The question everyone's wondering: Does eating at night make you gain weight? What can I do when I'm hungry at night? How many hours before bed should I eat? Experts explain...
Are you tempted by the leftover pizza in the fridge at midnight, but feeling guilty about eating it? Melissa Mroz-Planells, a nutritionist at the US-based Academy of Nutrition and Dietetics, says that eating late at night isn't the only way to gain weight.
However, he emphasizes that foods consumed late at night are often high in calories, sugar, and carbohydrates. When the body is tired, it can increase calorie intake.
CALORIE BALANCE AND FOOD CHOICEAccording to experts, weight gain is caused by exceeding your total daily calorie needs. Opting for small portions of protein- and fiber-rich foods instead of high-calorie foods at night can help prevent weight gain.
Studies show that eating late at night disrupts the biological clock. Metabolism and the digestive system slow down in the dark, making it harder to convert food into energy and potentially leading to long-term weight gain. Shift workers, in particular, are at risk of obesity due to the disruption of day-night equilibrium.
Despite eating dinner later in Spain and Italy, weight problems are less common. This is because the largest meal of the day is eaten at noon, and dinner is usually light, like salads. Furthermore, the late sunset in Spain aligns eating times with the body's biological clock.
Experts recommend cutting out high-calorie meals 2-4 hours before bed. Eating late can hinder digestion and reduce sleep quality. Poor sleep quality can increase hunger hormones and decrease satiety hormones, triggering a craving for high-calorie foods.
To prevent hunger pangs during the night, consider small, healthy snacks before bed. Regular meal and bedtimes positively impact both digestion and sleep quality. Experts emphasize the importance of establishing a consistent routine.
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