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Real Life Nutrition Questions Answered
printReal Life Fitness Questions Answered
Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Q.
Hunger pangs in the evening but no calories left! Any tips?
Could you please help me? I am very good during the day but once it comes to the evening, I am so hungry and I cannot have anything more to eat because I have used all of my calories. Any tips on how to balance my day better and what to eat? Joanne
A.
Our expert says...
Hi Joanne,
Well, first of all you should congratulate yourself for eating well during the day and not lose sight of this fact.
The secret to avoiding hunger pangs in the evening is to spread your calories fairly evenly over the day. This means always eating breakfast and never skipping a meal. This, in turn, will help keep your blood sugar levels stable, which is important in keeping hunger under control. Also, try to eat little and often, never going longer than 3-4 hours without a small healthy snack.
I also recommend eating high fibre, nutrient-dense foods, which take longer for the body to digest and absorb and should fill you up for longer. The best way to accomplish this is to avoid foods, and drinks, that contain sugar and ensure that your diet is rich in low glycaemic index (GI) foods. This includes eating wholewheat, brown carbohydrates in place of processed white ones e.g. wholemeal bread, wholewheat pasta or noodles and brown rice. When you have potatoes, make sure that you eat the fibre-rich skin too.
Make sure that you have some lean protein with each meal, and snack, as this also tends to fill you up for longer. For example, a jacket potato and salad is very quickly digested, but by adding some tuna or cottage cheese you can create a much more filling and satisfying meal.
Finally, if you know that you are going to want to have an evening snack it is a good idea to save a few calories and plan one into your day. That way you remain in control and are less likely to eat something that you may later regret! Good luck.
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