In this three‑minute coaching video, fitness expert Eric Roberts explains why many people who otherwise eat well and train still sabotage their fat‑loss goals with nighttime snacking. He attributes the problem to three common mistakes and offers concrete, low‑effort fixes. First, he argues that skipping a high‑protein breakfast leaves the body short of protein early, leading to a “bottomless‑pit” hunger later; he recommends consuming 25‑35 g of protein within two hours of waking (e.g., eggs, Greek yogurt, protein shake). Second, he stresses the need for sufficient dietary fiber (15‑20 g by dinner) to provide a slow‑release satiety effect, suggesting high‑fiber fruits, vegetables, and whole‑grain products throughout the day. Third, he warns against over‑restricting favorite treats, explaining that mental deprivation fuels cravings; instead, he advises planning modest portions of sweets (e.g., Oreos, ice cream) into the daily calorie budget while staying in a deficit, even offering a simple recipe mixing Greek yogurt, frozen strawberries, and crushed Oreos. He provides a free calorie‑and‑protein calculator link in the description, invites viewers to comment with their low‑calorie sweet‑treat ideas, and promotes his one‑on‑one coaching program and a follow‑up rapid‑weight‑loss video.
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Let me guess, your day goes great, you eat healthy all day, you hit your workouts, but by the time 8 PM rolls around, you're elbow deep in snacks and treats and you blew your diet. I've coached thousands of people with their fat loss over the last 8 years, and nighttime cravings is by far one of the biggest reasons people can't stay consistent. So in the next 3 minutes, I'm going to show you 3 simple steps to stop those cravings without starving yourself, cutting out all of your carbs, or trying rely on just willpower. Step number 1, skipping breakfast. I get it, you're busy, maybe you're not hungry, or maybe you think skipping breakfast is supposed to help you lose weight. But here's the truth: when you skip breakfast, especially one that's high in protein, you're setting yourself up to have cravings later. Because you missed that first chance to hit your protein goal, you're trying to play catch-up the rest of the day. Most people that come to us for coaching only get 30 to 40 grams of protein by dinnertime, which is not even anywhere near half of their daily protein goal. And by the way, if you need to know what your daily calorie and protein goal should be for free, there'll be a free calorie calculator in the description of the video. So what happens after eating such little protein and dinnertime rolls around? You get starving. And this isn't like normal hungry. This is craving everything in sight. And even when you eat, you can never feel full. It's almost like your stomach is this bottomless pit and you can't get satisfied, so you just end up snacking all throughout the night. It's like if you were trying to charge your phone at 2% battery with a broken charger. You ignored it all day and now it's critical, except nothing is working fast enough. So instead, start your day with 25 to 35 grams of protein within 2 hours of waking up. And you can keep this simple. It could be a couple of eggs and egg whites. It could be Greek yogurt. It could be a protein shake, cottage cheese, whatever you want. But you will be more full. You'll have more energy throughout the day, and you will have less cravings at night. I promise. But breakfast is just the beginning, because even if you do eat in the morning, there's another silent reason that cravings come about at night, and most people don't focus on this at all. Step 2, eating enough fiber during the day. I want you to think of your hunger like a balloon. When you don't get enough fiber, that balloon deflates fast. You're full one minute and then starving the next. But when you eat fiber, it's like putting a slow release of that balloon where you'll be satisfied for hours after you eat. And most people don't even get anywhere near half of the amount of fiber they need to eat per day, let alone by dinnertime. So you want to get at least 15 to 20 grams of fiber by dinnertime. And with this, you can think fruit with breakfast. My favorite fruits for high fiber are raspberries, blackberries, or bananas. Then have some sort of vegetables at lunch. It could be spinach, it could be peppers, it could be broccoli. And then maybe throughout the day you have like a high fiber tortilla wrap or high fiber bread or oatmeal or even cereal. This way, when you finish dinner, you'll actually feel done and satisfied, not poking around the pantry 20 minutes later being like, "I need something sweet," because cravings thrive on empty stomachs and low fiber days. But here's the kicker: you can hit your protein goal, hit your fiber goal, and still massively struggle with nighttime cravings if you don't do this last. Thing. Step 3, stop over-restricting. Cravings don't just come from physical hunger, they come from mental deprivation. When you tell yourself, I'm not allowed to have Oreos again, guess what your brain thinks about all day? Oreos. Because damn, they're good. So instead of cutting out your favorite foods, plan them into your calories. If you want a couple of Oreos, awesome, log them into your calories for that day. Or if you want a couple of scoops of ice cream or some chips or chocolate, it, you can eat 200, 300, 400 calories of sweets per day and still be in your calorie deficit and still lose fat. That's the beauty of a calorie deficit. If you're thinking you can never have bad foods, you're going to want them and crave them that much more. And what you can also do is work in some of the higher calorie sweet foods with foods that might be lower calorie, higher volume, and healthier. As an example, one of my favorite ways to get in foods I enjoy is I will take Greek yogurt, I will take frozen strawberries, and I'll take Oreos, crushed up Oreos, put them in my Greek yogurt, put them in with the frozen strawberries. And that to me is a great way to get a little bit of my sweet treat fix but still get high protein and keep it within my overall calories. And so what I want you to do is drop your favorite low-calorie sweet treat below that is still enjoyable and not just like some of these recipes on the internet where it's like, try my low-calorie sweet treat and it tastes awful and it's just cottage cheese. Everybody uses cottage cheese for everything. Because then if you drop it below, people can read the comments, you can read the comments, and try some different things for your sweet treats. So stop trying to just white-knuckle and willpower your way through not eating bad foods. It's okay to include them. So trust me, nighttime cravings don't mean you're broken or weak. They just mean your plan needs a tweak. You like that rhyming? So I hope these 3 things helped. And if you want a plan that is personalized to you and a coach on my team to hold you accountable, you can click the link in the description to learn more about our one-on-one online coaching. And after you do that, if you want to learn how to lose weight so fast it feels illegal, you can watch this video here coming up next.
