Starving at night... and sabotaging myself.

ambivalence11
ambivalence11 Posts: 93 Member
edited December 18 in Health and Weight Loss
I try to eat small meals thru the day, and I find myself snacking a lot with most meals being 200-300 calories. A typical day for me is

7 AM - eggs or oatmeal - 200 - 300

10:30 - yogurt, banana, or fiber bar - 100 -150

12:00 - soup, salad or ready made meal thingy - 300 - 400

3:00 - apple, carrot sticks, string cheese - 100

now here's where I get in trouble

4:30 (home from work and STARVING) - I end up cooking and eating dinner, usually 400 - 500 calories

Gym time (most days)

8:00 - (starving again) - Here's where I sabotage myself

Depending on the day I have between 100 and 300 calories left and I end up eating either a 2nd dinner or a scary assortment of snacks to hit my calorie quota and usually I am so hungry I end up going over and ruining an otherwise healthy day. I know it's normal to feel hungry, but come 8:00pm I turn into a food fiend. I know some of the stuff I eat isn't the best since it's processed, but if it's not easy, I wont follow thru, which is worse. Does anyone have some suggestions of how to break this cycle?

Replies

  • camila_scl
    camila_scl Posts: 238 Member
    Mmm... I think it's probably due to your gym time. It's normal to feel really hungry after working out, perhaps you could change your lunch hour to 13:00, your snack a bit later, then working out and then having dinner.

    Also really important to eat protein at lunch and dinner to avoid feeling hungry. Salads are great but 1 or 2 hours later and you get hungry again
  • bashmir
    bashmir Posts: 43
    I went to see a nutritionist a while ago. She told me that when I'm hungry to eat veggies or fruits even if it is later in the day. She said they are some what considered free calories.
  • Skinny_Beans
    Skinny_Beans Posts: 405 Member
    I think you should add more protein to feel full, and eat way more calories before dinner time. That 100 calories snack 2 hours before dinner is doing you no favors.
  • acman145acp
    acman145acp Posts: 76 Member
    you might try low fat cottage cheese for a night time snack it's a good protein source at night.
  • theartichoke
    theartichoke Posts: 816 Member
    More protein will help tremendously. You can cook a weeks worth of meat, whatever you like, and freeze it in meal size portions. After the gym if you'll grab protein and a piece of fruit I think you'd end up far more satisfied.
  • naomi8888
    naomi8888 Posts: 519 Member
    I just had a quick look at your diary and I think also less carbs and more protein. I was always sceptical but I tried it and it helped me heaps. Also lots of veggies.

    Also are you sure it's not partly habit?
  • SteveTries
    SteveTries Posts: 723 Member
    Undoubtedly the extra protein will help but additional to that you probably need to find a routine-shift to help you break the habit.

    There's nothing wrong with having your second dinner, I do the same myself but what you are searching for is a way for you to stop eating at 400 Cals into that meal right?

    What is your evening routine? Something like:
    Home from gym,
    cook,
    sit on couch with TV to eat,
    don't feel sated - back to kitched for pretzels etc


    Can you schedule in something after Dinner 2? A walk, some ironing, some chores - anything that keeps you busy for 30 mins? Typically when you've waited 30 mins for your meal to settle in your tum you find the cravings go away.

    You could also add in a big glass of water with the meal to help feel full.
  • superbabesuperhot
    superbabesuperhot Posts: 6
    Hi-I tried a similar eating pattern and found i was hungrier. I suggest eat 3 meals a day- breakfast, lunch and dinner. I personally found frequent eating did not work for me and it stimulated my hunger.
  • ambivalence11
    ambivalence11 Posts: 93 Member
    Thanks everyone. I don't eat beef or pork and I am generally not a meat eater, except a bit of chicken or turkey. I love fish but it's kinda pricey to eat everyday and doesn't keep well. I've considered protien shakes but eww and I feel like they are a waste of my hard starved calories. I like cottage cheese and I eat that pretty often, but usually during the day so I will try it as a night time snack. Also, I will try hitting the gym after work so I have less "home with the refrigerator" time. Any other protien ideas? I do eat beans and nuts, but I hate how high calorie nuts are for how little you get.
  • camila_scl
    camila_scl Posts: 238 Member
    Thanks everyone. I don't eat beef or pork and I am generally not a meat eater, except a bit of chicken or turkey. I love fish but it's kinda pricey to eat everyday and doesn't keep well. I've considered protien shakes but eww and I feel like they are a waste of my hard starved calories. I like cottage cheese and I eat that pretty often, but usually during the day so I will try it as a night time snack. Also, I will try hitting the gym after work so I have less "home with the refrigerator" time. Any other protien ideas? I do eat beans and nuts, but I hate how high calorie nuts are for how little you get.

    Eggs, beans,
  • Missymcdonnellwechanged
    Missymcdonnellwechanged Posts: 8
    After the gym for a snack try having some pop corn. I like the Orville Redenbacher's - White Cheddar Popcorn but obviously light butter popcorn is probably better and won’t put you over the edge with your day. :)
  • braga1992
    braga1992 Posts: 23
    Add some beans in your diet. Not the canned ones, they have tons of salt. Also the dehydrated bagged beans have alot more nutrients in them. Compare a can to the bagged, youll see. Beans have tons of fiber in it, protein and complex carbs that are slow digesting to keep you fuller longer. Theyre very healthy and actually have more antioxidents than blueberries. Id also suggest to up your protein content more. You have plenty of carbs in your diet, maybe a little too much. Substitute it for some more protein. If your not a meat eater, maybe add some protein powder? Also, I usually get hungry towards the night because i work a 3-11 shift and am tired + hungry right before bed. Usually i have a scoop of protein powder, almonds and a tall glass of water. Protein will keep you full and the fats in the almonds will make you feel satisfied. Hope i helped! :)
  • Sonnie124
    Sonnie124 Posts: 96 Member
    I try to eat small meals thru the day, and I find myself snacking a lot with most meals being 200-300 calories. A typical day for me is

    7 AM - eggs or oatmeal - 200 - 300

    10:30 - yogurt, banana, or fiber bar - 100 -150

    12:00 - soup, salad or ready made meal thingy - 300 - 400

    3:00 - apple, carrot sticks, string cheese - 100

    now here's where I get in trouble

    4:30 (home from work and STARVING) - I end up cooking and eating dinner, usually 400 - 500 calories

    Gym time (most days)

    8:00 - (starving again) - Here's where I sabotage myself

    Depending on the day I have between 100 and 300 calories left and I end up eating either a 2nd dinner or a scary assortment of snacks to hit my calorie quota and usually I am so hungry I end up going over and ruining an otherwise healthy day. I know it's normal to feel hungry, but come 8:00pm I turn into a food fiend. I know some of the stuff I eat isn't the best since it's processed, but if it's not easy, I wont follow thru, which is worse. Does anyone have some suggestions of how to break this cycle?

    You don't seem to have enough lean protein and try adding peanut butter (1-2 tbsp)
  • runfatmanrun
    runfatmanrun Posts: 1,090 Member
    Add some beans in your diet. Not the canned ones, they have tons of salt. Also the dehydrated bagged beans have alot more nutrients in them. Compare a can to the bagged, youll see.


    I have found that if you buy canned buy organic. They tend to have a fraction, usuall 1/4, of the salt that normal beans do. And they are quicker and easier. doesn't help with the nutrient thing though.
  • leannegunn
    leannegunn Posts: 4 Member
    I've heard many nutrition/diet specialists recommend front-loading your calories (and carbohydrates)-- meaning eating your biggest meal with your highest carb intake for breakfast.

    You definitely need to eat after your workout to regulate your glycogen levels and give your muscles fuel to repair. Would it be possible to move your workout before dinner, or eat dinner a bit later? I ask because (as I'm sure someone's already said this!) for weight loss, it's a good idea to keep your dinner fairly low-carb/high-protein anyhow, but in this case, it could then double as a post-workout refuel. Just a thought :)
  • UrbanRunner81
    UrbanRunner81 Posts: 1,207 Member
    You can eat whenever you want honestly. I have snacks at night.

    You should eat more food, too.
  • leannegunn
    leannegunn Posts: 4 Member
    ...I just saw that you get home from work and are starving: another tip-- don't go home after work. Eat a snack before you leave work (you need more calories, lady!) and go straight to the gym, get a solid hour in, and then go home. (Understandably not always possible if you have kids/dog/obligations, but definitely worthwhile to 1) get the gym out of the way and 2) make sure it stays part of your daily routine).
  • wells0707
    wells0707 Posts: 251 Member
    I always eat dinner AFTER I workout. Maybe you could try doing this.
  • TechxyGirl
    TechxyGirl Posts: 6
    Give protein shakes another shot - there are so many to choose from, I had the same reaction (eww) but then I found one that's thin and tasty, not thick and disgusting. My current plan is not to have them everyday so I don't get tired of it.

    Late night snacking is one of my weaknesses too. It really helps me to get more protein earlier in the day.

    I also agree about getting more fruits and veggies later. This is a true hunger barometer - when the kids say they're hungry and ask for a snack but refuse an apple or carrots or a healthy choice (saying they want chips, etc) then they decide they weren't really hungry after all and just feeling snacky.

    Personally I have to force myself to eat breakfast but it helps and I am noticing the results in how I feel throughout the day.

    Keep trying!
  • SuffolkSally
    SuffolkSally Posts: 964 Member
    Thanks everyone. I don't eat beef or pork and I am generally not a meat eater, except a bit of chicken or turkey. I love fish but it's kinda pricey to eat everyday and doesn't keep well. I've considered protien shakes but eww and I feel like they are a waste of my hard starved calories. I like cottage cheese and I eat that pretty often, but usually during the day so I will try it as a night time snack. Also, I will try hitting the gym after work so I have less "home with the refrigerator" time. Any other protien ideas? I do eat beans and nuts, but I hate how high calorie nuts are for how little you get.

    Eggs, beans,

    Chickpeas, lentils, so many sorts of beans... all cheap, easy, and high protein - mix with salad or with grilled vegetables, add lean meat (and what about canned tuna in water?) and you've got something very filling, high in protein, low in fat... I make a batch and it does me two or three meals. Just had some myself and I'm stuffed and don't see myself feeling hungry till tomorrow!

    I know everyone's different but I get on better if I eat only lightly or not at all before the gym, I'd rather come back, relax, and eat at leisure (and I'm sure I've read somewhere that it's better metabolically to eat this way).
  • alipeck
    alipeck Posts: 3
    Get the "zone" diet book. Not even a diet, just helps get the right amount of fat, protein, and carbs in every meal/snack. You need more protein. Sounds gross till you try it, but put 1/2 c cottage cheese in your oatmeal, 1 or 2 tablespoons protein powder, vanilla extract, or I love almond too, 1-2 tblsp slivered almonds or walnuts, 1/2 c grapes makes every bite taste like a it's got a sugar cube in it, and a little cinnamon. Use any fruit if you want, pears are yummy, kiwi, bananas, etc.

    At night, I always crave something sweet. A glass of ice water with some cream or milk added with a little vanilla extract fixes my sweet tooth and tastes a bit like "ice milk" ice cream.

    Add tons of hard boiled eggs to your diet, but don't use most of the yolks. (I use 1 yolk + 2 whites most times) great protein and cheap. Also, make mini quiches in muffin tins, refrigerate for a few days and every morning you can toss 2 of them in the microwave.
  • Britney0788
    Britney0788 Posts: 4
    You can probably afford to eat a little more. its seems like you working during the day, which is what I do also. and this is pretty much how i eat and it seems to work out well

    brkfast 8 am - usually almost always Oatmeal - ( I eat Quaker Fruit & Cream Kind, 2 packages) - 260 cals
    lunch 12:00 - 400 cals
    snack at around 4 - protien shake or maybe yougut/nuts/popcorn - 200-300

    I get off around 5 and head right to the gym because after a snack like that, Im not hunrgy...

    5-7:30 gym

    7:30 - 8 dinner somewhere around 400-500 cals

    I usually end up with a deficet and I feel like it's because I eat that good snack before the gym and burn a good amt of cals at the gym and when im done at the gym and showering im hungry but not starving, eat a small dinner and im good

    DONT for get that the amt of cals this website gives you, is what you need to eat to reach your goal. the more you workout, THE MORE YOU CAN AND SHOULD EAT! don't ever let yourself go hungry, thats your bodys way of telling you it needs it! also, dont eat if aren't hungy. try and new eating schedule and see if that works! (: hope this helps
  • EAlexandraB
    EAlexandraB Posts: 98 Member
    Like other posters, I've found having more protein has helped me feel less RAVENOUS, particularly late in the day. I use BSN Syntha-6 protein powder (Chocolate Milkshake flavour), which is pretty delicious and shakes well into milk.


    Also, have you considered switching your post-work "dinner" and your later dinner around? Perhaps have some fruit or veggies and eggs/string cheese or protein shake when you get home from work to take the edge off your hunger, then your more substantial dinner later on? Something high-protein and high-fibre (like chicken/fish with brown rice and TONS of steamed veggies) around 8, when you're hungry, with a lighter meal when you get home from work?

    I was having the same problem - I would get home around 5 and want dinner, but I'm a night owl, and would inevitably be hungry again before bedtime. I started having hard-boiled egg whites and some instant oatmeal when I got home, and had a later (9pm) "real" dinner, and stopped over-eating late in the day. :)
This discussion has been closed.

Categories