Sugar cravings in the evening can feel insistent, especially after a long day. Whether they’re driven by stress, habit or genuine hunger, managing them effectively is key to maintaining your health and balance. In today's post, I’ll share expert-backed strategies to help you navigate these cravings while supporting your metabolic health. Let’s dive in!
1. Sip herbal teas
Hydration is essential for maintaining metabolic balance, and thirst is often mistaken for hunger. Teas like peppermint or chamomile are particularly effective in the evening. Not only do they hydrate, but their calming properties can also help satisfy your senses and reduce the desire for something sweet.
- How to make it work: Brew a cup of your chosen tea, inhale the soothing aroma and sip slowly. This mindful approach can help you pause and evaluate whether your craving persists.
2. Snack on Protein-Rich Foods
If you’re genuinely hungry, choose snacks like a boiled egg, roasted chickpeas, or a small handful of nuts or seeds. These options are high in healthy fats and protein, which stabilise blood sugar and curb cravings effectively.
- Why It Works: Protein and fats digest more slowly, providing satiety, sustained energy and reducing the likelihood of sudden sugar cravings.
3. Enjoy Very Dark Chocolate
If you want something sweet, a small piece of very dark chocolate (70% cocoa or higher) can satisfy your craving without causing a blood sugar spike. Dark chocolate also contains anti-inflammatory phytochemicals and magnesium, which can help reduce stress-related cravings.
- Tip: Pair it with mindfulness. Savour the flavour and texture, focusing on the richness rather than eating without noticing.
4. Take a Short Walk
Light physical activity can help regulate blood sugar levels and distract your mind from cravings. A brisk 10–15-minute walk outdoors or even pacing indoors can make a big difference.
- Added benefits: Even light exercise releases endorphins, improving mood and reducing stress.
5. Reflect on Hunger Cues
Ask yourself whether your craving stems from genuine hunger or something else, like stress, boredom, or emotion.
- Practical prompt: Pause and ask, “What am I really feeling right now?” If it’s not hunger, explore non-food ways to meet that need, such as relaxation or connection.
6. Plan a Balanced Dinner
Prevent evening cravings by ensuring your dinner includes protein, healthy fats, and fibre. This combination promotes satiety and keeps blood sugar levels steady.
- Example Plate: Grilled salmon with a side of roasted vegetables and quinoa, drizzled with olive oil.
7. Journal Your Cravings
Writing can be a powerful tool for understanding and managing cravings. Journalling helps you explore triggers and identify patterns.
- Prompt: Try writing responses to questions like: “What triggered this craving? How can I soothe myself without food?”
8. Practise Mindful Exercises
Techniques like box breathing and progressive muscle relaxation are excellent for calming the nervous system and reducing stress-related cravings.
- Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. Repeat for 5 minutes.
- Progressive Muscle Relaxation: Starting with your toes, tense each muscle group for 5 seconds, then release. Move upwards through your body, finishing at your head.
9. Connect with a Friend
Sometimes cravings are more about emotional hunger than physical hunger. Reaching out to a friend for a chat can provide the connection and support you need.
- How to Start: Share your thoughts or ask about their day. It doesn’t need to be a deep conversation; even light-hearted topics can help.
10. Do Something Creative
Engage your hands and mind with an activity like sketching, knitting, playing music or solving a puzzle. Creativity shifts your focus away from cravings and provides a sense of accomplishment.
Bonus tip: 11. Organise or Tidy Up
Tidying up a drawer, folding laundry, or decluttering a small area keeps your hands busy and redirects your energy.
- Why It Works: The sense of order and productivity you achieve can reduce the mental restlessness that often drives cravings.
Evening sugar cravings are common, but they don’t have to derail your health goals. By understanding your body’s cues and using these tried-and-tested strategies, you can respond in a way that supports your well-being. With practice, you’ll find the balance that works best for you and will learn to navigate cravings in a healthy and effective way.
About Anna Lycett, Metabolic Health Coach
Anna Lycett is a certified gym instructor and a professional health & nutrition coach dedicated to helping people recover their health. She believes in a holistic approach grounded in science and practical experience, working on nutrition, lifestyle habits and understanding ourselves better. Her work helps her clients achieve their goals, gain self-confidence and feel empowered to take control of their health.