Does eating late at night cause weight gain?

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Many people say not to eat after 8pm, however the advice about having dinner is incorrect. In fact, what you eat is much more important than when you eat it. This article helps you better understand when it comes to late-night eating and weight gain.

1. Eating and your body circadian rhythm

The idea that eating late at night makes you gain weight stems from animal studies, which show that the body may use calories consumed differently during a certain time of day.
Some researchers theorize that eating at night goes against your circadian rhythm, which is a 24-hour cycle that tells your body when to sleep, eat, and wake up.
According to your circadian rhythm, night is for rest, not time to eat. Indeed, several animal studies support this theory. Rats that ate against their circadian rhythms gained significantly more weight than mice that ate only during waking hours, even when they ate the same amount of food.
However, not all human studies support this view. In fact, human studies show that it's not necessarily when you eat, but how much you eat.
For example, a study of 1600 children found no link between eating dinner before 8 p.m. and excess weight. In this study, late-night eaters didn't seem to consume more calories.
However, when researchers tracked the eating habits of 52 adults, they found that those who ate before 8 p.m. consumed more total calories than those who ate earlier. Late-night eaters consume extra calories which can lead to weight gain over time.
In general, when your total calorie intake is within your daily needs, weight gain is unlikely to occur from nighttime eating.

2. Late eaters tend to eat more

One explanation for the link between late-night eating and weight gain is that late-night eaters tend to eat more calories.
Regardless of the time, eating more calories than necessary will lead to weight gain.
One study found that people who ate between 11 p.m. and 5 a.m. consumed about 500 more calories per day than those who limited their eating during the day. Over time, the average night eaters gained 10 pounds (4.5 kg).
So eating late at night can only lead to weight gain if you eat excess calories. Night eaters tend to eat more, thus consuming more calories. Over time, excess calories can lead to weight gain.

3. Eating late at night can affect food choices

Late-night eaters not only tend to eat more food, they also tend to make poorer food choices.
At night, you are more likely to choose unhealthy, high-calorie foods. These are foods with little nutritional value, such as chips, soda, and ice cream.
There are many possible reasons for this. For those who eat late at night may not have easy access to healthy food.
Night shift workers are a prime example of this. Many studies show that night workers tend to snack on unhealthy foods for convenience, as there may be a lack of healthy food options in the workplace at night.
Emotional eating is another factor leading to poorer food choices at night. It is important to distinguish between actual hunger and eating due to stress, anxiety, boredom, or sadness.
Furthermore, fatigue is associated with increased food intake and craving for high-calorie foods. This may be due to hormonal changes that affect appetite during sleep deprivation.
Again, when it comes to weight gain, what you eat is more important than when you eat it. If you eat according to your daily calorie needs, you won't gain weight simply by eating at night.
If you're really hungry after dinner, consider choosing nutrient-rich foods and beverages. These are foods that are lower in calories but have high nutritional value.
Some great options include:
Carrots and celery mix with hummus Sliced ​​apples with a small portion of your favorite nut butter Popcorn A handful of frozen grapes Eat on a whim or eat when you're tired Fatigue can also lead to poor food choices. Choose nutrient-rich foods if you're really hungry after dinner.
MORE: 15 Healthiest Late Night Snacks

4. Meal time and frequency

While the total number of calories you eat is the ultimate factor in your weight, research shows that there may be ways to regulate your appetite through meal timing and frequency.
For example, many studies show that eating a higher calorie breakfast can keep you fuller for longer and may prevent overeating at night.
In one study, people who ate a 600-calorie breakfast had significantly fewer cravings and cravings throughout the day than those who ate 300 calories for breakfast. Especially reducing cravings for sweets.
Remember that breakfast may not be necessary if you eat late at night. Watch for signs of hunger and you may find yourself eating your first meal later than usual.
You might also consider eating smaller meals more often. Some, but not all, studies show that this can help you control your appetite and reduce hunger throughout the day.
Therefore, varying the timing and frequency of your meals can be a strategy to reduce overall calorie intake by controlling hunger.
Appetite can be controlled by eating more calories earlier in the day and by eating small and frequent meals. These strategies can prevent overeating at night.
In short, physiologically, calories are not more than at night. You won't gain weight just by eating then if you eat enough calories daily. However, studies show that night eaters make poorer food choices and eat more calories, which can lead to weight gain.
If you are hungry after dinner, choose nutrient-rich foods and low-calorie drinks. You may also consider eating a higher-calorie breakfast or frequent small meals throughout the day to control appetite and suppress nighttime cravings.

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Reference source: healthline.com webmd.com