For me, trying to reduce weight has required dealing with hunger without necessarily eating more. I’ve noticed that when I practise CICO (1200-1300 calories per day with some activity), my stomach growls in the evening (around 3 hours after supper), and it’s really tempting to grab a snack. It eventually fades gone, and when I wake up in the morning, I’m not always hungry, though I occasionally am. I’ve seen articles that encourage eating a snack (such as 2 tablespoons peanut butter) before bed, as well as publications that advise the opposite, that being “hungry” before bed implies you’ve met your calorie deficit for the day. Thoughts?
I’m not a big lover of it; if I’m really hungry, it makes it difficult for me to sleep, and I generally wake up ravenous the next morning.
Most of the time, I eat supper late enough that it isn’t an issue, but if I eat earlier, I simply reserve some of my calories for a small snack (yoghurt, an apple, or something similar) about an hour before bed and I’m good.
I forgo breakfast and instead eat lunch, followed by two nighttime meals. I can cope with hunger throughout the day, but I can’t sleep when I’m hungry. I’ll just lie there for four hours, my stomach churning, until I crack and prepare dinner.
When your deficit is met, you have achieved it. It makes no difference whether you are hungry or full in the evening.
If hunger interferes with your sleep, you should probably eat something. Adequate sleep is essential for weight loss (and overall health). If I am too hungry to sleep, I get out of bed and have a modest bit of protein. Usually one ounce of cheese, but occasionally a little portion of poultry.
If you precisely track calories, you’ll know when your calorie deficit has been met. You’ll also know if you have room for a late-night snack (or if you should plan beforehand). Good luck!
For me, I can tell if I’m going to lose weight based on how I feel before bed. If I feel bloated and full, I know I’m gaining weight. If I feel a little hungry, I know I’m on the right route. Of course, part of my “day at a time” mindset demands daily weight tracking, so I’m used to it, but it’s understandably challenging for some.
I used to never go to bed hungry, but when I first started, I just worked with it. If I was so hungry that I couldn’t sleep, I’d eat a tiny snack that fit into my calorie limit, but for the most part, I didn’t need it. I was John, and I was used to feeling full before going to bed. Now, when I lay down after eating, I get uncomfortable.
If you discover it makes it difficult to sleep, you should definitely change your routines so you can afford a modest snack, or just try to break the habit.
Remember that calories are calories, and your body doesn’t care when you consume them; find what works for you.
This is one of those things where I think different things work for different people. Some people might eat too much before sleep, so it is better for their goals to not eat after dinner before bed. Then other people claim interrupted sleep if going to bed hungry. You know with CICO it is the total amount which matters for weight loss. The timing of when you eat is up to you. What feels better is your better choice. You can certainly push yourself to try not snacking, see if you get used to not snacking. I think pushing limits has value too along with finding what feels right, hope that makes sense.