Evening snacking

Anyone else struggle with snacking on a evening if so what do you choose?

I struggle ever night without fail amd the cravings are getting stronger. Sometimes the snacks are healthy sometimes not so much and sometimes I just raid the cupboard and eat everything in sight despite not been that hungry.

I eat a balanced diet throughout the day but evenings is when I really struggle. Maybe it’s stress related I don’t know.

Id still like to have something before bed rather than go to bed hungry and enjoy a protein shake which hopefully helps with the recovery process. Last year I logged my eating on my fitness pal for a couple of months and found that I could fuel more than I was on most days and still lost weight.
Planning on doing this again just to see where I’m currently at calorie wise because my body weight is steadily going up but so is my appetite. I’m just as hungry on training days as I am on rest or lighter days.

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What works best for me is be strict at the grocery store, just don’t get any junk for those evening cravings into the house. Only having stuff like fruit and nuts laying around, instead of e.g. cookies already is a big difference. Also drinking (healthy things of course) instead of getting snacks can hide the craving a bit.

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I’ve definitely struggled with that. In fact, getting that under control 10 years ago (and starting to bike regularly for exercise) helped me shed 50 pounds and get to a healthy weight. YMMV, but for me two things helped. I stopped drinking on weekdays, which lowered my appetite for salty snacks. And I brush my teeth right after finishing dinner as a signal to myself that I’m done eating.

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I have made it part of daily diet: ~1hr before bed 20g dark chocolate (70%) and one apple. Chocolate might taste bitter initially but once accustomed, it is sweet enough and is provides magnesium. Of course, there are better or healthier sources of magnesium but chocolate helps also to control cravings.

@SeanInDC, dentists usually recommend to leave 30-60min between meal and brushing teeth (depending on food acidity). Right after meal enamel might be too fragile.

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My goto: 0% greek yogurt (Fage) + casein scoop. Loads of slow release protein. It won’t junk my sleep and goes way out there on the satiety index. Can augment with a little nuts/seeds/fruit for texture.

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I’m more annoyed at myself because I’ve lost a lot of weight over the past few years and managed cravings well but just lately willpower seems to be lacking and I’m finding it hard to break the cycle. Problem is I enjoy what I eat and I do feel physically hungry so this makes it a hard habit to break.

We do try not to have to much junk in the house but with young children we do keep some of the naughty things in. Biggest problem isnt just what I eat it’s the amounts. Portion control is also an issue.

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The dark chocolate would be a good idea but I’d eat the full bar once I got a taste for it

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Sounds good :+1:

how much calories do you get during the day, and what’s your traning schedule look like?
keep in mind that even a low volume plan on 250 watt FTP is racking up to 2500 calories in 1 week, (on mid volume and 300 watt it’s way more!) so you should better eat more (and healthy) before and during your workouts to prevent unhealthy refilling.

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Yeah, that’s why I follow with apple – chocolate will not taste as good after :slight_smile:
Plus it cleans teeth from sweets

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Porridge!!! There is literally never a bad time for porridge. And that’s science.

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I’ll second the “how much you eat during the day” I have had the same problems in the past. I found smaller main meals and a couple snacks throughout the day, also eating a little more calories. That has helped me cut cravings and mindless snacking, it’s not easy to change if it’s a habit but if you’re eating enough you won’t be thinking of it as much!
Best of luck and be kind to yourself.

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I have periods when i´m strict with my diet and can manage cravings for months, but then just lose my willpower and eat icecream every night… At the moment i´m more in ice cream period. I still eat healthy balanced meals at breakfast, lunch and dinner. But at evenings and weekend it is very hard to resist ice cream and chocolate…

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Unsure about how many calories I’m exactly taking in at the moment which is why I’m going to start logging them again to find out where I’m at.
A normal day starts with oats, lunch is normally rice based salad beans or chickpeas and dinner normally a complex carb and lean protein with mountain of vegetables. With this I snack on a couple pieces of fruit 2-3tines throughout the day. Then Ill have a protein shake and maybe a bowl of fruit and yogurt before bed which is usually when I fall off and overeat.

Try to eat nutritant dense while foods. Its hard to consume enough ‘clean’ calories sometimes and don’t know what or how to get extra in sometimes.

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sounds pretty decent :+1:t3:

(but try to see it in perspective with what you burn on the bike, for some that can easily avarage over 1000 cal a day… which means you have to eat 50% more then when you are not training at all… so good to do a count to see where you are at)

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Cronometer: if I fill it in during the day, it acts like a daily burndown chart for calories. In fact, why dont any of the diet apps have an actual burndown chart for calories?

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Is it boredom eating ? I can be guilty of that. I sometimes go out for a walk to combat it or go to bed early :neutral_face:

In the past I have went out for a ride but that was a bit unstructured.

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I find the only times i’m not hungry is when I’m busy

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I could have written this. Life is so black and white, I can have good months and then I just lose focus.

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