What causes the craving for junk food at night? Warnings from experts against night snacks

The desire to snack after dinner stands out as a common situation that many people encounter. Studies show that approximately one-third of people snack at night after dinner. For individuals between the ages of 18-24, this rate rises to 80 percent. Nutritionist Dr. Eating within two hours before bed increases the risk of weight gain and obesity, says Kristine Beaulieu.

APPETITE PEAKS IN THE EVENING HOURS

It is stated that regardless of how much food is eaten during the day, human appetite naturally reaches its highest level in the evening. Professor James Betts from the University of Bath reports that the hunger hormone ghrelin remains at higher levels later in the day. Betts says that this hormone is generally suppressed after meals, but this mostly occurs after breakfast, and the same effect is not seen after lunch and dinner.

Experts emphasize that meals rich in protein and fiber keep people full for longer, and state that if a nutritious dinner is not eaten, a feeling of hunger may occur at night. In addition, the fear of waking up hungry at night and habits such as snacking while watching television also trigger this situation. Professor Suzanne Higgs from the University of Birmingham states that environmental factors and habits directly affect appetite.

THE REASON FOR TRAFFICING TO HIGH CALORIE FOODS

Late in the day, not only the feeling of hunger but also the desire for high-calorie foods increases. From Leeds University, Dr. Beaulieu says that interest in fatty and sugary foods increases as the reward system in the brain comes into play. Foods high in sugar, fat and salt increase the desire to consume by activating the brain's reward mechanism, even if you are full.

There are also different research results on the effect of eating late at night on sleep quality. It is evaluated that processed carbohydrates and foods containing added sugar may cause fluctuations in blood sugar and negatively affect sleep quality. Professor Jonathan Johnston from the University of Surrey states that insomnia also increases appetite and the demand for high-calorie foods.

HEALTHY SNACKING METHODS

Experts state that in order to control the desire to snack at night, the main cause of this situation must first be determined. If real hunger is felt, it is recommended to make the main meals of the day more filling.

If snacking becomes a habit, it is recommended to change routines and have healthy alternatives available. Dr. Beaulieu states that making healthy options such as fruit, yoghurt and nuts easily accessible at home will positively affect nighttime consumption habits.