Food cravings are something all of us have likely experienced — especially at the end of the day and right before bed. And these cravings can be frustrating, especially when you’re trying to lose weight.

After all, when that craving hits, it’s easy to feel overwhelmed trying to decide whether or not eating that snack will hinder your health goals or be totally oaky.

Let’s talk about why food cravings happen, whether they lead to weight gain, and tips for managing them.

Why Do Food Cravings Happen? 

There are several reasons why food cravings occur.

Sometimes we crave food when we are stressed or upset and we look for comfort in higher caloric foods, like cookies, ice cream, and pizza.

Cravings can also be related to habits and experiences.

For example, say you’re used to enjoying ice cream at night while watching TV with your family. Then you decide that is no longer a habit you want to continue. At least in the beginning of making this change, you’ll likely still crave that bowl of ice cream when you’re watching TV at night.

Cravings can also be due to hormonal shifts that come with losing weight.

Leptin is a hormone that’s known as the “satiety hormone.” It helps regulate energy balance by telling the body it’s satisfied and to stop eating. When we lose weight, our leptin levels decrease, which can then increase our food cravings. 

Does Evening Snacking Cause Weight Gain?

The act of eating or snacking at night itself does not cause weight gain.

In fact, some studies show that an evening snack that contains a carbohydrate and protein before bed may help stabilize morning blood sugars and aid in weight loss. 

Now, that doesn’t mean that snacking at night doesn’t matter. What you’re snacking on and how much you’re eating are also important.

If your portion size or calorie content of that evening snack causes you to exceed your calorie goal for the day, doing this consistently will likely lead to weight gain.

Additionally, regularly eating cookies or sweets just before bed isn’t the best for your overall health. When possible, try to choose a snack that offers nutritional benefits for your body, such as protein or fiber.

Overall, eating an evening snack doesn’t guarantee that you’ll gain weight. However, it’s still important to satisfy those evening cravings with healthy options that will keep you on track with your weight loss and overall health goals.

Best Snacks If You’re Craving Something Sweet

1. Our Lightened Up Dark Chocolate & Strawberry Cheesecake Bars 

Using plain Greek yogurt, reduced fat cream cheese, and dark chocolate, these bars taste just as indulgent as traditional cheesecake! 

One serving contains 155 calories, 10 grams of fat, 10 grams of carb, 1 gram of fiber, 5 grams of sugar, and 4 grams of protein.

2. “Baked” Apples

This is one of my favorite quick recipes for a sweet evening snack.

Core an apple while leaving the bottom intact. It is up to you if you want to peel the skin off of the apple or not. Place the apple in a deep bowl, and be sure the apple is standing upright.

Take 1 teaspoon of brown sugar, and 1 1/2 tsp of cinnamon or apple pie spice and place in the middle of the cored apple. 

Place plastic wrap tightly over the bowl, and “bake” in the microwave for 5 minutes.  Make sure that the plastic wrap doesn’t touch the apple. You can also use an inverted plate or paper towel to cover the apple instead.

Take the bowl out of the microwave (use oven mitts or pot holders as the bowl is going to be HOT!), and take off the plastic wrap. Let the apple sit for 5 minutes, then enjoy!

One “baked” apple by itself contains 116 calories, 36 grams of carbs, 5 grams of fiber, 28 grams of sugar (4.5 grams added sugar), and 1 gram of protein.

3. Our Almond Butter Flax Seed Granola Bars

These chewy granola bars are made with a handful of nutritious whole ingredients, including oats, flax seeds, natural almond butter, and cashews for a nutritious snack that also satisfies those sweets cravings.

You can even add mini chocolate chips or dried fruit to make them even tastier! I recommend making a batch on Sunday so that you have a healthy option ready to go the rest of the week.

One granola bar provides 187 calories, 11 grams of fat, 24 grams of carb, 4 grams of fiber, 8 grams of sugar, and 5 grams of protein.

4. Mini Dark Chocolate Chips & Popcorn 

Whether you use a pre-popped popcorn like Skinny Pop, or make the popcorn yourself, adding some mini dark chocolate chips makes for a deliciously sweet, fiber-rich snack.

I like using home-popped popcorn as the the chocolate get’s all melty! However, if you prefer solid chips in every bite, wait until the popcorn is cooled or use the pre-popped option!

Also make sure to use popcorn that doesn’t already contain added sugars.

Two cups of air-popped popcorn and 1 tablespoons of dark chocolate chips provides approximately 132 calories, 5 grams of fat, 22 grams of carbs, 2 grams of fiber, 8 grams of sugar, and 2 grams of protein.

5. Graham Crackers With Peanut Butter & Honey

I love these graham cracker snacks. They’re pretty much a cross between a s’more and a peanut butter and honey sandwich!

Break one sheet of plain graham crackers in half. On one half, spread 1 tablespoon of peanut butter and 1 teaspoon of honey.

For a chocolate kick, add ½ a tablespoon of mini chocolate chips!

When the peanut butter, honey, and the optional chocolate chips are added, place the other half of the graham cracker on top.

One graham cracker sandwich without the chocolate kick contains 164 calories, 10g of fat, 17 grams of carbs, 2 grams of fiber, 9 grams of sugar, and 5 grams of protein.

The optional inclusion of chocolate chips would add 12 calories, 1 gram of fat, 2 gram of carbohydrates, 1 gram of sugar to the mix.

Craving a peanut butter cup? Skip the honey and use a chocolate graham cracker instead!

Best Snacks If You’re Craving Something Savory

1. Pita Chips and Tzatziki

Tzatziki is a Greek cucumber and yogurt sauce that’s a wonderful alternative to high-calorie, creamy chip dips.

Because yogurt is used as the base, this sauce includes protein and is often lower in saturated fat.

Plus, the dill, lemon juice, and garlic give the dip a refreshing and savory flavor which pairs wonderfully with baked pita chips! 

Ten of Stacy’s Simply Naked Pita Chips with 2 tablespoons of Trader Joe’s Tzatziki Sauce provides 160 calories, 7 grams of fat, 21 grams of carbs, 1 gram of fiber, 2 grams of sugar, and 4 grams of protein.

2. English Muffin “Pizza”

Instead of buying microwavable pizza bites, try making your own healthier “DIY” mini pizza using whole grain English muffins! 

Preheat your oven to 350 degrees F and line your baking sheet with parchment paper.

Spray cooking spray on the parchment paper and place both halves of the english muffin on the baking sheet.

Add 1-2 tablespoons of pasta sauce to each half. I recommend using a low-sodium marinara or garlic and basil pasta sauce.

Next, add 1 tablespoon of part-skim shredded mozzarella to each muffin. To make these even healthier, add some sliced olives or diced leftover vegetables from dinner.

Place the baking sheet in the oven for 10 minutes, or until the cheese is nice and bubbly. Allow your mini pizza to cool for about 5 minutes before digging in.

One whole wheat English muffin pizza with sauce and cheese provides about 212 calories, 5 grams of fat, 33 grams of carbs, 5 grams of fiber, 9 grams of sugar, and 11 grams of protein.

3. Veggies and Guacamole 

Guacamole contains heart healthy unsaturated fats and is another filling alternative for a vegetable dip! 

Instead of using tortilla chips, get an extra serving of vegetables in by using raw sliced veggies, such as bell peppers, carrot sticks, celery, or sliced jicama to dip into your guac.

If you don’t feel like making your own, you can also buy guacamole at your local grocery store. My go-to brands are Wholly Guacamole and Trader Joe’s Avocado’s Number Guacamole.

I chose Trader Joe’s Avocado’s Number Guacamole and bell peppers for this snack. Nutrition information will change slightly depending on what brand and veggies you choose.

For 2 tablespoons of guacamole and 1/2 cup of bell peppers, this snack provides 83 calories, 5 grams of fat, 8 grams of carbohydrates, 4 grams of fiber, 3 grams of sugar, 2 grams of protein.

4. Caprese Ricotta Toast

Sometimes at night, we just want toast! 

Instead of toast and butter, try this 5-minute recipe for a filling and satisfying savory option. 

Whole grain toast provides more fiber and a little bit more protein than white bread, which means you’ll stay fuller for longer. The low fat ricotta cheese also contains protein to help keep us satisfied.

Lastly, adding the tomatoes and basil brings a craving-satisfying flavor, so you only need one slice!

Depending on the brand of bread you use, 1 slice provides approximately 126 calories, 3 grams of fat, 19 grams of carb, 3.5 grams of fiber, 6 grams of sugar, and 7.5 grams of protein.

5. Turkey & Cheese Roll Ups

Using 3 slices of roasted deli-style turkey, 1 1/2 slices of sliced cheese, 1 dill pickle spear, and your favorite mustard, this snack will satisfy your sandwich craving, without adding an extra meal onto your day. 

To assemble your roll-ups, cut the pickle spear into 3 slices. Then, cut the one slice of cheese in half so you have three half slices.

Spread out each slice of turkey on a clean cutting board or plate. Add one slice cheese, , a teaspoon of mustard, and a piece of pickle spear into the middle of each slice of turkey.

Roll them together, and viola! To help the roll ups stay together, try using a toothpick to hold shape. 

For turkey, I recommend using a brand like Applegate, which is free of nitrates, nitrites, and artificial flavors and colors.

This snack provides 184 calories, 1 gram of carb, 1 gram of sugar, and 18 grams of protein.

The Bottom Line 

Regardless of the time of day that your cravings hit, remember that there are food pairings to help curb your cravings while still staying within your Lose It! nutrient goals for the day.

Don’t forget to log your evening snacks into your Lose It! app to stay within your calorie goal range!