30 Seconds SummaryThe Problem of Evening Hunger
- Evening hunger is common during low calorie diets, often leading to binge eating and diet failure.
- Evening hunger stems from lower stress hormone levels at night, less distraction from workday tasks, and reduced effects of caffeine.
- Struggles with evening hunger can disrupt sleep, reduce energy for training, and impact hormone levels negatively.
- Several diet strategies can help reduce evening hunger, such as increasing protein intake, consuming more greens and fruits, and having larger or more frequent meals at night.
- Eating low-palatability foods and reducing or eliminating meal shakes can also reduce cravings and help maintain diet consistency.
- Rearranging carbohydrate intake to favor evening meals, especially if workouts are done earlier in the day, can help manage evening hunger without drastically affecting diet results.
- Implementing these strategies may slightly reduce the optimal effect of a diet but can significantly increase the likelihood of successful long-term weight loss and maintenance.
Renaissance Periodization
Dr. Mike Israetel, Co-founder and Chief Sport Scientist
