So what should your last meal of the day include? Mapson recommends protein such as meat, fish, eggs, or tofu. “This helps you feel full for longer.” I would also include a small amount of carbohydrates, such as starchy vegetables, potatoes, quinoa, or rice, as studies have shown that they help you sleep better when eaten four hours before bed. “Eat low-energy foods, such as green leafy vegetables and fruits, as fiber helps you feel full longer at night.”
However, he says, if 9 p. your body’s internal hunger signals.”
Check to see if “you’ve eaten enough protein throughout the day,” says Mapson. “If you haven’t fueled yourself properly, then your body will still be crying out for energy at night. Increase your breakfast and lunch meals until you get good levels of healthy fats, at least 50 g of protein, and around 25 to 30 g of fiber per day.”
Healthy meals that whet your appetite include stir fry chicken or shrimp with brown rice, or a piece of fish, baked potato and lots of vegetables. Breakfast can include an omelette with vegetables or meat, or porridge with nuts and seeds, topped with protein-rich yogurt.
It’s important to check whether your hunger is actual physical hunger or just boredom or habitual hunger, says Mapson. “Sometimes we eat because we normally eat at that time, and it’s not a physical need to eat.” But, starving yourself is not good either. Mapson recommends a snack like yogurt with berries or nut butter on toast to keep you going.
A walk after dinner will help you digest your food and encourage your skeletal muscles to absorb glucose. “This helps with cravings and to avoid snacking in front of the TV..”
If you have excess weight to lose, you may also be misreading your body’s internal hunger signals. Give your body a chance to adjust to a longer evening fast. Drink a nightly brew before bed instead of reaching for the cookies. Distraction can also work if you suspect that your pains are not genuine. “Do crafts or get your nails done, anything that keeps your hands busy,” says Mapson.
But most importantly, don’t blame yourself if 5 pm isn’t feasible, says Mapson. “Yes, there are some benefits to eating earlier, but what’s more important is that your eating habits fit in with your lifestyle.”
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