It's so hard to resist late-night snacking in the middle of winter. Could diet shakes be an alternative?

It's the middle of the night, sub-zero outside, and it's warm under the blankets, so all I can do is peel a tangerine... It's exactly 11:19, but I can't sleep, so I was flipping through old photo albums and was shocked by how I looked two years ago. My jawline was quite sharp back then, but now, looking in the mirror, I can't tell if it's the heater or the flab I gained over the winter. With a string of year-end gatherings lined up soon, I feel like I need to start taking care of myself urgently, so I did some analysis. The most popular method is diet control, but I'm curious whether diet shakes can truly replace meals nutritionally. I carefully examined the ingredients of commercially available diet shakes, and while they are high in protein, some surprisingly contain a lot of simple sugars. Low-calorie products aren't necessarily good; I want to choose products that won't cause blood sugar spikes. What criteria do you use when choosing a diet shake? I'm logically questioning whether, like me, satiating my pre-dawn hunger with a nightly diet shake is actually beneficial for my long-term metabolism. Is there a definite difference in how long I feel full depending on the ratio of whey protein to soy protein isolate? I'm trying to muster my resolve in the cold December wind, but my appetite on winter nights is truly intense. Is there a specific indicator that I should prioritize nutritional value over taste when choosing a diet shake?