It is best to eat the majority of your food before 8pm. But if you are hungry late in the evening then consuming a protein/fat-based snack is best.
In a nutrition conference I recently attended, researchers who look at meal timing found that when people eat between 7 am and 4 pm they have a lower glucose and insulin response. This mechanism is thought to be connected to the body's circadian rhythm—our natural body clock.
This clock is in control of many hormones in the body so it makes sense that meal timing could influence hormones such as insulin and therefore, how blood glucose is metabolized.
It was also suggested that a high protein, low carb meal at dinner is best for optimizing blood glucose response. Of course, we encourage you to eat a low carb diet all the time, so there should be no problem there.
If you're going to eat, try to eat your high protein/ low carb dinner before 8pm.
But what if you're hungry before bed?
If you go to bed hungry it can interrupt your sleep, so if you are going to eat a snack, eat something that is protein/fat-based, not something ‘munchie' and high in carbs (like chips or crackers!).
Protein-fat-based snack ideas
- Slices of cheese
- Ham and cheese
- Olives and cheese
- Nuts and seeds
- Pan fried chicken bits with guacamole
- Coconut chia pudding
- Hard boiled egg
- Peanut butter and celery sticks
- Tuna in olive oil
- Greek yogurt, nuts and a few berries
- Guacamole and celery or carrot sticks
- Cottage cheese and berries
- Peanut butter protein balls
These types of snacks will satisfy your hunger and won't send your blood sugar levels soaring – that's a good combination! 😀