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  1. #1
    TRA's Avatar
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    Nighttime hunger relief?

    Started a cutting diet, coming off months and months of keto. One thing I am experiencing is incredible hunger at night that wakes me up and it's hard to get back to sleep. My diet is posted below. Last meal is within 1-2h of bedtime. Not sure if a couple tablespoons of natty pb will curb, but don't want to deviate too much from the diet for a while. Any suggestions???


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    Goal - 190-200lb (10-15%)

    Total kcal/d = ~2500
    1.5g prot/lb LBM = 47g/meal
    Carbs = 36g/meal
    Fat 20% = 9g/meal

    Snack 1 (pre workout so I can drink some coffee)
    1 slice Ezekiel bread (5/15/2)

    Meal 1 PWO
    Oats
    Whey protein powder
    Fish oil caps

    Meal 2 - meal 6
    Chicken breast/fish/egg whites/shrimp or canned tuna (super busy days)
    Sweet potato/brown rice/or oats
    1 c broccoli (no kcal count here)
    Fish oil caps/olive oil

    1 1/2 T ground psyllium husk in glass of water after Meal 6

    Work out - HIT (days are constrained due to child custody and work)
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    Tue back/bis
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  2. #2
    RaginCajun's Avatar
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    maybe add in a small meal of cottage cheese right before bed

  3. #3
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    Quote Originally Posted by RaginCajun
    maybe add in a small meal of cottage cheese right before bed
    Great idea!

  4. #4
    Jonbana is offline Member
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    the keto rebound took me 4 months to kick ... wasn't easy but I was also strict keto for 8 months I had lots of problems with hunger once getting off keto takes you'r body a while to learn how to use carbs again to keep you full

    try a cheese omlet with some good fats and veggies before bed

  5. #5
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    Thanks for info - I was on keto since last November and only did carb cheat days/cycling last 4 wks, so was on 10 mos strict. I already question whether this is the right thing as I bloated, feel full all day while trying to pound down all the lean protein but then starve at night. I tried cooking egg whites in olive oil with brown rice and broccoli because the volume of egg whites is so much for 46g/protein, but no good. I don't have cheese in my diet - would be my downfall...to this guy cheese = crack...maybe I just have to suffer. It's weird because after the last meal and psyllium my gut feels full but my brain says no way. I might save up some fats during the day, though and add to last egg meal instead of the cheese - and might try the cotto as well, but I try to avoid foods I REALLY like on this because I crave them in mass quantities and I like cottage cheese.

    Quote Originally Posted by Jonbana View Post
    the keto rebound took me 4 months to kick ... wasn't easy but I was also strict keto for 8 months I had lots of problems with hunger once getting off keto takes you'r body a while to learn how to use carbs again to keep you full

    try a cheese omlet with some good fats and veggies before bed

  6. #6
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    I battle night hunger terribly before bed. - few strategies I've employed seem to work.

    1.Chug a large class of water.
    2.Eat a salad with just leafy greens and maybe some Raw ACV
    3. Chug a protein shake or make a low cal smoothie

    Really anything that add volume to the stomach to activate its stretch receptors.

    I don't do these all combined. Just one of these three if I'm hangry.
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  7. #7
    TRA's Avatar
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    Quote Originally Posted by MuscleScience View Post
    I battle night hunger terribly before bed. - few strategies I've employed seem to work.

    1.Chug a large class of water.
    2.Eat a salad with just leafy greens and maybe some Raw ACV
    3. Chug a protein shake or make a low cal smoothie

    Really anything that add volume to the stomach to activate its stretch receptors.

    I don't do these all combined. Just one of these three if I'm hangry.
    Already do the glass of water with psyllium husk to boot. Any particular reason for the raw ACV, or just flavor?

  8. #8
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    Off topic a bit. Can't u cut in keto?

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    Quote Originally Posted by TrailRunAZ View Post
    Already do the glass of water with psyllium husk to boot. Any particular reason for the raw ACV, or just flavor?
    Flavor and it seems to help calm my hungry pains.

  10. #10
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    Quote Originally Posted by GirlyGymRat View Post
    Off topic a bit. Can't u cut in keto?
    I did, got a fair amount of body fat off but then stalled out and after discussion with an experienced member thought maybe I needed to change things up. I am giving it 4 wks (of hell, haha) and a reassess.

  11. #11
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    Quote Originally Posted by RaginCajun View Post
    maybe add in a small meal of cottage cheese right before bed
    +1 My bedtime snack is some cottage cheese. My tip would be see if anywhere local carries Friendship brand (no salt added)! Much better taste without all the sodium.

    Nighttime hunger relief?-friendship-cottage-cheese-no-salt.jpg

  12. #12
    TRA's Avatar
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    Well, RESPECT to all those that can tolerate a clean diet as outlined above. I was going to give it 4 wks, but no sleep and constant hunger and bloat (even on yams, rice, oats) persuaded me to dial down kcals after a week and return to keto. I think keto works well for me and hoping after a week on carbs and clean I will get more efficacy out of the keto again for cutting.

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