Lately in my practice, I’ve been noticing a common pattern, especially among women who are trying intermittent fasting or simply eating less during the day in an effort to manage their weight.
On the surface, it can feel like a strategy that should work.
But for many women in their 40s and 50s, it can backfire and lead to what I call, underfueling during the day.
This is one of the most common drivers of evening cravings that I see, and it often looks like this:
• caffeine in the morning
• skipping or delaying breakfast
• having a light lunch, or skipping it altogether
• feeling fine until late afternoon
• then becoming ravenous at dinner
• followed by evening snacking and disrupted sleep
And then the cycle repeats.
This pattern is often driven by attempts to manage weight, messages from diet culture, or the growing popularity of intermittent fasting.
For some women, this way of eating feels great and fits well with their lifestyle.
But for many women in midlife, it can lead to more cravings, lower energy, headaches, brain fog, and poorer metabolic health.
Why This Happens
At first glance, eating less during the day can feel like it should support weight loss.
But in reality, it often sets the body up for stronger hunger signals later on.
One reason comes down to appetite regulation.
Research shows that hunger follows a natural daily rhythm and tends to increase throughout the day, peaking in the evening.² This means that if you have not eaten enough earlier in the day, your body is more likely to drive stronger hunger signals later, making overeating at dinner or in the evening more likely.
This is something I see often with intermittent fasting when the eating window shifts too late or when total intake earlier in the day is too low.
Studies also show that when more calories are consumed earlier in the day, appetite is better regulated and overall intake tends to decrease naturally.³ In contrast, when most calories are consumed later in the day, appetite becomes more dysregulated, often leading to increased intake and poorer weight loss outcomes.
In fact, research has found that people who eat their main meal earlier in the day lose more weight than those who eat later, even when total calories are similar.¹
Why Timing Matters for Metabolism
Meal timing does not just influence hunger. It also affects how your body processes food.
Your metabolism follows a circadian rhythm, meaning your body is naturally more efficient at handling food earlier in the day. Insulin sensitivity and secretion are higher earlier in the day and decline into the evening.⁴⁻⁵
When a larger portion of calories is consumed later in the day, especially in the evening or at night, it can lead to poorer blood sugar control and increased metabolic strain over time.
Observational research also shows that eating later in the day is associated with a higher risk of type 2 diabetes compared to earlier meal timing.⁴
This does not mean intermittent fasting is inherently harmful.
But it does mean that how and when you eat within that framework matters.
How to Shift This Pattern
The goal is not perfection. It is creating a more balanced distribution of energy throughout the day.
Here are a few simple ways to start:
1. Rethink your first meal
Even if you prefer a later start, your first meal should be substantial enough to support energy and satiety.
2. Prioritize protein and fiber early in the day
This helps stabilize blood sugar and reduce late-day cravings.
3. Do not skip lunch
Lunch is often where this pattern breaks down. Prioritizing a balanced meal here can significantly reduce late-day cravings.
4. Notice your late afternoon energy dip
If you regularly feel low energy or irritable mid-afternoon, it is often a sign you have not eaten enough earlier in the day.
5. Aim for consistency, not restriction
Regular meals support more stable blood sugar and appetite signals compared to long gaps between eating.
The Bottom Line
If you feel like you are doing everything right during the day but struggling with cravings at night, it may not be a willpower issue.
It may be a fueling and timing issue.
For many women in midlife, eating more earlier in the day and less in the evening can improve energy, reduce cravings, and better support metabolic health.
If you’re noticing this pattern in yourself, this is exactly the kind of thing we unpack together in my 1:1 work with patients, where we look at your nutrition, hormones, sleep, and metabolism as a whole.
References
1. Liu HY, Eso AA, Cook N, O'Neill HM, Albarqouni L. Meal Timing and Anthropometric and Metabolic Outcomes: A Systematic Review and Meta-Analysis. JAMA Network Open. 2024.
2. Young IE, Poobalan A, Steinbeck K, O'Connor HT, Parker HM. Distribution of Energy Intake Across the Day and Weight Loss: A Systematic Review and Meta-Analysis. Obesity Reviews. 2023.
3. Allison KC, Hopkins CM, Ruggieri M, et al. Prolonged, Controlled Daytime Versus Delayed Eating Impacts Weight and Metabolism. Current Biology. 2021.
4. Knutson KL, Dixon DD, Grandner MA, et al. Role of Circadian Health in Cardiometabolic Health and Disease Risk: A Scientific Statement From the American Heart Association. Circulation. 2025.
5. Zhao L, Hutchison AT, Heilbronn LK. Carbohydrate Intake and Circadian Synchronicity in the Regulation of Glucose Homeostasis. Current Opinion in Clinical Nutrition and Metabolic Care. 2021.
Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health regimen. The content shared here is based on the author’s research and personal experiences, and individual results may vary. The author and blog are not responsible for any adverse effects or consequences resulting from the use of any suggestions, preparations, or procedures discussed on this site.