Its easy to point fingers at your lack of will power or maybe stress. But what you had for lunch may be the cause of your evening cravings. What you choose to eat during lunch can affect how your body responds later that evening.
Why Lunch Matters More Than You Think
It's important to have a good lunch to help with appetite. Eating a healthy lunch will allow you to focus on other things throughout your day and not over eat at night.
If you don't eat enough at lunch your appetite will take over later. This may lead to wanting to snack on things that will leave you craving more. You could even find yourself eating more at dinner then what you normally would.
By having a better lunch you can lose weight and not feel hungry in the evening. Having a lunch for weight loss is one of many ways to control your appetite and not over eat at night.
What Makes a Lunch Trigger Evening Hunger?
Usually there isn't enough protein/fiber/healthy fats in your lunch. If you're eating lots of carbs that will break down quickly and you'll be starving at the end of your work day.
Not only is it what you eat but how much. Some lunches appear filling but don't provide long lasting nutrition. If your body knows its hungry it will demand high sugar foods in the afternoon. This may also happen if you didn't have a large breakfast.
Drinks can cause your lunch to lead to hunger as well. Sodas, coffees etc can give you energy but not satisfy your hunger.
- Here are some examples of lunches that can lead to this:
- Sandwich made with white bread and no protein
- Salad that doesn't have many toppings or dressing
- Bowl of pasta that has no other nutrients
- Not eating lunch and just waiting till dinner
- Consuming sweets instead of lunch
- Low in fiber and food quantity
You want to find a balance with your lunch so you're not constantly hungry when you get back to work.
How Protein Changes Afternoon Appetite
When you consume more protein it will help reduce your desire to eat in the evening. Protein takes longer to digest and allows your body to produce fullness hormones. It also helps maintain muscle when trying to lose weight.
To better understand the impact of protein on afternoon appetite, here's a breakdown of its benefits and key sources.
| Benefit | Source | Digestion Time | Calories per 100g |
|---|---|---|---|
| Reduces cravings | Chicken breast | 4-6 hours | 165 kcal |
| Maintains muscle | Greek yogurt | 2-4 hours | 59 kcal |
| Keeps you full longer | Tuna (canned) | 4-6 hours | 132 kcal |
| Supports weight loss | Tofu | 2-3 hours | 76 kcal |
Incorporating these protein-rich foods in your lunch can help stabilize appetite and reduce evening hunger.
If you have a balanced lunch that contains protein you'll notice your afternoon being less intense. You won't be thinking about food as much and when dinner rolls around you will actually be hungry.
Chicken, fish (tuna), eggs, greek yogurt, tofu, beans, temphe or cottage cheese are great choices. By combining protein with veggies and carbs you will have a more stable afternoon than just eating bread or rice.
The Role of Fiber in a Diet for Evening Cravings
Fiber is another macronutrient that will fill you up without increasing calories too high. Adding fiber to your lunch will allow your stomach to empty slower and regulate your blood sugar levels.
Eating more vegetables, legumes, fruit and whole grains at lunch will keep you satisfied for longer periods of time. These will help you space out your meals when on a calorie deficit.
- Foods that contain fiber are
- Lentils/Chick peas
- Brown Rice/Oatmeal
- Veggies
- Fruit (berries/apples)
- Whole grain breads/wraps
- Edamame/Black beans
By having fiber in your meal with protein and fats you're giving your body more reasons to feel full. This will decrease your desire to snack at night.
Why Blood Sugar Swings Show up at Night
Blood sugar dips and spikes can affect us throughout the day but we may not be aware of it. These dips and spikes can lead to poor mood and concentration. You may even start feeling hungrier in the evening and crave sweets or junk food.
If you consume lunch that is high in simple carbohydrates and sugar you blood sugar may spike. And then crash later in the day. This can happen several times and cause your body to want quick energy when your cravings strike.
By eating a well-balanced meal you are less likely to crave foods that are unhealthy. You will still experience cravings but not to the extent that will have you binge eating.
Building a Better Lunch Plate
You can build your lunch off this equation. Include protein on your plate. Fill up the rest of your plate with vegetables that are high in fiber. Add some healthy carbs and fats as well.
Whether you bring lunch from home or eat near your job you can use this equation to help guide you. It will allow you to eat meals that you know will keep you satisfied.
- Some examples of healthy lunches could be:
- Chicken with veggies and quinoa
- Salmon with salad and beans
- Turkey wrap with veggies and hummus
- Tofu with veggies and brown rice
- Lentil soup with bread
- Eggs with salad and fruit
Try to keep these tips in mind when choosing what to eat for lunch. If you find yourself snacking an hour after lunch your body is telling you that your meal was not filling enough.
How Timing Affects Late-day Hunger
When you time your meals can effect how hungry you are at the end of the day. If you go long periods without food you will find yourself very hungry before dinner time and it can be hard to control portions. Even if your eating healthy for most of the day.
If you eat lunch on the earlier side you may not feel as hungry later and want to raid the vending machines or eat more then you need at dinner. If you tend to eat later or have brunch maybe eating a smaller snack can fill you up until your dinner.
Pay attention to when you get hungry if its always around 6pm or later and you had lunch at noon you may need to rethink your meal timing. Not just what your eating but when your eating.
Smart Snack Choices Between Lunch and Dinner
Having a snack can allow you to not over eat later in the day. Find a snack that you can enjoy and wont lead to you overeating. Don't reach for only sugar because it will fill you up for the moment but not provide you nutrients.
Try to find snacks that have protein and fiber or fat. These will keep you full for a longer period of time until dinner comes along.
Having a snack such as yogurt and fruit or apples with peanut butter. Can fill you up enough until your ready to eat dinner.
When to Adjust Your Lunch Strategy
If you always seem to go over board at night its most likely what your having for lunch is playing a role as well. Its never out of nowhere that you get hungry at night its what you have throughout the day.
If you notice yourself always wanting sweets after you get home or find yourself snacking while making dinner or feel really hungry at night you may need to eat more at lunch.
It takes small changes over time to get your appetite to adjust to less food at night. Start by packing healthier lunches. Add protein or veggies or cut back on simple carbohydrates and slowly your hunger at night will decrease.
