How To Kill Late Night Eating And Cravings
by Vic Magary – Former ARMY Soldier & Author of The 31 Day Fat Loss Cure
Unfortunately, will power has its limitations. Sometimes the siren song of all of the things that you know you should not eat is just too much to bear. We all have foods that we crave, and many of us (including myself) have an especially difficult time resisting that craving when it’s late at night.
So what do you do? Fall off of the wagon and use lack of will power as an excuse to go on a cookie rampage? Of course not. But below are a few tips that I personally use to kill late night eating and cravings.
1. Eat more fat during the day. Increasing your healthy fat intake can make you feel full and reduce the urge to eat when you shouldn’t. Avocados are an excellent choice and a small handful of walnuts is my go-to crave buster. Nut butters are great with a few sticks of celery – just make sure nut butter you choose (I prefer almond butter) does not have any added sugar or salt. I also don’t hold back on the balsamic vinaigrette on my spinach salads – if you make your own, extra virgin olive oil should be the main ingredient.
2. Crunch this not that. There are plenty of options to satisfy the urge for something crunchy without devouring a bag of potato chips. Celery is my favorite option. I’ve also found carrots, thickly sliced cucumbers, and bell peppers great when I want to crunch. And of course a nice crisp apple is an excellent choice.
3. Get some sweetness. Many of us have a seemingly uncontrollable sweet tooth. When you can’t fight the urge any longer, I recommend a piece of fruit as you first line of defense. And go with the really sweet fruits – pineapple, banana, cantaloupe, mango, and watermelon will give you the sweet taste you are craving without piling on the calories. But be warned, I have seen clients have trouble losing weight when these foods are eaten in very large quantities. So have just enough to satisfy your craving and then be done with it.
4. Dark chocolate. Need I say more? I love dark chocolate! I eat a small piece nearly every day. You’ll want to select a good quality bar (I’m a Green & Black’s fan) and try to select a chocolate with at least a 70% cocoa content.
Nothing tastes as good as lean feels.
And to get lean, you have to stay away from the salty and sugary snacks that you might crave. But when the crave becomes too much, you have options before reaching for the junk food. Instead increase your healthy fat intake, eat veggies that crunch and fruits that are sweet, and reward yourself for your efforts with a little piece of dark chocolate.
Until next time, train hard!
- Vic Magary
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My take on it would not be to eat more of any one thing per se. As far as controlling hunger goes, it’s very important to learn what true hunger feels like. If you’re hungry merely 2h after your last meal, you might well not be experiencing true hunger. Hunger is a very emotional experience; you can be made to crave certain types of food and be hungry. As an intermittant fasting practicer, I would say it’s best to establish feeding windows for oneself. For example, you tell yourself that you can only eat from 9am to 7pm and not beyond that. Very soon, your body will respond and regulate hunger to regular meal times. Also, drinking water helps to control hunger. For me, the bottom line is that you don’t need to have hunger control you. You don’t have to eat when you’re hungry. You can have control over your food intake. To me, that is the key component of dealing with late night hunger.
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Love the alternate food ideas. This, for me, is the hardest part. Thanks for the great post!
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Vicki La Porte Reply:
June 12th, 2011 at 10:21 am
Kathy, I am right there with you!! Thanks Vic for all the tips.
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Recent research shows that many of us have no idea what really being hungry feels like. Often we want something, we don’t know what, so we think comfort and food.
Apparently a large percentage of people who struggle with weight mistake thirst for hunger. We don’t drink enough water!
My tip is, if you think you are hungry, make sure you have a large glass of water, wait 5 or 10 minutes, or use that time in the kitchen planning and making your food treat.
I often find that the smallest food reward is all that is required after that, because I wasn’t hungry, I just needed something.
I love cucumber. If you use a lebanese or continental cucumber, you never have the bitter taste, and a slice is great to use instead of the cracker under a canape. If you make up a dip with some tuna or salmon, finely chopped spanish red onion, celery, a little lemon juice and some thyme or dill, and top it on the cucumber it is the most refreshing treat in the summer. Great for functions that people who are careful eaters or gluten intolerant are attending. If you wanted to increase the healthy fat, use salmon, or you could mash in a little creamy avocado to act as a binder. Any healthy topper will do.
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Did Vic just tell me I could eat a small piece of Dark Chocolate to help bannish cravings??!! Later, I’m off to find a high cocoa content quality dark chocolate. One question – How do you stop from eating the whole thing!??
Seriously, also found the snack options helpful. Have tried them all, but unfortunately, usually end up with my fingers in the cookie jar or chip bag anyway. Some suggestions of my own: cut your apple or celery into small pieces so you feel like you are eating lots; if you do break down and eat say chips, for example, do not take the whole bag with you, but put a small handful in a bowl (or put six chips on the side of your healthy snack choice as a little reward…might be just enough).
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Suzie Reply:
March 16th, 2011 at 12:47 pm
Hi
Keep only one portion in the fridge and the balance in the freezer.
Suzie
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Vic,
What a great post. Love your program. I’m following it with about 80% strictness and still seeing noticeable results after 10 days. You’re a realist and your solutions both on the nutrition and exercise side are straightforward, on target and doable.
…and by the way Burpees are a tool of the devil. I’m in decent cardio shape (or so I thought) burn through elyptical workouts, can bike 25 miles and it’s no big deal — I thought I was going to die halfway through my 2nd set of 20 burpees…too funny! Appreciate your program and wish you continued success.
Regan
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Dean Reply:
February 26th, 2011 at 2:05 pm
Please explain what burpees are and do you use them.
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Donna Reply:
March 21st, 2011 at 5:35 pm
Ha! Burpees!! I can’t even do the baby burpees without taking a full minute for each one! They also make me dizzy so I’ve ditched them from my program, I’ve tried & tried to do them but they just make me feel really bad because they sound so easy to do, & look easy to do when Vic does them on the video, but they are almost impossible for a middle aged unfit girl carrying 10kg too much! I think its important that you don’t feel like a failure when you are on this program, so whenever it says burpees I do lunges instead, I can do them (just) and I feel good in myself when I get through a couple of sets and add a few extra each time. This is the 3rd week into the program, I follow it fairly strictly I push myself really hard in the workouts, infact the first day I did 50 squats, my thighs burned for 3 days (yeah unfit!) you shoud have seen me getting up & down the stairs! But I’ve persevered and fought my daily painful muscles. Its no walk in the park, its self phycological warfare that you have to get your head around dealing with (eating cause your happy…stressed…angry…worried…in a hurry…kids driving you nuts – Ah no that’s drinking!) BUT THE PROGRAM WORKS! I have lost 5kg which is around 11lbs so far. The daily emails Vic sends are excellent for keeping me on track!
I was so sceptical at the beginning I didn’t take pictures – I wish I had now & I’m only half way through!! Keep at it team!
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Vic Magary Reply:
March 23rd, 2011 at 11:58 am
congrats Donna! youre doing great
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how about sun dried raisins as a snack? i nibble on them a couple of times a day, they go really well with a couple of walnuts
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What I love to eat when I have late night cravings are frozen red seadless grapes. Yes, you heard right! FROZEN grapes! Not only is it a delicious treat but the natural sugar in it helps with sugar cravings and since it’s so cold you can only eat a handful. I work in the medical field and usually come home later into the evening so my eating times are off, but when I come home, I always look forward to a few large frozen grapes. Go ahead and try it! They are so sweet and it seems as if the grapes’ skin is sweeter after being frozen!
-Brian
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I love my apple (I buy the Jazz apples mmm much tastier) but I also discovered another tasty treat. Share this with all cause it’s tasty and healthy; A small bag or approx 1 lb of SUGAR peas, spray with your oil, pam etc (they have an olive oil pam) put in baggie add 1 tbsp of taco seasoning, shake and enjoy. Only 40 cal, 0 fat.a great alternitive from chips or other salty snacks and healthy for the whole family. If anyone tries this pls let me know what you think at cratre62@gmail.com subject pea recipe.
Thanks.
Gary
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Great alternatives. Thanks. I am not in 100% yet but have tried some of the diet and find it totally acceptable. I am going to miss chips and bread and cream in my coffee but thats acceptable. Wanted to ask about turnip? I bought some already cut squash and turnip and steamed it for my veggie to go with 93% lean grd. beef and added salt and pepper. Great. Next time had seen the cinnamon blurb and used it and was also great. Found a tube of Italian herbs at the commissary good for a month in the fridge. Great on Tuna while grilling. Is turnip acceptable and if so how about beets. Wanted to ask also about Smuckers natural peanut butter. Just peanuts and 1% salt. Making a turkey breast tender now with garlic and Tahini. smells great. I make a fruit salad on Sunday that runs me through the week. I grapefruit (red), an orange, a peach, two apples different varieties, some fresh pineapple, blueberries, grapes, (mix this all up and the citrus keeps the apples from turning) adding a half a banana when eaten. Cheap breakfasts for a week with eggs.
Will be ready to start in earnest on 23rd when I get back from vacation. Thanks Vic for all of your encouragement and for staying with us. Love these weekly missives. Allen
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Vic,
I can’t thank you enough for your program. I started it the last week of December and have already lost eleven pounds. I bought two pairs of 32″ waist jeans and they’re already loose! The only deviation from the diet is a tablespoon of half and half in my morning coffee. I’ll try to ween myself off it slowly.
A huge benefit of this diet has been the complete elimination of my sometimes severe acid reflux. It’s unbelievable how much better I feel and my energy level and quality of sleep have improved dramatically. I’m so stoked! Jim
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I’m wondering about popcorn. I’m on day 11 now and I did eat popcorn on about day 4. I will admit that my intuition told me I shouldn’t, but I did anyway. I tried on the net but the info out there is very mixed. I’m talking air-popped, with olive oil, and salt and pepper. What are the real numbers?
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WOW! That is the toughest thing for me. Sure requries intestinal fortitude. But, one has to look at the results to date and envision the final results. Can I snack on fruit like fresh cherries while watching a home movie after doing the program? ;o)
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Best is not to bring the chips home…
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Hey i have a question i seen you mention bell peppers above, but what about sweet peppers like instead of a sugary snack like a donut? What i do is i have frozen sweet peppers red and yellow and what i do is like eat 4 pieces instead. What’s your take on that, good or bad?
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Hello. 18 days in program, down 7 lbs but having trouble with late night snacking-need to get better and will try your suggestions. I feel if I could get past late night cravings I could really see some great results.
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Day 4 today staying on coarse, other than 2 times I had green tea I had a tea spoon of Natrual Pure Honey in it. is Honey and pure Maple Syrp acceptable ever? Day three yesterday late night was tough hard time sleeping. And Sore Every Where LOL WOW what a kick in the A#@ I thought I was in decent shape 2 yrs ago I was at 11% body fat and 176 lbs gym 4 days/wk #days ago I was at 200lbs Thank you for the program cant wait to hit my goal 6-8 % body fat.
I to wondered about Popcorn ? I never have been was a veggy or fruit person but know I need to be to break the double digit % .
When I was in the gym I was told to Have protien at night so your mucsles used it at night when we slept ? any truth in that ?
Thanks again Wade
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Wade Reply:
February 8th, 2011 at 9:16 pm
??
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Vic Magary Reply:
February 9th, 2011 at 7:46 am
No popcorn on this plan – consider that a grain. It’ll do nothing for you, but pack on the pounds.
The time of day eating stuff really does not matter until you are down in the single digit bodyfat range. If you want protein at night, go ahead. But I dont believe that it matters.
Make sure you eat your veggies if you want to get down to the low bodyfat (just like mommma said
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Vic,
You are an excellent teacher, explaining things in the most simplest way for people to understand. What do you think of dipping my celery and carrots with the garlic roasted hummus? Dean
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Hi Vic,
I’ve ordered the 31 day fat loss and am convinced it’s great product, but I can’t make it work for me. I’d like a refund as per your guarantee. Thanks.
JF
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Just like to add that Vics tip for the cider vinegar does work
on helping to reduce sweet cravings. I am not sure what it does but it helped me last week, I lost 4 lbs in 4 days I didnt take it over the weekend and went on a sugar binge, also that it is more than a comfort thing with me, what I’d do well to remember ‘nothing is so sweet as a lean toned body!’ and only when it is attached to a wedding band or below your neck!!!! lol Thanks for the encouraging support..
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Best program I have been on, Vic makes everything easy for me, I don’t have to think about my intake I just follow the plan. Cravings are getting stronger, but to date have kept them in check. Now lost 8 kg of unwanted body fat and feel great, into week 4. cheers Vic.
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I have been on the diet for just over 2 weeks and have already lost 16lbs…I’m a big eater and love chips and salsa/cheese and lots of other various snack foods…I have swapped out the things that caused my being overweight…I am and will always be a Marine and with this diet I will be in that shape again…I was an alarming 65lbs overweight feel a million times better just by sticking to the recommendations of Vic and his crew of experts…..I plan on being under 200lbs by summer….Thanks Vic….I’m a believer…so is my fiance who I got on the diet with me and she has lost 10lbs
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Vic Magary Reply:
March 23rd, 2011 at 12:01 pm
awesome man! Congrats Chris – and thanks for your service!
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Recently I started craving grapefruit later in the evening, say 9:30. I don’t eat dessert. The other day I looked up the glycemic index value of grapefruit and it’s very low. So you might want to consider that as a choice. Just make sure it’s a good one! A pinch of salt will do!
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How about Hummus? I have found some amazing hummus options ie: kalamata olive, roasted garlic.
Is this acceptable?
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vicmagary Reply:
April 27th, 2011 at 5:31 am
Hi Todd,
I do not recommend hummus as the main ingredient is typically legumes. If you do eat it, keep it to post workout only and in limited quantity. And don’t pair it with the typical pita bread; try fresh vegetables instead.
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I found found an easy way to curb my night time cravings…just go to bed.
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Hi Vic
thanks a lot for the first time push .up video –it was a great help.One of your meals suggests a handful of raisins which are naturally sweet. Do you think dates can also be taken.It is also a fruit with natural sugar but also very sweet.I take 2-3dates with a few walnuts. Is that ok.What about 2–3 tablespoons of Greek style yoghurt for breakfast.It has no additives–simple plain yoghurt from skimmed milk.About cravings I just
realized a couple of years back that it is not the food or drink that one needs.At times I actually need to take some rest– lie on a couch to regain my energy to overcome the feeling of exhaustion for a few moments or have a siesta to recharge my self —well the part of the world I live has long very hot summer days temp nowadays is 40,42 ,44celsius these days.It is not food which we so wrongly tend to associate with—- no we should listen to our body at times it wants to relax set it loose.I simply take a lot
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As a psychotherapist specializing in eating disorders, emotional eating especially late night cravings are challenging. I encourage my patients to utilize the acronym HALT to ask themselves if they are eating out of feelings of Hunger, Anger, Loneliness or Tiredness? If they answer YES! it is important to stop in their tracks and evaluate their motivations. An earlier post talks about problems with people discerning true hunger and I agree with drinking a glass of water or a cup of tea with agave to see if this helps with the cravings. I’ve been on this plan for two weeks and love the way I feel. My dietitian has been encouraging me to go gluten and diary free for years and I’ve finally accomplished this. Just need to increase my workouts though!
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hi Vic was wondering about dried fruit as a go to for hunger , I am a garbage truck driver and am working my way through your stuff and though it might be good for people because you can put it in a bag and go anywhere with it ?
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Jared Reply:
February 23rd, 2012 at 12:33 pm
Im not an expert but if you read the nutrional label, its full of sugar. Maybe if you did it yourself? Again not sure.
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Vic,
All I wanna say is,…. you make allot of sense with ALL your posts. All good advise, no BS, honest and straight to the point.
Love it !!
Thanks Mate.
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Hi Vic ,
Great programme have lost 14 lbs in 2 weeks!! still have to start the exercise, feel much healthier with more energy and more able face the excerises. I am 51 on 20th June and have benefited greatly from your practical advice and support, I plan to incorporate the excerise this week.
Many thanks for your inspiration!!
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vicmagary Reply:
June 13th, 2011 at 5:52 am
You’re welcome, Clive. Keep up the great work!
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It’s like you are reading my mind, when ever I check my inbox you have a tip that relates to me. Last night I went to the movies with my fiance, and was hit with all the cravings that come with it but I toughed it out. This morning youhave a blog about cravings, weird but cool, thanks Vic
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Hi Vic,
I just wanted to let you know how awesome your exercise/fitness and healthy eating program has been for me. Not only have I lost 30 pounds, but I have not had an MS attack since June. Usually, I had MS attacks one right after the other. Maybe I am just being hopeful, but I really feel like that my new healthy lifestyle is having a profound effect on this nasty disease, and I have you to thank. I could be wrong, but I think that your exercise/diet program is the reason I am not having the MS episodes as often as I use to. So, I am sending you a big, hearty “thank you” and some major bear hugs your way!!!
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vicmagary Reply:
August 22nd, 2011 at 9:35 am
Mark, nothing makes me happier than hearing about people improving their health and quality of life with the program. Many thanks for sharing your experience.
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My wife would like to know, “What is a ‘small’ piece of chocolate?” ; )
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vicmagary Reply:
January 2nd, 2012 at 12:56 pm
Here’s an article I wrote on chocolate that will give some guidance: http://www.31dayfatlosscure.com/how-to-eat-chocolate-and-lose-weight/
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Hello Vic, I want to thank you for your program. I was skeptical at first but it is paying off. Lost 8 lbs first week and continue on a steady pace. The exercise program is great and I mix it with some Zumba in the evenings. (I love to dance) For all you ladies this does help with the hot flashes also. I had them almost nightly and without the carbs and sugars they have disappeared. Thanks Vic.
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Hey Vic, What is your take on physillium husk powder, i like to take some at night right before bed. Do you feel it might rob you of nutirents??
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I’m on my 17th day and have lost 12lbs., which is great! However, i lost that weight the first ten days. I am sticking to the diet as Vic suggests, and I went from a size 38 to a loose 36. I could easily stand to lose another 25 lbs., so my question is, am I gaining muscle weight with my exercises? I totally notice a difference in my physique! Thanks!
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