Many people worry that they will gain weight when they eat later than a certain amount of time. One of the common suggestions is not to eat after 8pm, but tips on eating at night can be confusing. In reality, what you eat is more important than when you eat. This article separates facts from fiction when it comes to eating late at night and gaining weight.

Food and your biological rhythm

The idea that later meals make you fat comes from animal studies, which suggest that the body can use the calories ingested differently at certain times of the day. Some researchers assume that eating at night is contrary to your biological rhythm, i.e. A 24-hour cycle that tells your body when to sleep, eat and wake up. According to your biological rhythm, the night is for rest, not for eating. Several animal studies actually support this theory. Mice that eat contrary to their biological rhythm gain significantly more weight than mice that eat only during waking hours, even if they eat the same amount of food.

However, this is not supported by all human studies. In fact, human studies show that it is not the time when you eat that matters, but how much you eat. For example, a study conducted on over 1,600 children found no link between dinner after 8pm and being overweight. In this study, people who eat late at night do not seem to consume more total calories. However, when the researchers followed the eating habits of 52 adults, they found that those who ate after 8pm consumed more total calories than those they ate before. The extra calories consumed by people who eat late can lead to weight gain over time. Generally speaking, when your total calorie intake fits your daily needs, it seems that weight gain does not only happen as a result of eating at night. Although several animal studies have linked late night meals to weight gain, human studies show that when you eat over your daily calorie needs, you gain weight, regardless of the time of day you eat.

People who eat late tend to eat more

One explanation for the connection between eating at night and gaining weight is the tendency for people who eat late to eat more calories. Regardless of the time, eating more calories than you need will lead to weight gain. For example, researchers studied the relationship between meal time and total caloric intake in 59 people. First of all, individuals who ate before bed ate more calories than those who ate their last meal earlier. Another study found that people who ate between 11pm and 5am consumed approximately 500 calories more than those who limited food intake to daily hours. Over time, people who eat at night have gained an average of about 4.5 pounds. So, eating at night can lead to weight gain only if you ingest excess calories. Those who eat at night tend to eat more and, therefore, ingest extra calories. Over time, excess calories can lead to weight gain.

Late meals can affect food choices

Not only do people who eat late tend to eat more food, they often make poorer food choices. At night, you are more likely to choose unhealthy, high-calorie foods. These are foods of low nutritional value, such as chips, soda and ice cream. There are many reasons for this. One is that those who eat at night may not have easily available healthy food. A good example of this is the people who work the night shift. Many studies suggest that workers who work at night mostly snack on unhealthy food for convenience, because they lack healthy opportunities at work.

Emotional eating is another factor that leads to poorer food choices at night. It is important to distinguish between true hunger and food consumption due to stress, anxiety, boredom or sadness. Moreover, fatigue is associated with increased food intake and cravings for high-calorie foods. This may be due to hormonal changes that affect appetite during lack of sleep. Again, when it comes to gaining weight, what you eat is more important than when you eat. If you eat according to your daily calorie needs, you will not gain weight just by eating at night. If you are really hungry after dinner, consider choosing nutrients and drinks. These are low-calorie foods of high nutritional value.

Some good options include:

- Carrots and celery with hummus

- Slices of apple with a bit of your favorite nut butter

- Popcorn

- A handful of frozen grapes

Poor food choices are more likely late at night when fewer healthy options are available. Emotional eating or fatigue can also lead to poor food choices. Choose foods rich in nutrients if you are really hungry after dinner.

Meal time and frequency

Although the total number of calories you eat affects your weight, research shows that there may be ways to regulate appetite with time and frequency of meals. For example, several studies indicate that consuming a high-calorie breakfast can keep you full longer and may prevent overeating at night. In one study, people who ate a 600-calorie breakfast had a lower appetite and significantly less desire for food during the day than those who ate a 300-calorie breakfast. The craving for sweets is especially reduced. Keep in mind that breakfast may not be necessary if you eat late at night - at least not at traditional times. Watch for hunger attacks because you may eat your first meal later than usual. You may also want to eat smaller meals more often. Some, but not all, studies suggest that this can help you manage your appetite and reduce the feeling of hunger throughout the day. Therefore, changing the time and frequency of meals can be a strategy to reduce total calorie intake by managing feelings of hunger. Appetite and craving for food can be managed by eating more calories earlier in the day and eating small and frequent meals. These strategies can prevent overeating at night.

Physiologically, calorie intake at night does not mean that you have ingested more. You will not gain weight just by eating if you eat according to your daily calorie needs. However, studies show that people who eat at night usually make poorer food choices and eat more calories, which can lead to weight gain. If you are hungry after dinner, choose nutritious foods and low-calorie drinks. You may want to eat a more caloric breakfast or frequent, small meals during the day to control your appetite and reduce the urge to overeat late at night.