So many people describe the same frustrating pattern. They manage to eat “well” all day, then the moment the evening starts, they feel pulled toward the kitchen and can’t seem to stop. Dietitian Kelsey Kunik says she hears this constantly in her practice, and she argues that the cause is rarely a lack of willpower or some mysterious “food addiction.” More often, it is the body sending a clear message that it has been underfueled.
Kunik explains this through the story of a client she calls Sara, a working woman in her early thirties whose name was changed for privacy. For years, Sara felt as if she lost control at night, eating foods she didn’t even truly want and then blaming herself for “ruining” the day. She had a long history of dieting that started in her teens, cycling through low carb plans, very low calorie approaches, and strict rules like keeping snacks out of the house. Even when her goals shifted toward health, with a vegetarian diet, more fruits and vegetables, and a steady exercise routine, the nighttime overeating only intensified.
When Sara walked through a typical day, the warning signs were easy to spot. She started with a workout, then had a light smoothie made with almond milk, spinach, and a small amount of berries. Lunch was usually a big salad with vegetables, a little fruit, and rice cakes. By late afternoon she was exhausted, and after preparing a “healthy” dinner at home, she would find herself back in the kitchen an hour later, starting with something small and building into cookies, chips, and ice cream.
Kunik identified two main issues in the routine, not enough calories during the day and meals that were poorly balanced. Sara’s early meals were mostly quick digesting carbohydrates and were missing the protein and fat that help keep digestion slower and hunger steadier. By early evening, she had eaten less than 500 calories, which set her up for intense cravings. In that state, the brain pushes hard for energy, and high calorie foods become especially tempting because they deliver fast relief.
As reported by EatingWell, the fix was not dramatic, it was strategic. Sara kept her smoothie but added protein powder or Greek yogurt and chia seeds to bring it closer to a real meal. Lunch became more filling with chickpeas, nuts, and plant based protein options, and it was paired with something more substantial like whole wheat pita or a baked sweet potato. The most important addition was a planned afternoon snack to bridge the long gap between lunch and dinner.
Within a couple of weeks, Sara’s nighttime grazing dropped sharply, and she felt more energized during the day. The bigger takeaway is simple. If evenings feel chaotic around food, it may be a sign that the body is trying to catch up, not a sign of weak character.
Have you noticed certain daytime habits that make nighttime cravings worse, or changes that helped you feel more in control? Share what worked for you in the comments.
