There is a general rule that has been embedded into our brains that eating too much very late at night is not healthy. We’ve even heard the phrase, “Eat breakfast like a king, lunch like a prince and dinner like a pauper”. So, why is late-night eating unhealthy? In what way is it unhealthy? Let’s dive into the reasoning behind this statement and isolate the myths from the facts.
THE WEIGHT GAIN MYTH
The most common myth is the idea that eating late at night can cause weight gain. But the fact is, frequent high-calorie meals is what actually causes weight gain. And calories are calories no matter what time of day you consume them.
It’s all about the calories –
Whether the goal is to lose or gain weight, an aspect that any fitness coach would prioritize on is how many calories you consume every day and how you work to burn those calories. Regulating calorie intake is the most important aspect of losing or gaining weight.
So, when you binge on snacks late-night and these snacks exceed your calorie intake for the day, then weight gain is simply a matter of time. And binging on unhealthy, high-calorie foods at any time of day is not beneficial in any way.
THE ACTUAL FACTS
Eating a small, balanced meal very late at night does not cause weight gain. Here is a breakdown of what can actually happen when you eat late at night:
Digestion and sleep cycle –
- Depending on the quantity and type of foods you’ve eaten, it can take a while to digest. And we know that digestion happens more effectively when you are sitting upright or standing.
- So, sleeping just after eating can cause stomach discomfort, especially when you have overeaten. This messes with a good night’s sleep and just leads to more bathroom breaks at night.
Putting on temporary weight –
- When the body is at rest and no physical activity is anticipated, there is no need to burn energy from the food we just ate.
- So, there will be a certain amount of food storage and water retention in the body which can cause a temporary weight gain when you measure your weight in the morning. This is expected and gets managed once activity resumes.
Metabolic reactions and regulating morning appetites –
- Eating a small, balanced meal any time at night switches on your metabolism earlier the next day and this makes it easier to turn your breakfast food into energy. Not only that, eating at night makes you less hungry for breakfast, thereby limiting your morning appetite.
THE IDEAL LATE-NIGHT FOODS
Choosing the right foods for late-night eating can help you sleep better and control your appetite as well. Some of the things you can include are milk, yogurt, fruits, oatmeal, nuts, salads and other similar foods that have good fiber content.
Do remember though, it’s important to control your portions and eat balanced.
