How to Resist Late Night Sugar Cravings

[jrodpad]

Long time reader, first time poster.

I'm doing my best to stick to a 750 calorie deficit per day in order to get rid of an extra 30lbs that I've been carrying around.  I'm a pretty healthy eater, so to hit my deficit I need to control my portions, limit snacking and eat little to no bread, pizza, pasta, cookies or cake.  I can stick to the plan for most of the day... but I crave sugar late at night (after 9pm).

I've tried to get rid of the suggary snacks in my house, but when I'm craving sweets I will dig to the long-forgotten back of the pantry or the permafrosted bottom of the freezer to find last year's Halloween candy leftovers or that congealed ice pop.

Do others crave late-night sugar?  If so, what do folks do to stave-off the sweets?  Any strategies are welcome!

Thanks.

[A_Lurker]

I can't say that I specifically have late night sugar cravings, but I actually leave calories to eat later in the evening.  I know I'm going to do it, so honestly it's better to plan for it.  Some nights I'll have hummus and veggies, other nights I'll have popcorn (300 cal bag), other nights I'll have dried fruit, however I will admit that I often have a bag of chocolate covered fruit (brookfield from costco) mixed with a bag of welch's fruit snacks and a few nuts or pumpkin seeds.  The rest of the time I eat homemade meals with lots of fruits, veggies, lean proteins, etc. 

All of these options above are ~300 calories.  Actually, I often eat way too many of my calories after dinner.  According to many people who write about how to lose weight this is the wrong way to do it.  For me though, it works.  There's no point in pretending I'm not going to do it, so I plan for it.

[USAF-Larry]

As with any habit or addiction, the first step is to find out why you have it. Check out this article on How to Squash Late-Night Cravings

[DanielleinDC]

I'm more of an emotional eater and will eat sweet foods then. I used to get terrible salt cravings around my period (but I suspect I'm entering menopause, so that's gone). Since you suspect you'll have cravings late at night, maybe save the calories for that inevitable sweets craving. And have ONE treat, not the whole bag. Or make healthy but sweet snacks. I just found a product called Larabar Bites, which satisfies my chocolate cravings. It's dried fruit, nuts, and chocolate. If you can control yourself, have ONE or TWO instead of the suggested serving size of four.

Today I was upset by how the Nationals game was going so I turned it off and did a couple of 10-minute workout videos, a healthier response, I suppose.

[jrodpad]

Thanks for all of the great replies!  I will try to incoporate this into the battle.  Substituting snacking for exercise - now that's willpower!  Kudos.

Much obliged!

[jrodpad]

Thanks for all of the great replies!  I will try to incorporate this into the battle.  Substituting snacking for exercise - now that's willpower!  Kudos.

Much obliged!

[DerrickS]

@jrodpad One bedtime ritual that I try to stick with is drinking non-caffeinated tea before going to bed, specifically Good Earth's Sweet and Spicy tea (it tastes a little bit like a more natural version of Big Red gum).

The cinnamon in this tea is also a natural appetite suppressant, which could help with resisting late night snack cravings.

[crayoh]

I have a weakness for gummy candies and certain crunchy candy bars so I don't keep any in my house.  I bizarrely do have self-control with bars of dark chocolate so I buy those.  After a couple of squares of dark chocolate ( 72% cacao), I'm satisfied.   So if you have a candy that you enjoy but won't overeat, buy those.  I've even just had a spoon of peanut butter to satisfy my sweet tooth late at night.

 My candy cravings were hitting late at night, too.  At one point I tried putting the leftover Halloween candy in my roommate's room, because I was unlikely to go into his room after he went to bed.  That way I could grab a piece or two during daylight if I wanted (when my self-control was strongest) but cut off at night when I was weak-willed.  That might work if you live with people who are still eating sweets.

My brother was successful with limiting his ice cream  by buying those little Dibs things.  He has self-control, just eating 2 at a time.   I got my dad to eat smaller portions of ice cream by having him use tiny bowls (ramekins) instead of regular soup/cereal bowls. 

[SunsetRunner]

I don't get cravings for sweets anymore. After you stay away from it for a while, sweets don't taste the same anymore. I run on the treadmill. You know what I crave after running? -- water. Work up a sweat when you get a craving. At least then you'll be craving something your body really needs.

[emili]

save 100 or 60 calories per night and invest in Dole fruit pops- strawberry- 60 calories. Yasso frozen yogurt- 3 or 4 different flavors 100 calories per pop. I am telling you best calories spent. I have one or the other for dessert at least three times per week if not more. Try to avoid, but if the choice is this or something worse- do this.

[jrodpad]

Thanks for all the great suggestions.  I've been trying to have a non-caffeinated  tea at night and so far it works well to keep the sugar cravings at bay.  Specifically, I've been drinking this:

https://www.yogiproducts.com/teas/rest-relax-teas/bedtime-tea/

I've also been eating the strawberry fruit pops from time to time.  This has all really helped.  One other trick a friend told me about to satisfy chocolate cravings.  Lindt makes a chocolate bar that is 90% cacao.  This is the one:

http://www.lindtusa.com/shop/90-cocoa-excellence-bar

It is chocolate, but it's not sweet at all.  It's more bitter like coffee.  As a result, I can have 1 square, satisfy the chocolate craving (without eating the whole bar) and feel like I'm having a bit of post-dinner indulgence.  It pairs quite nicely with the cinnamon tea.

Thanks again for all the wonderful suggestions!

[wohlvo]

That tea is my favorite! I have it next to me as I read your post!

[dragonpupps]

I'd recommend try chewing on sugar-free gum, because even though technically gum like Trident is still 3.5 calories per piece, I think you could end up expending more calories to chew it. You can't really calculate that kind of calorie burning, but the gum usually helps with it's artificial sweetness. It's almost like eating candy without the sugar.

[lilt1841]

Have you tried any of the 100 calorie snack packs? My favorite are chocolate covered pretzels. Just leave the 100 calories out of your daily intake so you will have the 100 left for a sweet at night.

[MarilynL]

In my experience the ONLY way to get rid of sugar cravings it to totally cut out all sugar and if you can processed carbs.

I know this sounds hard and it is for the first week but then you are home free. In fact if I might be so bold, I would advise you to look at High Fat Low Carb eating (HFLC) It is a marvel and once you do it there is no more feeling hungry, no more cravings- freedom 🙂

If you would like to know more about this way of eating I reccomend:

"The Art and Science of Low Carbohydrate eating " Stephen Phinney MD Ph D and Volek RD

I also suggest you vist www.DietDoctor.com. Both unbelievably helpful and this is really a delicious and easy way to eat and live, not to mention that the belly fat just dissolves away 🙂

[AndyDandyPandy]

I used to have late night w/e cravings as long as it's food. What made me overcome late night eating is being emotionally and mentally stronger. Because now I know better. It's just something that happens when you've been consistent with being a healthy person everyday for months and months. Binging especially late at night kills your weight loss journey. You'll feel hopeless, depress, and having a sense of failure which leads to more binging and then finally giving up. The mind is powerful. The mind controls what you do. If you let your mind control yourself then it'll just start searching for food. It is human nature to search for food and eat as much as possible for survival. 

[MarilynL]

Andy Dandy that is one way to go BUT one cannot reply on self control all the time it will give out in time and then the binge of all binges will happen.

That is why I say look for a way of eating and being that you get rid of the cravings- that way is HFLC eating. I promise you- the cravings just go away. 

Look into it!

[AndyDandyPandy]

@MarilynL I had severe cravings before because I allowed myself to eat anything anytime and as much as I want(carbs). My cravings stopped when I started exercising daily and stopped binging(carbs). I felt like **ahem**t the first 2 week when I cut carbs/sugar/etc but after the first month my body has adapted to it. But don't get me wrong, I do allow myself comfort food and beer from time to time when they are present at a special event but I would not go out on my own just to buy those foods. The most important thing to me is meditation to have a strong mind and not let your ego take over yourself. I don't know about others but I take action by: STOP DOUBTING YOURSELF, MAKING EXCUSES, AND JUST DO IT!!!!!!!!!!

[MarilynL]

I agree with you overall Andy Dandy 😄 Whatever it takes. It is simple but
not easy thats for sure.

How much have you lost and what is your goal?

Moderator edit: word choice

[Annabel398]

Here are four strategies:

• Buy the bitterest chocolate you can stomach, preferably packages as small as possible. Let that be the only candy in your house. If you crave chocolate, get out one square, eat it slowly. (With all the respect in the world, let me ask: Why do you have last year's Halloween candy in your freezer?? Throw it out!)

• Frozen fruit pops are great IF you buy the ones with no added sugar, and IF you realize that no added sugar does not mean no sugar! They're somewhat high in carbs, but satisfying. Raspberry, yum!

• Try telling yourself that when you crave sweets, what you really want is something salty. Now please don't go and eat a pound of potato chips instead--my go-to snack is olives. Full of healthy monounsaturated fat (so they're filling), somewhat salty (satisfies the "strong primary flavor" urge), and did I mention filling? And they have a hearty meaty texture that is satisfying and makes you feel like you've eaten something substantial.

• Whatever you do decide to snack on, buy a dozen or so of those little Pyrex ramekins ("prep bowls" and "custard bowls" are other names for them) and use those to portion out your serving. I love Haagen-Dasz, but I buy Halo Top ice cream instead and serve myself 1.5 or 2 oz in a glass ramekin. Top with a few bittersweet chocolate chips if you fancy, and eat it slowly. Or... A ramekin 3/4 full of black olives is about 2 oz, 100 cal or so. A lot better for you, and more filling, than those "100-cal" packs of snack food!

(I know this is practically a necro-post, but I have changed my snacking habits for the better, and I think it's helping a LOT.)