If you’re trying to lose weight, evenings can often feel like the toughest part of the day. Many people start the day with healthy meals and good discipline, only to experience strong cravings around 5–6 PM. While this is commonly blamed on lack of willpower, experts say the real cause lies deeper in the body’s natural processes.
Celebrity nutritionist Nmami Agarwal recently addressed this common concern in an Instagram post, explaining that evening cravings are largely driven by hormonal changes rather than poor discipline.
According to her, hunger levels naturally increase as the day progresses due to changes in hormones that regulate appetite and energy.
The Science Behind Evening Cravings
As the day moves forward, the body undergoes hormonal shifts that can make you feel hungrier — especially during the late afternoon and evening.
The key hormones involved include:
- Ghrelin — the hormone responsible for triggering hunger — begins to rise.
- Leptin — the hormone that signals fullness — starts to decline.
At the same time, energy levels tend to drop, and blood sugar levels may fluctuate. These changes prompt the brain to look for a quick source of energy, often resulting in cravings for sugary or carbohydrate-rich foods.
As Agarwal explains:
“It’s not your willpower, it’s your hormones that’s shifting.”
Understanding this biological response can help reduce guilt and encourage smarter eating choices.
The Smarter Fix: Choose Protein And Fibre-Rich Snacks
Instead of skipping snacks or trying to suppress cravings, Nmami Agarwal recommends managing them strategically with healthier food options.
A snack that combines protein and fibre can significantly reduce cravings and improve overall energy levels.
Benefits Of Protein + Fibre Snacks
Adding this combination to your evening routine can:
- Keep you feeling full for longer
- Help stabilise blood sugar levels
- Reduce sudden cravings
- Prevent overeating during dinner
- Support weight management goals
Healthy Evening Snack Swaps To Try
Rather than reaching for biscuits or sugary snacks, consider switching to healthier alternatives that support satiety and sustained energy.
Some recommended options include:
- Nuts paired with fresh fruit
- Yoghurt topped with seeds
- Light protein-based snacks
- Fibre-rich foods combined with healthy fats
These choices work with the body’s natural hunger patterns rather than fighting against them.
Small Changes Can Make A Big Difference
The key takeaway from Agarwal’s advice is that cravings should not be ignored — they should be managed wisely.
Making small, consistent changes in your eating habits can help maintain energy levels throughout the day and reduce the likelihood of overeating at night.
Understanding how your body functions makes it easier to adopt healthy habits that feel sustainable rather than restrictive.
Disclaimer
This content provides general health information only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making significant dietary changes.