Many people avoid eating before bed as it is associated with weight gain. It is said that consuming calories late in the evening will lead to excess fat storage and hinder weight loss efforts. However, the relationship between nighttime eating and weight gain is more complex than it may seem. We spoke to Ekta Singhwal, MSc (Dietitian), Ujala Cygnus Group of Hospitals, who explained that eating at night can cause weight gain.
When Can Nighttime Eating Cause Weight Gain
Total Daily Caloric Intake
Singhwal said, “If you consume more calories than your body needs over the entire day, it can lead to weight gain, regardless of when you eat those calories. Hence, optimise your calorie intake according to your requirements and manage your weight effectively.”
Meal Timing
Singhwal said, “Some people may find that eating a large meal right before bedtime can lead to discomfort and disrupted sleep, which can indirectly affect weight management. Hence, avoid mindless eating in front of the TV or computer.” Moreover, according to a comparative study by Am J Gastroenterol, people with acid reflux should avoid food for at least three hours before going to bed.
Quality of Food
Do you often eat junk foods like pizza, burgers, or fries at night? While it may seem tempting, however, these unhealthy foods contain high calories, contributing to weight gain.
Also Read: Lying Down After Meals And More: Expert Lists Things To Avoid After Eating
Hormonal Influences
Singhwal added, “Hormones like insulin and cortisol can have different responses to food depending on the time of day. Late-night eating may affect these hormonal patterns.”
Individual Variations
People have different circadian rhythms, and what works for one person may not work for another. Singhwal said, “Some individuals may do well with an earlier dinner, while others might benefit from a small, balanced snack before bed.”
Factors That Influence Nighttime Eating Habits
- Emotional Eating: You may have observed people seeking solace in eating during anxious or emotional moments. The result could be midnight eating. It can result in weight gain even though it can occur at any hour of the day.
- Late Shifts and Irregular Schedules: Individuals with irregular work schedules, such as night shifts, may have no choice but to eat at night. It's more about the overall balance of their diet and lifestyle.
- Late Night Events: Family reunions, cultural traditions, and social gatherings can all lead to nighttime eating. Again, what matters is your daily calorie total over time.
Tips To Follow While Eating At Night
- Opt For Healthy Food: While eating at night, make sure you eat only healthy snacks. choosing foods that are rich in nutrients and low in empty calories, which include fruits, vegetables, nuts, and low-fat yoghurt.
- Portion Control: Be mindful of portion sizes when eating at night. Pay attention to your body's hunger cues. Eat when you're genuinely hungry, not out of habit or boredom.
- Balanced Meals: Ensure your evening meals are balanced, incorporating lean proteins, whole grains, and vegetables. This can help you feel satisfied for longer.
- Stay Hydrated: You should keep yourself hydrated as sometimes even thirst can be mistaken for hunger.
[Disclaimer: This article contains information provided by a registered healthcare professional and is for informational purposes only. Hence, we advise you to consult your expert for a diet plan tailored to your body type.]
