A woman who lost 35 pounds seven years ago has maintained her weight by eating a specific, dietitian-approved snack in the evenings. Alice, whose full name was not provided, follows an 80/20 approach to eating, prioritising nutrient-dense foods most of the time while allowing for treats.
Her staple evening snack typically combines fruit, yogurt, honey, and a small amount of chocolate. London-based dietitian Sophie Medlin told Business Insider this combination is effective for weight management, as the protein promotes fullness and the fibre from fruit moderates blood sugar impact.
A Balanced Approach to Weight Maintenance
Alice's weight-loss journey involved improving her relationship with food, moving away from categorising items as "good" or "bad." This mindset shift prevented feelings of guilt and overeating. She now enjoys a variety of evening snacks based on her hunger and mood, with the yogurt bowl being her most frequent choice.
The snack's composition varies; she alternates between fat-free, high-protein skyr and full-fat Greek yogurt. Skyr offers more protein and fewer calories, while Greek yogurt provides a creamier texture and more fat. She mixes the ingredients into a bowl or enjoys them separately.
Expert Analysis of the Nighttime Snack
Dietitian Sophie Medlin endorsed the snack's nutritional profile. "The fruit also provides additional vitamins and fiber, which are both beneficial for health," Medlin said. She noted that honey, used sparingly alongside the protein and fibre, should have a moderate impact on blood sugars, minimising sleep disruption.
Medlin recommends using dark chocolate for its higher content of beneficial plant compounds and lower sugar compared to milk or white varieties. However, she cautioned against large portions in the evening due to dark chocolate's small caffeine content, which might affect sleep.
Alice adheres to this advice, adding only a small amount of chocolate and consuming her snack two to three hours before bed to aid digestion.
Portion Control is Key for Weight Loss
According to Medlin, any food can fit into a balanced diet supporting weight management, but portion control within a calorie deficit is crucial for weight loss. "This is the sort of snack I recommend to patients, but with the caveats of being careful with the honey and ideally choosing dark chocolate," she stated.
For Alice, this satisfying combination curbs her sweet tooth and prevents late-night hunger, supporting the sustainable habits that have helped her maintain her physique and fat loss for nearly a decade.