At the end of a long day, the treats we crave most tend to be those laden with sugar, fat and salt, but caving in to such indulgences can kickstart a vicious cycle.
The best way to circumvent late-night cravings is to end the day with a hearty meal that encompasses all the essential elements the body needs.
According to Guna Bilande, a nutritionist who works with post-bariatric at Weight Loss Rita, simply adding salmon, quinoa and broccoli will help the body stock up on all the ingredients it needs.
Bilande explained: “A balanced evening meal should include a combination of lean protein, healthy fats and high-fibre carbohydrates.
Small lifestyle changes can make a significant difference to belly fat
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“These nutrients work together to promote feelings of fullness and stability in blood sugar levels, warding off the urge to indulge in unhealthy snacks later in the night.”
Salmon is rich in omega-3 fatty acids, and high-quality protein, which helps regular hunger hormones and supports overall health.
“Meanwhile, quinoa is a healthy nutrient-dense whole grain packed with protein and fibre that provides sustained energy and promotes feelings of fullness,” added the expert.
“Complementing the meal is steamed broccoli, loaded with fibre, vitamins and antioxidants, adding volume to the meal and supporting digestive health.”
The expert emphasises the importance of protein-rich foods to help trigger the release of the unique peptides that promote fullness.
“These hormones play a crucial role in signalling fullness to the brain, reducing the desire to overeat,” she explained.
“Incorporating sources of healthy fats, such as avocado or nuts, further enhances satiety and supports hormone regulation.”
Another crucial player in weight loss diets is carbohydrates, which can be eaten freely as long as they’re unrefined and high in fibre.
“Fibre-rich foods not only add bulk to your meal but also slow down digestion, keeping you feeling satisfied for longer,” noted Bilande.
“And non-starchy vegetables like steamed broccoli are packed with nutrients and antioxidants, boosting overall health and well-being.”
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What’s more, choosing natural, nutrient-dense options over highly processed snacks helps satisfy cravings without derailing your progress.
“By fuelling your body with a well-balanced evening meal that addresses nutritional needs and supports hormone balance, you can effectively curb cravings and maintain a healthy lifestyle,” the expert explained.
It comes as Laura Southern, nutritional therapist at London Gynaecology, recently told GB News of the most important carbohydrates for fat loss.
According to the expert, fad diets to ignore for weight loss include juice cleanses and extreme calorie restriction, as they only offer short-term results.
