You eat dinner… you tell yourself you’re done for the night… and then your brain goes:
“Sooo what’s for dessert?”
Even when you swear you’re done for the night! After-dinner cravings can feel like an obsession. If that’s you, here’s what might actually be going on:
1.) You didn’t eat enough earlier in the day. Skipping breakfast, tiny lunches, “saving up” calories = your body asking for extra energy later. Our bodies need a range of calories each day and when we’re getting enough nutrition, our brains will kick into gear thinking about food as a survival mechanism. So, even if you have just eaten dinner, if you’re still quite a bit short on the calories for the day, your brain will continue to think about food. And our bodies know that sweets and carbs are most easily broken down into energy so these are often what we think about or crave when we haven’t eaten enough.
2.) Dinner wasn’t satisfying Meals can be filling, but not quite satisfying. Your stomach is “full,” but your body’s like… we still need something. This happens to me a lot, especially when I’m trying out new recipes. I understand the value of variety in my diet so I’m constantly working on having new foods but sometimes, they might not be what I have an appetite for. For example, one night, I made salmon, asparagus and roasted potatoes. It was a wonderful dish, added variety to our meals for the week, but I wasn’t feeling any of the components that night. Afterwards, I found myself scrounging through the ice cream containers shortly after dinner!
This is often the biggest culprit for after-dinner munchies. It’s the end of a stressful day, the kids are in bed, the kitchen is clean… your brain wants to wind down with some comfort and a reward. And food is a wonderful reward, right!
Instead of just feeling like you’re fighting the craving every night, try these tips that I’ve found most helpful over time:
Try these tips today!
1.) Make sure you’re eating regularly during the day (no more “I’ll just push through”).
2.) Build a satisfying dinner– something you actually enjoy- not just what you think you should be eating. If you’re trying something new, maybe make sure at least one component of the meal is something that you really enjoy. For example, in my salmon dinner example, I could made the potatoes mashed for a version that is more satisfying for me.
3.) Remember to carve out time for self care! I know this is extremely difficult in today’s society with our go-go-go need for productivity but find time for yourself. I started several years ago by reading a few pages before bed and now it’s one time of the day that I really look forward to. And yes, sometimes I read with a cookie!
If you still want something sweet in the evening? Have it on purpose — no guilt, no “I’ll be better tomorrow” talk. There’s nothing wrong with having a sweet after dinner. You don’t have to be afraid of wanting something sweet after dinner. This post is more for those who feel it’s a problem and want to work on it.
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