How to Decrease Cravings at Night

Hello friend!

I'm so excited to share this week's weight loss tip with you. I have people ask me almost every day - "HOW can I control my hunger better in the afternoon/evening?!"

My answer? Increase calorie intake earlier in the day with nutrient dense foods.

Which leads me to...

Weight Loss Tip #2 - Eat Breakfast

Breakfast has been crowned the "most important meal of the day" and rightfully so. Just as the name suggests, breakfast "breaks your fast" from overnight. Breakfast replenishes energy and tells your body it's going to receive adequate fuel. This encourages your metabolism to work more efficiently.

If you don't already, eating breakfast may help if you find yourself nibbling on less nutrient dense foods (ex. chips) later in the day or feel like you always need something sweet after dinner.

Studies have found that individuals who skip breakfast tend to have a higher body mass index and tend to overeat at dinner or late evenings. In my visits, I hear many people tell me they are simply not hungry at breakfast time. Usually, that's because we've trained our body not to eat in the mornings. If you start to slowly introduce a small breakfast, you will start to notice your appetite earlier in the day.

Some of my favorite breakfast go-tos when I'm running short on time:

• Smoothie - Throw together a smoothie with protein or collegen powder, almond milk or Fairlife milk, spinach, blueberries and ice! (If you want - add almond butter, chia seeds or avocado for some healthy fats that will help keep you full all morning!)

• Premade protein shake - Fairlife, CorePower, Premier Protein brands are great

• Egg bites - on the weekends, I'll make some egg bites in a muffin pan - eggs and cottage cheese (blended), add tops of choice (cheese, bacon/sausage, tomato, spinach, etc) and then season to taste. Bake at 350 for 45 minutes or until set. Reheat throughout the week or freeze them for later use!

• Protein balls - almond/peanut butter, oats or oat flour, chocolate protein powder and a few mini chocolate chips, a drizzle of honey (the best!)

When you're not in a hurry, try to make breakfast a special meal! Make it tasty and colorful. A great breakfast includes:

High fiber foods to keep you full and satisfied throughout the morning (oats, chia/flax seeds, whole grains)

Natural fats for satiety such as cooking with butter or avocado oil or adding full fat dairy, yogurt, cottage cheese, sour cream, avocado, nuts and seeds

Protein (for similiar reasons as above) such as peanut butter, protein powder, eggs, bacon/sausage, dairy (yogurt, cottage cheese)

Fruit can be eaten on the side of just about any breakfast or incorporated into a smoothie, cottage cheese, yogurt or high fiber/high protein cereal!

Veggies can be added into smoothies with no taste (like spinach) or to scrambled eggs and egg bites

This week, I am challenging you to eat breakfast everyday. If you already eat breakfast everyday, try to include a fiber and/or healthy fat, protein and veggie or fruit to your breakfast everyday this week!

I'd love to hear how you manage to fit breakfast in despite a busy schedule or hitting snooze one too many times. Comment below to share!

I'm here for you and I believe in you!

- Miranda Castillo, RD, LD, CDE