Comment combattre la faim en soirée?

Comment combattre la faim en soirée?

Lors de la première rencontre avec mes clients, plusieurs d’entre eux mentionnent avoir encore faim après leur souper. Le grignotage devient alors plus tentant ; biscuits, chocolat et crème glacée ne sont que des exemples d’aliments pour lesquels les gens optent en soirée. Plusieurs raisons peuvent être responsables de cette faim en soirée ; un repas pris trop rapidement, un manque d’hydratation, un apport faible en protéines durant la journée, etc. Pour éviter une telle situation et éviter le grignotage en soirée, voici quelques conseils pour déjouer la faim.

Prendre un bon déjeuner

Mon premier conseil serait de « Prendre un bon déjeuner ». Pour qu’il soit le plus bénéfique possible, assurez-vous qu’il contienne suffisamment de protéines. Fromage, œuf, yogourt grec, fromage cottage, beurre d’arachide, produits céréaliers à grains entiers, sont de bons exemples à intégrer à votre déjeuner pour vous permettre d’atteindre la satiété et de partir la journée du bon pied. En sautant le déjeuner ou en ne déjeunant pas suffisamment, vous êtes plus à risque de rester sur votre faim toute la journée, d’être tenté par la fameuse galette de la machine distributrice à la pause et, évidemment, d’être affamé en soirée.

Prendre des collations

Le manque de protéines au déjeuner est l’une des raisons pour laquelle vous pouvez avoir faim le soir, certes, mais le reste de la journée joue aussi pour beaucoup sur votre appétit. L’avantage des collations est de pouvoir augmenter votre apport en protéines et en fibres en petites doses afin d’éviter les baisses de fatigue et la faim trop intense au prochain repas. Opter pour des noix, un morceau de fromage, un yogourt grec ou encore de l’hummus, accompagné d’un fruit ou de quelques craquelins sont suffisants pour être considéré comme des collations optimales qui vous permettront de garder votre niveau d’énergie stable toute la journée et éviter les envies de grignoter en soirée.

Prendre des repas complets

Évidemment, si vos repas manquent de certains macronutriments, la faim fera surface beaucoup plus rapidement. En utilisant l’assiette équilibrée, vous vous assurez d’avoir des repas complets et bien équilibrés. Pour ce faire, assurez-vous que 50 % de votre assiette soit remplie de légumes, 25 % de produits céréaliers à grains entiers et le dernier 25 %, en protéines. Prenez le temps de manger, de mastiquer et de déguster vos aliments. Souvenez-vous qu’il faille seulement 22 minutes avant que le signal de satiété se rende au cerveau, alors nul besoin de se presser.

Buvez votre minimum d’eau

La déshydratation est un phénomène très subtil qui est souvent confondue avec la faim dont nous avons déjà discuté dans un article précédent. Pour vous assurer que vous buvez suffisamment d’eau, calculez 30 ml par kg de poids et viser ce minimum d’eau chaque jour. Vous comblez vos besoins hydriques en jus et en boissons gazeuses. Malheureusement, ces boissons très sucrées influencent votre cerveau en lui faisant croire qu’il en a besoin de plus. En résumé, ces boissons sont de véritables drogues pour le cerveau, qui vous redemandent toujours et toujours du sucre. Faites le test ! La prochaine fois que la faim vous prendra en soirée, commencez par prendre 1 grand verre d’eau et attendez 15 minutes. Si vous sentez toujours votre ventre gargouiller par la suite, il s’agit bel et bien de la faim, sinon, ce sentiment aura disparu et il vous sera plus facile de vous départir de cette habitude de grignoter le soir.

Comblez l’ennui

Vous avez suivi tous les conseils plus haut, mais votre envie de manger en soirée demeure toujours, cela pourrait simplement dire que vous vous ennuyez. À ce point, vous croyez avoir faim puisqu’en autre, vous cherchez à vous distraire et vous occuper. Pourquoi ne pas en profiter pour prendre du temps pour VOUS. Prenez un bon bain chaud, allez vous oxygéner la tête en prenant une grande marche, commencez un bon livre, appelez une connaissance, bref prenez simplement le temps de faire quelque chose pour vous, loin du garde-manger.

Tentez d’intégrer ces conseils progressivement dans votre routine et regardez les résultats dans quelques jours. J’attends vos commentaires.

 

Image: www.ultimatelifespan.com/images/hungry-woman-at-fridge-nighttime-snack.jpg

Stéphanie Ferland Dt.P. Nutritionniste

Fondatrice et Présidente de Simple-Nutrition

By | 2017-04-19T15:51:29+00:00 février 7th, 2016|Saine alimentation|60 Comments

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