30 Seconds Summary7 Ways to Fight Late-Night Cravings
- Increase protein intake to 1g-1.5g per pound of body weight daily to stay full longer and adjust fats and carbs accordingly to maintain calorie goals.
- Incorporate 2 to 3 cups of low-calorie, nutrient-dense vegetables into each meal to help suppress late-night cravings.
- Swap bread and grains for fruits to satisfy sweet cravings more effectively and healthily.
- Rearrange your macros to have larger, more carb and fat-focused meals in the evening when hunger hits hardest.
- Consider a 'second dinner' by spacing evening meals closer together, allowing for larger meal sizes within a shorter time frame.
- Reduce the palatability of your food by cutting down on sauces, spices, and cheeses to diminish further food cravings.
- Avoid liquid meals like protein shakes in favor of solid foods to increase meal satisfaction and reduce hunger.
- Adjust your carb intake around workouts to possibly endure a caloric reduction in the evening, which could help manage late-night cravings.
Renaissance Periodization
Dr. Mike Israetel, Co-founder and Chief Sport Scientist
