Being on calories deficit does not necessarily mean you practice intermittent fasting, restricting yourself from eating properly all because you are scare of gaining more weight.
You need to know how many calories you need to eat in a day.
Most people thinks 5 meals per day is too much, so they skip the breakfast, eat two main meals and sneak in some snacks before bedtime. What this result to is, they always feel hungry when ever they are about to sleep at night. So, to make up for the meals skipped during the day, they eventually end up eating more than expected.
There is nothing wrong in eating before sleeping as this won't affect your calories count. If you keep on skipping meals, you might end up having ulcer or have difficulties sleeping properly at night too.
Why don't you eat before going to sleep? Just split your daily calories intake over a meal or 3/4.
I won't recommend you stop eating before bed. What you need is to eat your evening meal within your calories allowances closer to bedtime. Split your food into smaller meals throughout the day and make sure that meal is very protein and fiber rich!!!
So a big thing is making sure you are getting enough protein in your diet. Protein helps keep us satiated and feeling full for longer. You also want to make sure your caloric deficit is not too much for your activity level. If you are working out as well, you have to keep that in consideration as you will need to consume the amount of calories you lost back in your diet for that day.
There is a possibility if you go to sleep after 10 pm you will most likely get hungry as you are getting a second wind. I'd recommend staggering your meals closer to the time you go to bed. Your body has been program to crave for something sweet. It helps increase endorphins in the brain.
The best you can do to prevent excessive craving is to eat big meals in a shorter period. Don't eat anything between 7pm and 8pm, neither snacks. After 9:00pm, eat a lot and drink a lot of water, and at about 9:30pm impose sleep. Also, exercising between 7pm and 8pm before 9:00pm can help you sleep better.
You should follow proper diet of about 1200 calories a day for 4 weeks, plus workouts and some nutritional supplements would help you maintain caloric.
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