So, you want to have the perks of getting Ozempic without actually taking the medicine? Well, how about with nutrition? Here are 6 foods that have Ozempic-like effects on appetite!
There’s a certain guy who sneaks into my house at night, raids the pantry, and leaves crumbs all over the floor. He’s kinda creepy. Thomas DeLauer calls him Nighttime Thomas. Spoiler alert – Nighttime Thomas is him, but it’s like he becomes a totally different person when the sun goes down! He’s even heard others deal with their own version of this sneaky character. Nighttime me makes awful food choices, gets ravenous, and is completely out of control. And I’m not alone.
Thomas DeLauer is a celebrity trainer and health author. His YouTube Channel has more than 3.5 million subscribers and he has been on the cover of numerous international magazines.
Nighttime cravings can sabotage your health goals, but here’s the thing: you’re not powerless. There are simple ways to tackle it, and today, we’ll explore how you can calm the beast inside when the stars come out. Let’s kick things off with a few easy, actionable tips to finally control those evening munchies.
What’s the Deal with Nighttime Cravings?
- Increased hunger in the evening: It’s often not about real hunger but a combination of habits, boredom, or just the body’s natural rhythm trying to trick us.
- Mindless eating: You’re watching TV, and next thing you know, an entire bag of crisps is gone.
- Late-night snacking: These tend to be unhealthy, high-carb, or sugary options because our brain craves a quick dopamine hit after a long day.
So, what’s the solution? Is Nighttime Thomas destined to rule forever? Nope, we’ve got some tricks up our sleeves.
6 Foods that Have Ozempic-Like Effects on Appetite
Apple Cider Vinegar: Your New Evening BFF
How ACV Can Help:
- Reduces cravings: Apple cider vinegar (ACV) slows down the digestion of carbs, preventing that blood sugar spike that leaves you hungry soon after eating. It’s almost like ACV “takes the cake out of your hand” before you eat it!
- Balances blood sugar: ACV helps create a gentler blood sugar curve, keeping those late-night cravings in check.
How to Use It:
- 2 tablespoons of ACV mixed in a glass of water with a squeeze of lemon. Drink it before dinner or as an evening tonic to reduce cravings and avoid those midnight pantry raids.
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Choose Salt Over Sweet
Here’s a wild fact: your body might trick you into thinking you need sweets when what you actually crave is salt! When you’re low on salt, your brain sends signals similar to sugar cravings.
Quick Salt Fix:
- Electrolytes: Keep some electrolyte water handy. Sip on it when you feel a snack attack coming. It keeps you hydrated and satisfies the salt-craving NST neurons without all the empty sugar calories.
Pro tip: Half a teaspoon of salt is way fewer calories than a teaspoon of sugar. It’s a no-brainer swap that keeps cravings at bay without packing on the pounds.
Get Ahead with Protein
Protein is your secret weapon. When you load up on protein, you feel full, and your cravings simmer down. One trick? Have a protein shake before you even get home. It sounds simple, but it’s a game-changer.
Back when I was in the corporate world, I’d down a protein shake on my commute home. By the time I got home, I wasn’t ravenous, which meant I didn’t tear through the kitchen like a maniac. My wife definitely appreciated that!
Protein First:
- Protein helps regulate blood sugar: Studies have shown that starting your meal with protein reduces glucose spikes. So, whether it’s a shake, a piece of chicken, or a handful of nuts, protein should be your pre-dinner go-to.
Potatoes vs. Rice: The Ultimate Starch Showdown
When it comes to carbs at dinner, not all are created equal. If you’re choosing between potatoes and rice, opt for the potatoes. They’re not just filling – they’re packed with protease inhibitors that help keep you satisfied for longer.
Why Potatoes Win:
- Slower breakdown of proteins: Thanks to these inhibitors, you’ll feel fuller for longer after eating potatoes.
- Less desire to snack later: Eating foods that help regulate your appetite means you’re less likely to sneak into the kitchen for those unnecessary late-night snacks.
MCT Oil: Your Appetite Suppressant in Disguise
Ever heard of MCT oil? If you’re not on keto, you might be tempted to skip this one, but hold up – it’s actually pretty cool for anyone trying to suppress nighttime cravings.
A study showed that adding a little bit of MCT oil – just 5-10 grams – significantly reduced hunger. People who had MCT oil at breakfast ended up eating less for lunch. It’s the same for dinner, and even with just a small amount, your body feels satisfied and full, meaning less pantry raiding at 10 p.m.
Eat a Bigger Breakfast
This might sound counterintuitive, but eating a bigger breakfast can help curb nighttime hunger. Most of us skimp on breakfast, eat a moderate lunch, and then go all-out at dinner. But flipping that on its head is a powerful move.
Why Bigger is Better:
- Big breakfast = less hunger later: When you start the day with a solid, balanced meal, your appetite levels throughout the day shift. That means fewer cravings at night.
It might feel like going against the grain, but it works! Make breakfast the star of the day, and watch as Nighttime Thomas quiets down by bedtime.
Don’t Go Hardcore in the Evening
Here’s a tip that might surprise you: avoid intense cardio or exercise at night. Intense workouts can spike your appetite, and you end up eating way more than you burned off.
Light Evening Exercise:
- Go for a walk or light resistance training instead of high-intensity cardio in the evening. It helps you wind down without driving your appetite through the roof.
Final Tips to Tame Nighttime Cravings
- Avoid sweet drinks: Drinks with sugar, even diet ones, light up the brain and make you crave more.
- Skip high-fat snacks at night: They’re super easy to overeat.
- Stop eating after dark: Try to set a cutoff time for food. If you must snack, reach for something like seaweed snacks. Practically no calories, yet they satisfy that nibbling urge.
Conclusion: Beat Nighttime Cravings for Good
You don’t have to let nighttime cravings derail your goals. With just a few tweaks to your evening routine – whether it’s a splash of ACV, a handful of protein, or choosing the right carbs – you can finally get Nighttime Thomas under control. After all, nobody wants to clean up after a midnight pantry raid every night. Trust me on that one!
