After a busy day, resisting the temptations of the closet proves (very) difficult. Fatigue and stress weaken our motivation, and the good intentions of the day fade away in favor of comfort foods – often rich in sugar or fat. However, there is a simple strategy to limit snacking in the evening…
The smart reflex to avoid excesses
This strategy, supported by scientific work, is none other than… food anticipation. Indeed, various doctors and researchers claim that simple “planning” of our meals would allow us to turn to more balanced options, even at the end of the day when fatigue is felt (and emotions influence our choices).
A tip, validated by Julie Boët, dietitian-nutritionist.
“At the end of the day, cravings for sugar and fat are extremely common. They do not reflect a lack of willpower or a “bad habit”, but a natural response of the body. After a day marked by stress, fatigue and sometimes meals eaten too quickly, the body seeks to relax and regain energy. The drop in cortisol, the stress hormone, is accompanied by an increased need for serotonin and endorphins, as do sugary and fatty foods. stimulate quickly. This explains this almost automatic attraction when returning home. she analyzes.
The problem therefore does not come from the craving itself, but from its repetition and the food choices that accompany it (consuming fatty and sugary products in excess can impact your blood sugar, your energy level and even your overall health).
“However, the objective here is not to eliminate these desires, but to limit them by acting upstream and at the moment when they appear. recalls the expert.
4 other little tips make a difference every day
To limit cravings in the evening, a few reflexes can really make a difference.
Do not arrive home on an empty stomach
The first key is to avoid arriving home (very) hungry. A late afternoon snack, even a simple one, helps stabilize blood sugar levels and considerably reduce sweet or salty cravings. “A fruit with a few almonds, a natural yogurt, or wholemeal bread with a source of protein are easy options to implement. This type of snack provides both energy and a lasting satiating effect,” advises the dietitian.
Create a life-saving well-being break
Then, when you get home from work, creating a transition between the day and the evening is also important (otherwise, we quickly head to the fridge!) “Taking a few minutes to breathe, drink a hot drink, shower or simply slow down allows the body to gradually reduce pressure without relying on food compensation. This moment, even short, greatly changes the way in which cravings are felt,” underlines Julie Boët.
Anticipate meals: instructions for use
Yes, having simple alternatives on hand (and more balanced than a bag of candy) allows you to satisfy your desires… without excess.
“A square of dark chocolate, a compote without added sugar or a handful of oilseeds bring pleasure while avoiding ultra-processed products. The idea is not to deprive yourself, but to make more appropriate choices”, confides the nutritionist.
Thinking about overall balance
Finally, the overall balance of the day should not be neglected. “A breakfast containing enough protein, fiber and good fats helps maintain stable energy and limits evening cravings. Sleep is also a key factor, often overlooked, because a lack of rest accentuates cravings for sugar and fat,” warns Julie Boët.
These cravings at the end of the day are therefore normal and even useful, because they signal a need to recover.
“By anticipating them and implementing a few simple habits, it is possible to regulate them without frustration, while maintaining the pleasure of eating,” concludes the expert.