Mad evening cravings? Tamannaah Bhatia's coach has a 3-step fix that kills hunger pangs fast

Evening cravings can be one of the toughest challenges on a weight-loss journey or when following a calorie-controlled diet. The temptation to grab something quick and often unhealthy can undo hours of discipline and dedication. Celebrity fitness coach Siddhartha Singh, who has trained stars like Tamannaah Bhatia, has shared three practical ways to curb evening hunger pangs without feeling deprived.

Here’s a detailed guide to managing your evening cravings, backed by expert advice.

1. How Increasing Protein and Fibre in Your Daily Diet Can Keep Evening Cravings at Bay

The first step to controlling cravings is ensuring that your daily nutrition is balanced and filling. Protein and fibre are two essential nutrients that play a crucial role in satiety, helping you feel full for longer and reducing the desire to snack unnecessarily.

Siddhartha Singh explains, “Number one, increase protein and fibre intake in your nutrition. Have more protein, have more fibre. This is going to keep you fuller for longer.”

Practical Tips:

• Include lean protein sources like eggs, chicken, fish, tofu, or legumes in your meals.
• Add high-fibre foods such as vegetables, fruits, oats, and whole grains.
• Try to balance each meal with both protein and fibre to prevent energy crashes that trigger cravings later in the day.

By prioritising nutrient-dense foods, you naturally reduce your urge to reach for empty-calorie snacks in the evening.

2. How to Recognise Whether Your Evening Cravings Are Genuine Hunger or Just Emotional Eating

Many people mistake boredom, stress, or fatigue for hunger. The second key to controlling cravings is understanding the difference between real physiological hunger and emotional or psychological hunger.

“Ask yourself, are you craving because you are hungry? Or are your cravings because you are bored or stressed?” asks Siddhartha Singh.

Expert Advice:

• Take a pause before reaching for a snack. Drink water, stretch, or step outside.
• A short walk, even in a small room, can reduce stress and clear your mind. Most of the time, 10 minutes of walking is enough to diminish cravings.
• Practise mindfulness techniques such as deep breathing to distinguish between true hunger and emotional impulses.

This simple habit of self-awareness can drastically reduce unnecessary snacking and help you stick to your nutrition goals.

3. Why Pre-Planning Your Evening Snacks Is the Smartest Way to Avoid Impulsive Eating

The third way to control cravings is proactive planning. When hunger hits, logic often takes a backseat, and we reach for whatever is available. Pre-planning gives you control over your choices and ensures that you consume something healthy rather than indulging in junk food.

Siddhartha Singh shares his personal strategy: “If you know, like me, that you are going to crave something at around 5:30 PM, plan your snack in advance. My cravings are usually crunchy and sweet, so I opt for a Greek yoghurt bowl with berries and a little granola. It’s high in protein, fits into my nutrition plan, and satisfies my cravings without guilt.”

Tips for Pre-Planning:

• Prepare healthy snacks in advance, such as fruit bowls, roasted nuts, or yoghurt with granola.
• Stick to snacks that are balanced in protein, fibre, and healthy fats.
• Keep tempting junk food out of immediate reach to reduce impulsive eating.

By pre-planning, you are not just controlling cravings but also training your body and mind to choose healthier options consistently.

Simple Strategies That Truly Work for Controlling Evening Cravings

Evening cravings don’t have to sabotage your health or weight-loss goals. By increasing protein and fibre in your diet, recognising emotional hunger, and planning your snacks in advance, you can take control of your nutrition and avoid mindless eating.

Celebrity fitness coach Siddhartha Singh’s strategies are practical, realistic, and easy to incorporate into daily life, whether you are on a calorie-restricted plan or simply want to maintain a healthy lifestyle.

Implement these three methods today, and transform your evenings from a time of temptation to a period of mindful, healthy choices.

Disclaimer: This article is for informational purposes only and is not a substitute for professional fitness or medical advice. Always consult a qualified expert or healthcare professional before making any changes to your diet, exercise routine, or weight-loss plan.