By Dr. Sumaiya Petiwala, RD
Registered Dietitian | 18 Years of Clinical Experience
Many people who visit my clinic are genuinely surprised when they discover the real reason behind their gradual weight gain.
Their breakfast is healthy. Lunch is balanced. Dinner is reasonably portion-controlled. Yet the weighing scale continues to move upward.
The culprit is often not the main meals. It is the seemingly harmless evening snacking habit.
Why Do Hunger Pangs Strike in the Evening?
Between 4 PM and 7 PM, energy levels naturally begin to decline. After a long day of work, meetings, household responsibilities, commuting, or mental stress, the body starts seeking quick energy.
Unfortunately, this is exactly when many people reach for foods that are high in calories but low in nutritional value, such as:
- Biscuits and cookies
- Cakes and pastries
- Chips and namkeen
- Samosas, kachoris, and fried snacks
- Sweetened tea or coffee
- Soft drinks
- Chocolates and confectionery
- Instant noodles
- Fast food and bakery items
These foods are typically rich in refined carbohydrates, unhealthy fats, sugar, or all three.
The Calorie Trap
A common misconception is that snacks do not count because they are eaten “between meals.”
In reality, calories consumed during snacking contribute just as much to total daily calorie intake as calories from breakfast, lunch, or dinner.
Consider this example: Snack Item Approximate Calories 2 Cream biscuits 140 kcal Small packet of chips 180 kcal 1 Samosa 250 kcal Sweetened tea 80 kcal Chocolate bar 220 kcal
A person may easily consume 400 to 600 extra calories during the evening without realizing it.
Over weeks and months, these additional calories can contribute significantly to weight gain, especially around the abdomen.
Why Sugary Snacks Make Matters Worse
Foods high in sugar cause a rapid rise in blood glucose levels followed by a quick drop.
This cycle often leads to:
- Increased cravings
- Reduced satiety
- Overeating at dinner
- Energy crashes
- Difficulty maintaining healthy body weight
The result is a vicious cycle of hunger, snacking, and excess calorie consumption.
Smarter Evening Snack Choices
A good evening snack should provide satiety, protein, fibre, and sustained energy without excessive calories.
Protein-Rich Options
- Roasted chana
- Sprouts chaat
- Boiled pulses with salt and spices.
- Greek yogurt or hung curd
- Low fat Paneer cubes seasoned and baked.
- Boiled eggs
- Unsweetened protein smoothie
Fibre-Rich Options
- Fresh fruit with nuts
- Vegetable sticks with hummus
- Cucumber and tomato salad
- Guava slices with chaat masala
- Apple with a small handful of almonds
- Boiled sweet potatoes
Traditional Healthy Choices
- Roasted makhana
- Air popped popcorn
- Puffed rice with chana, peanuts onion and tomatoes (dry bhel)
- Sundal
- Moong chilla
- Vegetable poha
- Vegetable upma
- Handful of mixed nuts and seeds
Warm Beverage Options
- Unsweetened green tea
- Herbal tea
- Cinnamon tea
- Masala chai without sugar
- Turmeric milk without added sugar
Practical Tips to Control Evening Cravings
- Do not skip breakfast.
- Include adequate protein at lunch.
- Stay hydrated throughout the day.
- Plan your evening snack in advance.
- Avoid keeping high-sugar and fried snacks easily accessible.
- Eat mindfully rather than while watching television or scrolling on your phone.
- Ensure adequate sleep, as poor sleep increases hunger hormones and cravings.
The Bottom Line
Weight gain is often not caused by one large meal. It is frequently the result of small, repeated calorie excesses that go unnoticed.
Evening snacks deserve the same attention as breakfast, lunch, and dinner. By replacing sugary and oily snacks with balanced, nutrient-dense alternatives, it becomes much easier to manage weight, improve energy levels, and support long-term metabolic health.
Small changes made consistently can have a remarkable impact on overall health and body composition.
Dr. Sumaiya Petiwala, RD
Registered Dietitian & Clinical Nutritionist
18 Years of Experience
Dr Sumaiya NutriCare Clinic
Phone: 7208660987
Email: doc@drsumaiya.com
Address: 7, Moore Rd, off Coles Road, Pulikeshi Nagar, Frazer Town, Bengaluru, Karnataka 560005
