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Day 14: Morning affects evening

Jenn J

Day 14: Morning affects evening

Do you ever start munching late in the day, then snack your way through the rest of the afternoon and the evening? If you have problems with late-day eating, take a look at what you did earlier in the day. Often struggles with hunger, fatigue and food cravings in the afternoon or evening relate to how you ate in the morning.

Breakfast and hunger

Are you usually a breakfast eater? Or do you avoid eating in the mornings because it seems to make you feel hungry all day? When you routinely skip breakfast, your digestive tract stays dormant until you finally give it food.

If you surprise your stomach one morning by unexpectedly eating breakfast, it secretes more digestive acid than the food requires, causing hunger pangs to linger for several hours.

Don't skip breakfast in an attempt to avoid this struggle with hunger. If you eat breakfast every day, you'll eventually retrain your stomach to manage food better in the mornings. It may take time for your body to adjust, but after a week on your new schedule, your all-day hunger will disappear.

You also may need to evaluate the timing of your fuel stops and begin eating more often. When you don't give your body enough fuel during the early part of the day, by late in the afternoon, it starts screaming for food.

Worse yet, your system may have a hard time catching up. This can actually make you keep nibbling all evening, even after you've eaten a large dinner.

Afternoon droop

Are you often famished and exhausted when you get home from work? By this time of day, fatigue and hunger can easily ruin your judgment about eating. To manage this late-day, high-risk time, always eat a snack sometime between three and four o'clock in the afternoon.

Look for healthy fuel sources that include both protein and carbohydrates. For example, you might have an apple along with a mozzarella cheese stick or combine a few slices of deli turkey with some raw vegetables. Many of the commercial energy bars also contain a good balance of both nutrients. The protein in the food will slow down the digestive process, giving you a long-lasting energy boost from the snack.


Set a goal of eating breakfast every day for the next week. In your notebook, record what you ate.

If you wish, you can split your breakfast into two mini-meals and eat the second one mid-morning.

Plan a couple of options for late-afternoon snacks. List them in your notebook so you'll remember your ideas.

  Lyn💛 Replied:

  Jenn J Replied:

With my time shift, working swing shift, my morning is most people lunch. I try to eat at noon for my first meal. I eat around 5 to 6pm for my lunch, and around 9pm or 10 for my supper.

I do find that if I eat a large "breakfast" I find that I can go longer before feeling hunger for lunch. I also find that I can eat lighter meals later in the day with a protein heavy large breakfast.

  Jenn J Replied:

I have had them before, but usually first thing in the morning. Never thought of having one late at night. I need to get a new supply as mine was too old and didn't taste right.

  flower Replied:

A high protein low carb meal satisfies my energy needs for a longer time than a higher carb meal . Sugar in any form makes me want to consume more food . So I focus on those sources of food and find recipes that work with what I need and taste delicious , making sure I make enough for several meals that I can freeze for later .

The opinions expressed on this forum may not represent the opinions of Please consult your physician to determine the weight, nutrition and exercise levels that are best for you.