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Help with evening snacking

Answered on August 19, 2014
Created June 11, 2013 at 5:11 PM

Hi all, first time poster here. I made the switch to Paleo a couple months ago. It's going pretty well and I'm enjoying the challenge. My biggest challenge is evening snacking / cravings, specifically post-dinner snacks, around 8-9. For the most part, I've tried scoops of almond butter, fruit smoothies with almond milk, nuts. While these are not terrible options, I would like to cut back. Any tips/suggestions for curbing that evening craving, or additional Paleo snack suggestions? Thanks!

52ad7ee5eef0d7339d0977bd7a2ceb8a

(416)

on June 14, 2013
at 11:50 PM

i think either is a perfect choice. you can get some from US wellness meats. I've never tried them before. ofc there are conventional jerkies but idk if I would try those, but it depends on you.

8e042d665b2b3a27ceaf51dd4a344b86

(0)

on June 13, 2013
at 05:58 PM

Hi Stacey, male, 32, Crossfit 4-5 times a week, typical day is eggs for breakfast, nuts for mid-morning snack; chicken, tuna, lettuce, guacamole for lunch; nuts for pre-wod snack; grilled meat, veggies for dinner; almond butter, nuts for after dinner snack (here is where the habits kick in) Sometimes I;ll go for a Larabar (or something like it) for the sugar craving

8e042d665b2b3a27ceaf51dd4a344b86

(0)

on June 13, 2013
at 05:33 PM

Thanks very much, turkey jerky? or is beef jerky acceptable?

8e042d665b2b3a27ceaf51dd4a344b86

(0)

on June 13, 2013
at 05:29 PM

I've tried having larger breakfasts and lunches, more water helps. Thanks!

8e042d665b2b3a27ceaf51dd4a344b86

(0)

on June 13, 2013
at 05:26 PM

Thank you, I've recently started on magnesium and will look for coconut manna. THanks!

8e042d665b2b3a27ceaf51dd4a344b86

(0)

on June 13, 2013
at 05:25 PM

Thanks! I've been adding more raw nuts during the day

8e042d665b2b3a27ceaf51dd4a344b86

(0)

on June 13, 2013
at 05:25 PM

It's just a craving, I don't crave sugar any other time of day. I will try some decaf beverages and keeping busy, thanks!

3bc294cb7745a5e99612ff886ca00101

(1186)

on June 11, 2013
at 05:59 PM

Also, as far as I'm concerned, a mug of bone broth/clear soup is acceptable any time of day or evening!

3491e51730101b18724dc57c86601173

(8395)

on June 11, 2013
at 05:44 PM

Ditto--you need to really zone in on hunger vs. habitual eating or even boredom. If you can't tell, try distraction. Promise yourself you can snack in 30 minutes if you're still hungry, then involve yourself in a busy task and see if you even remember to snack later. If you do find physical hunger, either plan healthy, nutrient dense snacks for the evenings or increase nutrient density (especially fat and protein) at your evening meal.

C2450eb7fa11b37473599caf93b461ef

(3225)

on June 11, 2013
at 05:36 PM

It would be helpful if you could post some more information, like what you eat the rest of the day, how old you are, if you're male or female, what your activity level is like, etc. That would give the PaleoHackers a better chance of giving you relevant advice.

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7 Answers

3
Ac04066a888a3f0b66f9a2935a6117c3

(315)

on June 11, 2013
at 05:40 PM

First question- are you snacking because you are hungry or just because you have the habit? If you are truly hungry then I would suggest keeping a food journal and see what you might need to add.

If you are snacking just to snack then I would recommend just trying to go cold turkey. Replace the snack with another activity: drinking tea, evening walk, calling old friends, etc. Do it for a few weeks and I assume you won't notice your lack of snack after awhile.

Good luck!

3491e51730101b18724dc57c86601173

(8395)

on June 11, 2013
at 05:44 PM

Ditto--you need to really zone in on hunger vs. habitual eating or even boredom. If you can't tell, try distraction. Promise yourself you can snack in 30 minutes if you're still hungry, then involve yourself in a busy task and see if you even remember to snack later. If you do find physical hunger, either plan healthy, nutrient dense snacks for the evenings or increase nutrient density (especially fat and protein) at your evening meal.

8e042d665b2b3a27ceaf51dd4a344b86

(0)

on June 13, 2013
at 05:25 PM

It's just a craving, I don't crave sugar any other time of day. I will try some decaf beverages and keeping busy, thanks!

2
338d9aa6f1d050fe0dbbeb6f6e90f579

on June 11, 2013
at 08:53 PM

To help curb these cravings, what i've found is to add a little more fat to dinner. I was guilty of always evening snacking.. the hungrier I was, the more likely I would turn to things like toast and/or crackers with peanut butter.

A little bit more of fat took care of it.

8e042d665b2b3a27ceaf51dd4a344b86

(0)

on June 13, 2013
at 05:25 PM

Thanks! I've been adding more raw nuts during the day

0
Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on June 11, 2013
at 11:02 PM

http://www.rsdnation.com/node/216352

Cravings go away when you control NPY.

0
3a9d5dde5212ccd34b860bb6ed07bbef

on June 11, 2013
at 10:45 PM

Eat more during the day.

0
52ad7ee5eef0d7339d0977bd7a2ceb8a

on June 11, 2013
at 10:14 PM

if it's pure hunger

  • a few barbecue meatballs
  • carrots, cherry tomatoes,celery (with a salad dressing or alongside the meatballs)
  • salsa, guacamole dip and tortilla chips (if you eat corn)
  • dark chocolate
  • jerky
  • berries
  • a few buffalo wings (i like curry, teriyaki and mild, and sometimes a family favorite with just salt, pepper, and simple herbs
  • prunes
  • banana
  • small, low-sugar smoothie with coconut milk/milk and fibrous berries like blackberries, strawberries and blue berries. add a piece of banana for sweetness or use other sweetners.
  • hot chocolate with coconut milk/milk, cocoa powder, vanilla, maybe some options of dark chocolate, cayenne, and cinnamon to make it spicy.

have a cup of herbal tea; i like mint or lemon grass. if i'm gunna be staying awake for a while longer, i'll drink black or green. tons of options at the market.

8e042d665b2b3a27ceaf51dd4a344b86

(0)

on June 13, 2013
at 05:33 PM

Thanks very much, turkey jerky? or is beef jerky acceptable?

52ad7ee5eef0d7339d0977bd7a2ceb8a

(416)

on June 14, 2013
at 11:50 PM

i think either is a perfect choice. you can get some from US wellness meats. I've never tried them before. ofc there are conventional jerkies but idk if I would try those, but it depends on you.

0
4f12a06aee26f64e432762495302ec9d

(292)

on June 11, 2013
at 06:12 PM

I'v been through this! Personally i now have a glass of water or two and the cravings usually go away. I also found that increasing the portion sizes of my meals helped :)

8e042d665b2b3a27ceaf51dd4a344b86

(0)

on June 13, 2013
at 05:29 PM

I've tried having larger breakfasts and lunches, more water helps. Thanks!

0
3bc294cb7745a5e99612ff886ca00101

(1186)

on June 11, 2013
at 05:57 PM

I've experienced this on and off. If you search 'cravings' on this site, there is some great advice. I recall someone suggesting a magnesium supplement... take in the evenings. And eat enough throughout the day. And that powerful sugar addiction so many have needs to be kicked in the butt, cold turkey. A fruit smoothie is a significant sugar hit, even if paleo-approved, and certainly not required before bed. I recommend Coconut Manna, a spoonful or two, to appease cravings. Or a small amount of dark (70 percent or higher) quality chocolate.

8e042d665b2b3a27ceaf51dd4a344b86

(0)

on June 13, 2013
at 05:26 PM

Thank you, I've recently started on magnesium and will look for coconut manna. THanks!

3bc294cb7745a5e99612ff886ca00101

(1186)

on June 11, 2013
at 05:59 PM

Also, as far as I'm concerned, a mug of bone broth/clear soup is acceptable any time of day or evening!

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