Does eating late at night really cause weight gain? A nutritionist explains.
It is two in the morning and you will be awake, thinking of this remaining pizza that you have in the refrigerator. But will a snackfest in the middle of the night make you pay extra pounds? The answer is not so cut and dry.
“If you eat all your calories late in the evening, you may eat more than you need,” said Melissa Mroz-Planells, nutritionist and dietitian spokesperson for the Academy of Nutrition and Dietetics. “This can contribute to weight gain.”
When we are tired, our body often wants sweet foods and carbohydrates for rapid energy gusts, which is why we find ourselves looking for this bag of cristers or a pint of blonde beer or a spoon of ice cream late at night. “It can make us consume more calories than if we had eaten earlier in the day,” says Mroz-Planells.
But the caloric balance – corresponding to the quantity of calories that we consume over a period of 24 hours with the number of calories that we have burned – is crucial to maintain the stable scale. If we are hungry in the middle of the night, a healthier late snack would be trenched apples with a tablespoon or two of nut butter, or plain yogurt lined with berries. “Focus on smaller portions,” she said. “Avoid pastries and fries and go for foods rich in protein rich in fiber.”
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How late meals disrupt your body clock
Studies have shown that food at the end of the evening can disrupt the natural circadian rhythm of a body, the natural internal processes that regulate our 24 -hour clock. Daylight and night cycles strongly influence our circadian rhythm. When we sleep, our body enters a state of rest and at the same time our metabolism and our digestive system slows down, which means that they are less effective in treating food for energy: this can make us gain weight over time.
The displaced workers – these individuals who work when we generally sleep – are also at increased risks of obesity, in part because the disturbance of circadian rhythms disrupts their metabolism. But there are also other factors at stake, including incoherent routines and a lack of physical activity outside the workplace.
So, how is it that in countries like Spain and Italy, their residents tend to eat well in the evening without making extra pounds? “It probably has a lot to do with lifestyle choices,” says Mroz-Planells. The quantity they eat also varies. For example, the largest Spanish meal, Comida, Generally takes place at noon between 2 p.m. and 4 p.m. Dinner is much lighter and, although often eaten after 21 hours, generally consists of a salad or tapas. Another fun fact: the sun sets in Spain, so they eat in tune with their circadian rhythm.
The link between food and sleep quality
Most experts suggest that we should avoid eating a large meal between two and four hours before going to bed. More food consumption requires that our digestive system is working harder, which can prevent our body from relaxing fully and has a negative impact on our quality of sleep in the process.
Once our sleep is disrupted, it’s a completely different ball game. Poor sleep is considerably linked to weight gain for several reasons. It has been shown to increase the ghrelin (which signals hunger) and decreases leptin (which signals fullness), making us feel hungry when we are deprived of sleep. It also causes highly calorie food for Charbe – hence this slice of pizza in the middle of the night.
One way to thwart poor food choices at 3 am is to eat a small snack (once again, something that is rich in protein and fiber, like a portion of popcorn blossomed with air mixed with nuts) before turning around. Not only can he ward off hunger until morning, but it can also help us sleep better.
Why consistency is the key
“Scientifically, there is still no final answer to the question, [does eating late at night make you gain weight]”Said Mroz-Plans enough sleep. This is a similar thing about food. “Eating at coherent moments can help us regulate the natural rhythms of our body and help with good sleep and good digestion, which can in turn help us maintain healthy weight.
However, says Mroz-Planells, it is important to listen to our systems. “Focus on hunger signals and balance your contribution accordingly,” she says. But if it is at 2 am and you will die, just plan to reach this nut bowl rather than a bowl of ice.
This story is part of popular sciences Ask us anything seriesWhere we answer your most bizarre and burning questions, from the ordinary to the wall. Do you have something you always wanted to know? Ask.
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