Many people are familiar with the situation when they have almost no appetite during the day, but in the evening they have an uncontrollable desire to eat. Nutritionist Kelsey Kunick, in a commentary for EatingWell, explains that the reason most often lies not in weak willpower, but in an improper diet during the day.
According to her, a typical pattern is as follows: a person eats very little in the morning and afternoon, and in the evening the body “demands” compensation. In one case, her patient was convinced that the problem was emotional, but an analysis of the diet showed a physiological cause — a lack of calories and nutrients.
The key factors that provoke evening overeating are insufficient food intake during the day and an unbalanced diet. If breakfast and lunch consist mainly of carbohydrates, they are digested quickly, causing sharp fluctuations in blood sugar levels. In the absence of proteins and fats, the body feels hungry more quickly.
Studies show that protein at breakfast stabilizes glucose levels throughout the day and reduces the likelihood of evening cravings. In addition, prolonged fasting activates areas of the brain associated with cravings for high-calorie foods.
The nutritionist advises paying attention to long gaps between meals, constant malnutrition by the evening, and the desire to eat "everything in a row" without real hunger - these are typical signs of energy deficiency.
To avoid evening breakdowns, the expert recommends starting the day with a full protein breakfast, having a balanced lunch, and adding snacks between meals. When the body receives enough energy during the day, the need for uncontrolled overeating in the evening disappears by itself.
