We’ve all done it. You down a few rounds of drinks (or more) and before you know it, the delivery guy is at your door with your large meat lover’s pizza or your headed straight to Greys Papaya. Late night munchies, we are all guilty. While sober, you may not be so quick to give into those cravings, after a night of boozy indulgence, you lose the self-discipline.
“After drinking we lose our inhibitions,” says JeanPaul SanPedro, an L.A.-based celebrity fitness trainer and owner of C.U.T Nation. “So that bacon wrapped hot dog that’s made on a cardboard and aluminum foil that you would normally have the self-control to pass on…well that self-control is out the window.”
Not surprisingly, science suggests the same, otherwise known as the “aperitif effect,” alcohol stimulates the appetite and makes you crave high-fat food, hence the desire for pizza, burritos and fries. But why?
We feel less satisfied
In a U.K. study, men drank either 12 ounces of a non-alcoholic lager or the same amount of the lager but with about two drinks worth of alcohol in it. Despite the alcoholic lager containing more calories, men ended up eating 30 percent more calories after drinking it.
We think junk food is damn delicious
University of North Carolina researchers indicate alcohol intake may also stimulate galanin production, which is a brain chemical that produces cravings for fat. Findings out of Purdue University also suggest that moderate consumption of alcohol enhances the taste of salt and fat.
We can’t get away from the aroma
Alcohol may cause the brain to become more sensitive to food aromas, thus encouraging the appetite say scientists at Indiana University. Researchers found that alcohol exposure can both increase the brain’s sensitivity to external food cues, like aromas, and result in greater food consumption.
We trip down memory lane
Social context plays a role in binging, too. Research out of Northwestern University found that alcohol only increased food consumption when people knew they were drinking an alcoholic beverage. Friends, alcohol, food. It’s a no brainer.
All is not lost. Here, your late-night menu to what to eat before, during and after a big night out. So you can still party and keep that killer six-pack.
Pre-game plan
“When you are out try to have a pre-determined place that you will go to,” suggests SanPedro. “Look up places by the club that are open 24 hours or that will be open when you get out that have healthy goodies, like a Subway. Also, have a friend designated to be in charge of ordering for you. I have even known people to go as far as taking rolled up turkey slices with them or bring sandwiches in the car in a Ziploc for after.” Before you head out for the night, you can also make some healthy, good-tasting options you’ll want to eat when you get home, such as ground turkey tacos, protein pancakes or sweet potato fries.
Before the bar
Skip eating before heading out and, before you know it, 4 a.m. rolls around and your stomach is growling “yo quiero Taco Bell.” Your best bet for a night out is something with protein, fiber-rich whole grains and healthy fat, like rice and beans, chicken stir-fry or burrito bowl; this will help keep you feeling full and maintain blood sugar stable.
At the bar
Of the popular bar snacks – wings, sliders, nuts – go for a handful of nuts. Olives are also a good bet. Plus, salty foods will make you thirsty and get you to drink more water, always a good thing to do to help prevent a nasty hangover.
After the bar
Don’t let the Jack trick you into having a Big Mac Attack. You’ll want to stay away from high-fat and fried foods—surefire bet for heartburn and sleepless night. You’re better off with getting a grilled chicken sandwich from the drive thru. If you end up at a pizza place, get a slice of veggie and, if you’re prone to acid reflux, ask for white (as in without marinara sauce). If you prepared food at home ahead of time, then you’re set. Or, make yourself a PBJ sandwich or pop a bag of oil-free microwave popcorn. You also can’t go wrong with oatmeal or cereal, carb-rich and easy to digest. A bowl of leftover rice is also always a safe bet, too.