating at night) 

One thing I do is strive for my macro's and I always hit my 120 grams of protein a day. So I always save a little for a sweet snack at night. I will take a flavored protein whey and mix it with water to make a pudding consistency. Then I put in the refrigerator for about 10-15 minutes and then top with fat free Reddi Whip. That is usually around 100 calories but I get 15-20 grams protein and not much for carbs or fat.  

Hi Crysirle! I hope I can help. Intermittent fasting has really helped me with my appetite. I fast for 16 hours and eat for 8 hours. Basically, I only eat from 12:30-8:30 everyday. Also, yogurt and fiber seem to really help with my appetite. 

I have trained my body to drink water everytime I want to snack at night. I hope that helps.  

I trained myself, that they're aren't any good snacks in my house, if you can do that. When I want sweets, I have fruit. Also I'll have a hand full of nuts for snacks at night, cashews usually are my go too. 

sounds dumb but getting to bed sooner helps. having dinner at, say, 7 and then staying up another 4+ hours means you’ll be ready for another meal before you fall asleep. also, having light meals early in the day might just not work well for you — it certainly doesn’t for me. I also just can’t have cookies and the like around :/ 

Are you really hungry in those situtations or is it rather something like cravings? 

Do not buy those snacks or have them in your house. Eliminate them. Lots of protein and fiber can help you feel more full. 

Chocolate whey smoothie - 1/2 scoop chocolate whey and blender full of ice with just enough water to blend. The protein will slam the carb crave, ice will fill you and literally chill your stomach. Then do as said above turn into bed earlier and DON’T watch TV/computer as ads are skillfully developed to spur your deep brain to need more more more. Also cooling off your body temp triggers falling asleep. Maybe have fun with this too by drawing yourself slayering the snack monster and becoming the SnackMaster 🦾🦿🫵 

Up your protein and fiber. Ex. 6 oz meat instead of four, 4 oz broccoli with low fat cream cheese. Add 14-28g of any nut. The fat will also keep you fuller longer. Fat and protein take the LONGEST to digest. Make healthier sweet snack using 0 sugar yogurt maybe. Don’t have snacks at the house you can’t resist. I not only track what I eat but WHEN. I allow 3-4 hours in between eating to allow my insulin to go back down. You might need more water. Being dehydrated also makes you feel hungry. 

I like to eat half my dinner at dinner, then the other half when I'm hungry again! 

Maybe you are going too low on calories deficit if you are starving. if you eat enough protein and fiber you won’t be very hungry. Slightly increase calories intake but still be in deficit , move more and include favorite snacks to menu. For me personally replacing my snacks with some low cal bullshit doesn’t help :) 

@CrysIrle: I'm asking bc. it makes a difference on how to approach the question, I think. @olga_goncharuk: Calorie deficit can be really high without being hungry. Througout my diet I seldomly ate more than 1000 cals a day and I was never hungry. But I also always spent attention to the topic and took countermeasures so that I never get into such a situation. 

If possible, get rid of the high calorie/unhealthy snacks and keep some fruit and vegetable snacks on hand. My go to at night for snacks are blueberries, grapes, strawberries and cauliflower or broccoli with just a touch of ranch. 

Looks like popcorn is not so bad if you can lighten up the butter. Try to think of some lighter snacks that you like is my advice. You gotta enjoy your choices. Check the nutrition info before you buy or make them. Good luck ☘️