What Your Evening Hunger is Trying to Tell You

Do you find yourself being ‘good’ all day only to be ravenous and out of control by late afternoon/evening?

This is a very common narrative and an eating pattern we see often as professional dietitians – especially from clients who are busy, professionals, parents, students or those trying to ‘eat healthy’.

We often see this:

➔ Skipping breakfast because you’re busy
➔ Having just a salad for lunch within minimal protein or fats
➔ Pushing through hunger with coffee
➔ Trying to “save calories” for later
➔ Ignoring hunger because you feel productive

Then evening arrives and suddenly:

➔ You feel ravenous
➔ Cravings hit hard
➔ You can’t stop thinking about food
➔ You snack continuously after dinner
➔ You feel “out of control” around food

The problem often isn’t overeating at night. The problem is under-eating during the day.

Our body notices when it doesn’t get enough energy from food throughout the day. When it isn’t receiving the nutrition it needs, physiology kicks in and does its job to protect us from starvation.

This can look like: constant thinking about food, intense hunger and cravings for food high in sugar or fat. This is a protective mechanism to drive food intake and prevent starvation.

The issue is that once we reach this level of hunger, especially at the end of a long day, we’re much less likely to be in a headspace where we can make intentional food choices that support our health and wellbeing.

And after-dinner snacks don’t have to look like carrot sticks and hummus. There’s absolutely nothing wrong with enjoying foods like chocolate or chips when the choice is intentional and satisfying. However, when we’re underfed, eating a whole block of chocolate is not a mindful or intuitive decision. It’s more likely the body responding to prolonged hunger and deprivation the best way it knows how.

This often creates a cycle where we – intentionally or not – restrict food during the day, overeat at night, feel guilty afterward, and then try to compensate by restricting again the next day.

So how do we break this cycle?

1. Aim for three regular meals and snacks. Simple but the first tip for a reason. Eating consistently throughout the day helps maintain energy levels, supports concentration, and prevents the extreme hunger that can build up by the evening.
   
2. Create balanced meals. Three meals is a great start; however, if lunch is a handful of lettuce with some chicken, we’re still depriving our body of the nutrients it needs to be satisfied. Meals are generally more satisfying when they include protein, carbohydrates, fats and fibre. So add some rice or potato for carbohydrate, avocado and nuts for fats and a yummy dressing for pleasure! Our Nutrition Programs can help build these food skills with practical, hands-on support.
   
3. Try incorporating foods that don’t just serve a nutritional purpose, but also bring enjoyment and satisfaction. When we label favourite foods as ‘off-limits’, it often creates feelings of deprivation and makes those foods feel even more tempting. We start thinking about them constantly, eating other things that don’t quite satisfy us, and eventually end up eating the food anyway. I’m a firm believer that all foods belong in a healthy diet. Giving yourself permission to enjoy foods like ice cream after dinner can actually support a more balanced, sustainable, and positive relationship with food in the long term.

So if you find yourself ravenous of an afternoon or evening, try asking yourself:

● Did I eat enough today including regular meals and snacks?
● Were my meals balanced and satisfying?
● Do I allow myself to enjoy my favourite foods?

If any of this sounds familiar, our dietitians can help you build a more balanced, sustainable approach to eating. Get in touch with our team

Written by Ella, APD