How To Stop Binge-Eating In The Middle Of The Night
After publishing my article on food confessions a couple months ago, I received an amazing amount of response from readers who wanted to share their own battles with food.
One person who wrote said her appetite had decreased immensely, and could feel herself starting to get depressed. She told me her digestion was all out of whack, and she would wake up in the middle of the night to eat breads, cereals, nut butters and sugary things!
I hear this so often! You go through the day eating healthy, nourishing foods, then wake up at night and binge on all types of junk. Guess what? There’s an actual REASON you’re doing this, and it’s not because you lack willpower or want to sabotage your health.
First of all, if you’re eating large amounts of anything in the middle of the night, you’ve either had a few too many drinks, or haven’t eaten nearly enough calories throughout the day. It’s important to eat every 3-4 hours to maintain blood sugar levels, and remind your body that it’s not going into starvation mode any time soon, so it doesn’t need to hold on to extra fat. I encourage you to add more nutritious calories to your daily routine, and ensure you’re eating regularly to decrease the chances of nighttime eating.
Eating well and frequently throughout the day will provide a great foundation for you to sleep through the night, but there’s a little more to it than that. When you’re not eating enough protein and healthy fat, your body craves carbs and sugar, since they’re a quick source of energy. These foods raise our blood sugar quickly, giving us a superficial surge of energy, followed by a big time crash.
Protein and healthy fat provide a slow release of energy, stabilizing your mood and preventing those crazy hunger pangs, and subsequent binges. Make sense? Moral of the story: Add lean protein like organic, humane turkey, beef, chicken and salmon, as well as healthy fats like avocado and olive oil at frequent points throughout the day. These satiating foods will stabilize your energy and give your brain the signal that you’re full and satisfied, and won’t be needing the extra carbs and sugar at night.
Include the good stuff — lean protein and healthy fats — every 3-4 hours throughout the day, and you’ll see huge improvements in nighttime eating. Don’t forget to allow yourself small, high-quality treats here and there like dark chocolate. Our body needs indulgences, but moderation is impossible if you’re not fueling your body properly.
Have a burning Food Confession? Shoot me an email at firstname.lastname@example.org and I’ll hook you up with some realistic, actionable solutions!