This is probably the opposite of what you heard in a long time so you’re probably thinking …What the heck?
Hear me out.

There are a few reasons why undereating during the day can make you overeat at night.

1. Your body releases hormones that make you feel hungry when you don’t eat enough.  These hormones, called ghrelin (the “hunger hormone”) and cortisol (the “stress hormone”) can peak in the evening, which can make you feel even hungrier.

2. Your body’s metabolism slows down when you don’t eat enough. You’re body will conserve energy if its not getting enough fuel. This means that you burn fewer calories throughout your day, which can make it more difficult to lose weight or maintain a healthy weight.

3. You may be more likely to make unhealthy food choices at night. Ever notice how its easier to avoid food during the day when you’re busy? At night we have less discipline and distractions to resist eating calorically dense foods. When you’re hungry, you’re more likely to reach for sweet or salty foods that are high in calories and fat.

4. You’ve built habits and routines. If you’re used to eating a big meal at night, it can be hard to break that habit. Even if you’re not hungry, you may find yourself eating out of boredom or habit. Lets face it – eating is fun and delicious.

I can’t stress enough how important it is to make sure you’re eating enough during the day.
Start simply by eating 3 meals a day and DO NOT SKIP MEALS.

If you don’t feel hungry in the morning or are too busy to make something: have a protein shake, an apple or a bowl of fruit. By doing this you are teaching your body how to start recognize when its hungry, when its feeling low energy, prevent drops in your blood sugar and make better choices. Upon making these 3 meals try to follow these three basic rules:

1. Choose foods that are high in protein and fiber. Protein and fiber will help you feel full and satisfied.

2. Avoid sugary drinks and processed foods. Sugary drinks, overly sweetened coffee and processed foods can lead to blood sugar spikes and crashes, which can make you feel hungry.

3. Keep healthy food in sight and readily available. Not having time to put a meal together is a huge reason why people skip meals or reach for processed snacks/bars. Precut fruit, berries, finger food veggies, hardboiled eggs, deli meat, greek yogurt, frozen veggies, wraps/bread are great things to keep on hand to build a 5 minute meal.

Yes nutrition should very much be individualized but, there’s one thing we all need – fuel.
Give your body the fuel it needs to make better choices.