Tuesday Tip: How to Stop Late Night Snacking 🍪

Late-night snacking is a tricky habit many struggle with, often derailing weight loss efforts. So why do we do it, and how can we break the cycle?

There are several reasons for after-dinner snacking, and it’s key to figure out the cause. Identifying the cause is the first step in finding a solution.

#1 Skipping Meals

If you’re not eating enough during the day, your body craves energy at night. Try meal prepping or keeping easy options on hand (ready meals etc). If you’re too busy, schedule meals like meetings to create a routine.

#2 Grazing All Day

Snacking throughout the day can leave you unsatisfied, leading to overeating at night. Have balanced meals every 3-5 hours instead of grazing, helping to regulate hunger and reduce cravings.

#3 Not Enough Protein

Protein is the most filling macronutrient. Without enough, you might feel unsatisfied, leading to late-night cravings. Include protein in each meal or snack, but not at the expense of carbs too.

#4 Unbalanced Meals

Meals lacking fibre or healthy fats can leave you reaching for snacks later. Use the balanced plate method; combine protein, carbs, healthy fats, and fibre-rich fruits or veggies to stay full longer.

#5 Uneven Calorie Distribution

Not spreading your calories evenly throughout the day can cause hunger at night. Spread your calorie intake across meals to avoid nighttime cravings.

#6 Mindless Eating

Boredom, stress, or emotions can trigger overeating. Practice mindful eating by focusing on the taste and texture of your food, and stop when you’re satisfied, not stuffed.

Late night snacking doesn’t have to derail you. By identifying the cause and making simple adjustments like consistent meals, balanced plates, and mindful eating, you can take charge of your habits.

Happy Tuesday! 🤗

Xx

Tuesday Tip: Should You Skip Breakfast? 🍳

Lately, there’s been a lot of talk about skipping breakfast for longevity. Some social media and celebrity ‘experts’ claim you should eating around 12-2 PM every day if you want to live longer. Sounds simple, right? But does the science agree?

Well… not quite.

A recent large-scale study followed 62,746 people over and found that those who skipped breakfast, or only ate breakfast 1-2 times per week, had a higher risk of developing gastrointestinal cancers (including esophageal, gastric, colorectal, liver, and gallbladder cancer) compared to those who ate breakfast daily.

And no, this wasn’t just about weight, lifestyle, or socioeconomic factors. The link between skipping breakfast and cancer risk remained even when adjusting for other variables. In fact, multiple previous studies have supported these findings.

Why might this be happening? There are a few possible explanations:

– Inflammation: Skipping breakfast is linked to higher levels of C-reactive protein, a marker of inflammation. Chronic low-grade inflammation plays a role in tumor growth by promoting oxidation, mutation, and DNA changes.

– Circadian Rhythm Disruption:Eating late may mess with your body’s internal clock, affecting metabolism and cellular function.

So, should you be eating breakfast?

The evidence suggests yes, not just for energy and satiety, but for long-term health. This doesn’t mean breakfast is magical, but skipping it could have unintended consequences beyond just hunger. It also raises general concerns about fasting for periods of time and the impact that can have on gastrointestinal health.

Moral of the story? Don’t believe every health trend you see on social media. Always question the claims and check what the science actually says.

Happy Tuesday! 🤗

Xx

Tuesday Tip: Is a calorie just a calorie?🍫

This is a common debate when discussing calorie deficits and food choices. People often say, “A calorie isn’t just a calorie—some are better than others.” For example, they argue that 100 calories of nuts aren’t the same as 100 calories of chocolate.

So, is that true? Well, technically—no. A calorie is simply a unit of measurement for energy. In that sense, 100 calories of nuts provide the same energy as 100 calories of chocolate.

However, the type of food matters. Different foods have different metabolic effects. Some require more energy to digest (this is the thermic effect of food), but the difference is small and unlikely to impact overall calorie burn significantly.

Foods with low-calorie density (like fruits, vegetables, and lean proteins) allow you to eat a larger volume for the same calories. For example, you’d need to eat 10 punnets of raspberries (250 calories) to match the calories in one Snickers bar.

Satiety also varies. High-fibre, protein, and fat-rich foods keep you fuller for longer. Solid and thicker foods provide more satiety than liquids. Some foods are hyperpalatable (aka delicious!), making them easier to overeat, while others naturally regulate appetite.

Food also has emotional and psychological effects. While nuts may be more filling, sometimes no amount of nuts will satisfy a chocolate craving, and that’s okay! In those moments, you’re better off having the chocolate and moving on, rather than overeating other foods while still wanting the chocolate.

Ultimately it’s about balancing all of these things in a way that lets you stick to your calorie goals. So sometimes that will mean going for the more filling option of nuts and sometimes it will mean going for the chocolate you actually want, but being aware that you may feel more hungry later and being prepared for that.

So yes, a calorie is just a calorie—but food is more than just food!

Happy Tuesday!🤗

Xx

Tuesday Tip: The scales have gone up! 😱

Stepped on the scales this morning and seen the number go up? First, take a deep breath. Now, let’s break down what’s actually happening.

# More Food = More Weight (temporarily!)

If you ate more than usual this past weekend, especially carb-heavy or salty foods, your body is likely holding on to extra water. That number on the scale is not fat gain; it’s just temporary water retention and food still being digested.

# Carbs Hold Water

For every gram of carbohydrate you eat, your body stores water. Enjoyed pizza, pasta, or dessert? The scales might reflect that extra water weight, not fat! This isn’t bad and doesn’t mean you should avoid carbs – we need them!

# Digestion Takes Time

The food in your digestive system has weight, too. Had a late-night meal or richer foods? It can take longer to process, which might show up on the scales.

#What NOT to Do

⁃ Don’t panic – A single weigh-in doesn’t define your progress.

⁃ Don’t restrict yourself today to “make up for it.” Drastic measures aren’t the answer.

⁃ Don’t think you’ve ruined everything, because you haven’t.

# What TO Do

⁃ Get back to normal eating. No need for extremes, just return to your usual balanced meals and routines.

⁃ Remember the bigger picture. A single meal, or even a whole weekend, is just a tiny part of your journey. Progress isn’t erased by a couple of indulgences.

⁃ Embrace balance. All foods have a place in a healthy diet, even when fat loss is the goal. Enjoying meals out is part of life because let’s be real, skipping dessert forever? No thanks!

⁃ Use other measures like clothing and it fits, or body measurements to measure progress.

This is your reminder that the scales don’t tell the full story. What matters most is consistency over time, not a temporary fluctuation.

Keep going—you’ve got this! 💪

Happy Tuesday 🤗xx

Tuesday Tip: Insulin Isn’t the Enemy! 🙌🏼

Recently, there’s been a lot of talk about insulin being the “bad guy” and the need to avoid foods that spike blood sugar, even suggesting the use of continuous glucose monitors. But do we really need to worry?

Insulin is essential for life, and the fear surrounding insulin spikes leading to insulin resistance (which can raise blood sugar and increase diabetes risk) is based on oversimplified ideas about physiology and nutrition.

Oversimplification of Food Health

Judging food only by its effect on blood sugar is short sighted. For instance, by that logic a bowl of fresh fruit, packed with fibre, vitamins, and minerals, would be viewed as less healthy than fried chicken simply because it spikes blood sugar more. Food is more than just its blood sugar impact – micronutrients, fibre content etc matter more. As does the overall balance of your diet – not just one food.

Blood Sugar Response Isn’t Simple

Your body’s reaction to food isn’t just about what you eat. It’s influenced by over 30 factors, including stress, sleep, and activity levels. Eating the same apple on different days can lead to varying blood sugar responses.

Insulin Resistance Has Bigger Culprits

The main risk factors for insulin resistance are obesity and lack of physical activity—not carbs (resulting in insulin spikes). Studies show that replacing carbs with fats to avoid blood sugar spikes can actually lead to increased prevalence of insulin resistance. If you’re not diabetic or prediabetic, obsessing over blood sugar spikes may distract you from what truly matters for your health.

Instead of fearing insulin, focus on the bigger picture. Prioritize nutrient-dense foods, physical activity, and sustainable habits. Avoid expensive glucose monitors or diet fads, and remember that balance is key. Steady, realistic changes always trump fear-based, restrictive approaches.

Happy Tuesday 🤗xx