3 Reasons You’re Craving Dessert After Dinner

Many people show immense willpower and determination and successfully stick to their nutrition plan during the day. Yet for many, when evening rolls around, a strong desire for sweets emerges, seemingly out of nowhere. This frustrating phenomenon is common and often a contributing factor in why some people ditch their diets, but why does it happen? 

Here, we explain 3 potential reasons you may experience late-night sugar cravings and solutions to help our Rancho Cucamonga weight loss patients combat them.

Reason 1: You’re not eating enough throughout the day

One of the most common triggers for evening sugar cravings is simply not consuming enough calories from balanced meals during the day. When you deprive your body of the calories it needs to function optimally, or if your intake is drastically reduced from your usual habits, it often responds by seeking quick energy sources. Sugary treats are a fast but ultimately detrimental way to make energy, which is why your brain might signal you to eat them when you’re running on empty. 

Solution

You can discuss a few options with your weight loss physician to ensure you are getting enough calories so your body isn’t working against your healthy choices. You can potentially avoid a dessert disaster by:

• Adding additional, diet-friendly calories to your meal plan
• Eating more protein with your final meal of the evening to stave off hunger for longer
• Re-structuring your meal plan to allow for a slightly larger portion in the evening or eating a smaller portion a little later than usual 
• Choosing a small, nutrient-dense bedtime snack (Note: This study found that a healthy snack before bed (<150 kcals) has positive physiological effects. This is in contrast to the long-held belief that you should avoid all foods for several hours before bed.)

Reason 2: Your stress levels are too high 

Short-term stress typically results in a lower-calorie intake; many people ignore hunger cues or go unnoticed. However, chronic stress can increase sustained cortisol levels, and your body’s attempt to lower your cortisol level may manifest in food cravings, especially sugary, comforting foods you have a positive psychological attachment to.

Solution

Life’s acute and chronic stressors are largely unavoidable. One of the best ways you can manage your stress is by staying active:

• Exercise boosts endorphins and other “feel-good” hormones to help improve your mood.
• Exercise improves the quality of your sleep, which is essential for every physical, mental, and emotional process you have. 
• Exercise helps reduce the adverse effects of stress on your body and improves cardiovascular, digestive, and immune system functions.

Remember, exercise is not exclusive to the gym; you can help lower stress levels by walking, gardening, or enjoying hobbies that require movement of some kind. 

Reason 3: Your body is programmed to expect something sweet after a meal

Sweet treats typically come after the evening meal, and if desserts have been a regular part of your diet, your body and brain expect the fullness of additional foods and a quick insulin spike. So when a post-dinner dessert is no longer on the table, your brain will remind you that you’ve forgotten to provide the expected energy and calories and signal food cravings. Plus, habits can be difficult to change, and you may find that you crave dessert even if you are not hungry simply out of routine and the desire to “reward” yourself. 

Solution

The psychological effects and triggers for late-night cravings vary widely from person to person. You can help lessen the severity and frequency of these cravings by preparing for them in advance. 

• Take note of the time your food cravings occur and schedule a different activity at that time, like reading, taking a walk, or enjoying a favorite hobby. Disrupting the habit loop can eventually rewire your brain not to expect a treat.
• Ensure your nutrition plan has a good mix of proteins, healthy fats, and complex carbohydrates to keep you full and satisfied. Keeping your blood sugar balanced throughout the day will help keep your body stable and lessen craving triggers. 
• Stay hydrated. Getting sufficient water each day can be challenging, and there’s a good chance that part of the hunger cues you feel in the evening are actually thirst cues. Proper hydration is necessary for your body to function optimally and will provide a little fullness to help you not feel “empty.”
• Consider a healthy alternative to the dessert you’re craving. Greek yogurt with fresh fruit or dark chocolate (70% cocoa and above) has many nutritional benefits without traditional desserts’ sugar and fat content.

Still need help? Contact an Inland Empire weight loss surgeon today

Understanding why you experience late-night cravings and finding solutions to curb them is a great start towards a healthier lifestyle and weight loss that lasts. But if you are still unsure where to start or need help finding the right weight loss solutions for your specific needs, our Rancho Cucamonga weight loss surgeons are here to help.

We offer a range of weight loss procedures tailored to your needs and goals and post-weight loss body contouring to help complete your weight loss journey and highlight your new figure. If you would like to learn more about the options or to schedule a consultation, call the Surgical Arts of Inland Empire at (909) 579-3111 or contact us online.