Biorhythms and bioclock for each person have an individual setting, many quietly have dinner at six in the evening, go about their business, go to bed in a good mood and have a hearty breakfast in the morning with pleasure. But some individuals, and their considerable number, spend the whole evening “hanging out” at the open refrigerator or cupboard with supplies, and in the morning they cannot even look at the food.
Causes of night DOGOR
In fact, this is not promiscuity and not a lack of willpower or laziness, this is how a malfunction in the hormonal system manifests itself. Usually, in the evening and at night, the level of the sleep hormone rises in the human body (melatonin) and satiety hormone (leptin), and for lovers of nighttime meals, their level tends to go down.
The second common cause of nighttime cravings is stress, especially chronic stress caused by constant fatigue at work and nervousness in transport.
Methods to Deal with the Habit of Eating at Night
Stress does not go away on its own, it needs to be treated with long walks, switching to various activities, physical activity and antidepressants that the doctor should select. In our article, “How to Stop Stressing Stress,” we have already brought up the topic of eliminating stress without binding.
How to reduce food cravings at night
The problem with hormones can be leveled by a special diet, the basic principles of which were formulated by the American psychologist Albert Stankard. In principle, Dr. Stankard did not come up with anything new to reduce the craving for food in the evening, the body should get enough during the day.
- Frequent and fractional meals. You need to eat in small portions every few hours, depending on the daily lifestyle, that is, after 2-3 hours.
- Breakfast is the most plentiful and high-calorie meal. The protein variant is the most preferred; cottage cheese, dried fruits, eggs or chicken, cheese, nuts and bananas – you can choose any options.
- The closer the evening, the smaller the portion. Ideally, lunch should consist of soup and salad, dinner – of fish, and let a glass of kefir or drinking yogurt enter the body.
- Dinner three hours before bedtime. If you are accustomed to going to bed after midnight, it is extremely difficult to follow the orders to have dinner no later than XNUMX pm. Therefore, you need to eat when it is convenient for you, and then only warm water.
- Ban imposed on semi-finished products, sweets, flour products, canned food and smoked meats, grapes, mangoes, carbonated drinks and alcohol. An exception can be made only for dry red wine.
To help yourself and “deceive” the body, you can brush your teeth right after dinner, the smell and feeling of freshness in your mouth will not want to clog with food. And a positive attitude and a reflection in the mirror that you like will help in the difficult struggle with the habit of eating at night. Good luck!