Strategies for curbing late-night hunger and fostering weight loss, according to an endocrinologist's guidance

In the pursuit of weight loss and overall health improvement, managing hunger, particularly in the evening, is crucial. Dr. med. Thomas Walser, an endocrinologist, shares his secrets on how to eliminate evening hunger and enhance well-being.

According to Dr. Walser, it's essential to understand the difference between hunger and appetite. Hunger is a physical need for food, while appetite is an emotional desire to eat due to factors such as boredom, sadness, or loneliness.

To combat emotional eating, Dr. Walser suggests finding alternative sources of pleasure. These could include going for a walk, listening to music, or enjoying the aroma of candles.

When it comes to physical hunger, Dr. Walser recommends foods with a high satiety index. These foods, such as cottage cheese with berries, fish, poultry, or meat with vegetables, provide volume, nourish the gut microbiome, and keep you full for a long time.

Fiber-rich foods, including vegetables, fruits, legumes, whole-grain cereals, and protein products, are also key to managing hunger. They not only provide volume but also prevent constipation, reduce the risk of cancer, heart attacks, and strokes.

Protein products like dried squid, dried chicken, and herring (without oil and sugar) are excellent choices for satisfying hunger without adding extra calories.

Dr. Walser advises adding fiber to every meal. Boiled potatoes, for instance, are one of his favourite choices due to their high volume, long-lasting fullness, and low calorie count.

Tuna, chicken, lean red meat, and 5% cottage cheese with berries are specific examples of foods that keep you full for a long time. The recommended daily fiber intake is 10-20g, which is equivalent to 200g of vegetables and fruits.

Maxim Kuznetsov, another endocrinologist, also offers tips to combat evening hunger. He advises eating voluminous and low-calorie foods to avoid overeating. Popcorn without oil and sugar is a recommended snack for managing evening overeating.

However, Maxim warns that some seafood contains sugar, which is unnecessary. Therefore, it's important to check the ingredients before consuming.

In conclusion, understanding the difference between hunger and appetite and making conscious food choices based on the satiety index of foods can help in managing evening hunger and improving health. Adding fiber to every meal and choosing foods with a combination of fiber and protein can help keep you feeling full and satisfied.