3 Secret Weapons to Win the Battle of the Bulge

By Jon Benson

"How do I control my sugar cravings at night?"

I am asked this question quite often. Most of us can relate to food cravings, especially sugar, during the nighttime hours. We all tend to crave sweets at night more than during the day, especially if we are dieting.

There are many reasons for this, ranging from poor mental programming to poor "literal" programming--disempowering television that is flooded with ads for food. Yet there is only one consequence: a thicker waistline.

It is hardly news that the world is more obese now than at any time in recent history. Nighttime binging, whether it is large meals or sugary treats, is one of the primary reasons for our obesity pandemic. Research done at the University of Texas at El Paso demonstrated that Americans currently consume about 40 percent of their total calories at night. Unfortunately, this is the time when the metabolism is beginning to slow down. More of that food can be stored as fat and healthy sleep patterns can be disrupted, thanks to the drain on the digestive system.

But asking, "How can I control sugar cravings?" will not deliver a satisfactory response. You cannot “control” anything. Your subconscious knows this. A great "power question" (as I call them) is to ask, "How can I manage my desire for sugar in a healthy and enjoyable way?" This question implies many wonderful things and does not suggest that you have cravings or that you can control anything.

Just know this: There are weapons you can use to overcome food urges at night--sugar or otherwise--that can help you win the battle of the bulge!

Weapon Number 1: Manage Your Blood Sugar

You will find that as you control your blood sugar throughout the day, the craving for sweets diminishes at night. This is a biological response, as sleep is psychologically linked to hibernation from our great, great, great (keep going) grandparents. They were accustomed to having very sweet fruit before going into periods of fasting and hibernation.

You can manage your blood sugar (assuming you are healthy) by following a nutrition plan that is centered on low-insulin foods. For some, this means high protein, moderate fat and low to moderate carbohydrates. Some of us can get by with medium carbohydrate and protein and lower fat, just as long as the carbohydrates are unrefined and unprocessed. Flours, so-called "white carbs" and boxed cereals will not cut it.

Weapon Number 2: Give the Boob Tube a Break

Try to schedule your nightly television time around your meals in a strategic fashion. Do something active immediately after your dinner meal. Take a walk or ride your bike. Then (if you wish) eat a healthy, planned snack later in the evening before you resume watching television. That helps you avoid the temptations of food commercials, since you will be nice and full while you are watching them.

Better yet, try a "television fast" for a week just to see what happens. That means doing without television or other forms of media for a full week. I guarantee you will notice a huge difference in your nighttime cravings after the first few days, especially if you occupy yourself with more constructive activities.

Weapon Number 3: L-Glutamine

L-Glutamine is an amino acid that helps the body regulate digestion and protein synthesis. However, I discovered another use for L-Glutamine: It is a natural appetite suppressant. Simply place a bit of the powdered form of L-Glutamine on the actual taste buds that sense sweet, on the very tip of your tongue. This can help offset your body's desires for sugar. You may end up "craving" protein instead, which is usually a much better choice.