Stuck in the Cycle of Overeating at Night?
“If we're not meant to have midnight snacks, why is there a light in the fridge” - Unknown
Are You Stuck in the Cycle of Overeating at Night? Here’s How to Break Free
Do you ever find yourself nailing your nutrition goals during the day, only to lose control and overeat at night? You wake up feeling motivated, stick to your plan, and are proud of your progress. But then, the evening rolls around, and you find yourself reaching for those cookies, even though you promised yourself you wouldn’t. It’s a frustrating cycle—one that not only hampers your weight loss goals but also leaves you feeling exhausted and demoralized.
You might think, "I just need more willpower." You believe that if you can just summon enough mental strength, you’ll be able to resist the temptations that haunt your evenings. But what if I told you that the key to overcoming this struggle isn’t about willpower at all?
The Myth of Willpower
Relying on willpower alone to overcome cravings is a common approach, but it’s often ineffective. Willpower is a finite resource; the more you use it throughout the day, the less you have left to battle those evening cravings. This constant mental tug-of-war between the devil and angel on your shoulders is not only draining but can also erode your self-esteem when you inevitably give in.
The truth is, the solution to your evening overeating isn’t more willpower—it’s about understanding the root cause of your cravings and addressing it directly.
The Hidden Culprit: Naked Carbs
The real problem might be lurking in the foods you’re eating throughout the day: naked carbs. Naked carbs are simply carbohydrates consumed on their own, without any accompanying fat or protein. Common examples include:
Pasta with a vegetable sauce
A piece of fruit
A salad without protein or fat
Granola
Fruit smoothies
Crackers
Whole wheat bread with jam
While these foods might seem healthy, eating carbs on their own can disrupt your blood sugar balance, leading to higher glucose spikes and lower lows. Imbalanced blood sugar is the main reason we get cravings.
Why Balanced Blood Sugar Matters
When your blood sugar is out of whack, no amount of willpower will keep you away from snacking. Willpower will never ever win against imbalanced blood sugar. If your blood sugar is imbalanced, it will trigger more cravings for carbs, trapping you in a vicious cycle of eating, craving, and overeating.
Balanced blood sugar on the other hand will simply stop cravings before they even start. When there is no imbalance, there is nothing to regulate. You will simply eat when you're hungry and not eat when you're not. Instead of feeling like you’re constantly battling your body’s signals, you’ll find that your body is working with you to achieve your health goals.
As an added bonus, you will also experience more sustained energy levels throughout the day.
So how do we do this?
A Simple Fix: Pair Your Carbs with Fat and/or Protein
The good news is that you don’t need to overhaul your entire diet to regain control. The solution is as simple as avoiding naked carbs and always pairing them with a source of fat or protein. This combination helps stabilize your insulin levels, keeping your blood sugar balanced and your cravings at bay.
Here are some easy ways to implement this strategy:
Apple + Peanut Butter: The fibre in the apple combined with the healthy fats in peanut butter helps keep you satisfied and your blood sugar stable.
Salad + Avocado: Add avocado to your salad for a dose of healthy fats, which makes the meal more filling and slows down the absorption of carbs.
Broccoli + Steak: Pairing vegetables with a protein source like steak helps maintain steady energy levels and keeps hunger at bay.
Bread + Eggs: A slice of toast with eggs provides a balanced meal that won’t spike your insulin levels.
Sushi: The combination of rice and fish in sushi provides a good balance of carbs and protein, making it a more stable meal.
Take Back Control of Your Evenings
By making this simple change—pairing your carbs with fat or protein—you’ll start to notice a shift. Those evening cravings that once seemed insurmountable will begin to fade, and you’ll find it easier to stick to your health goals without feeling deprived. Instead of relying on willpower alone, you’ll be working with your body’s natural processes, creating a sustainable path to long-term success.
So the next time you feel those evening cravings creeping in, remember: it’s not about having more willpower—it’s about making smarter choices throughout the day. With balanced meals and a little bit of planning, you can break free from the cycle of overeating at night and finally achieve the results you’ve been working so hard for.
