“I always crave something sweet after dinner.” Before you assume you lack willpower, there’s something worth considering: what did you eat for dinner?
If your plate has little protein or is mainly composed of carbohydrates, it’s possible the meal won’t leave you feeling truly satisfied and, after a while, you’ll find yourself reaching for something else to eat.
The change can be on your plate
You don’t need to eat smaller portions at every dinner to lose weight. You need a dinner that leaves you feeling full and content.
A simple way to build it:
🥩 1/3 of the plate should be protein: meat, chicken, fish, or eggs.
🥗 1/2 of the plate should be vegetables: they provide fiber and bulk.
🥑 A serving of healthy fats: olive oil, avocado, nuts or seeds.
Carbohydrates can also be present. The amount will depend on your needs and your goal.
The idea isn’t to exclude foods, but to assemble a more complete meal.
And dessert?
That doesn’t mean you can never have something sweet after dinner.
But if every night you feel you need to end with chocolate, cookies, or ice cream, try asking yourself this before you reach for it:
Did my dinner really satisfy me?
Because many times, when we’re trying to lose weight, we end up with dinners that are too small or low in protein, and then we find ourselves craving more.
And there’s another interesting point: foods like eggs, fish, seeds, and nuts provide nutrients that support rest and can be part of a dinner designed to also promote sleep.
Losing weight does not mean going to bed hungry. Sometimes, the solution isn’t about learning to resist the craving. It’s about learning to assemble your plate better.
Source: Solange Leban holds a degree in Nutrition, specializing in women 40+. @nutricionconsolange
