What is the evening meal causes weight gain?

Many people worry about gaining weight when eating slower than a certain time.

One general advice is not to eat after 8 p.m, but suggestions about eating at night is misleading.

In fact, what you eat is much more important than when you eat.

This article separates the facts from fiction when it comes to dinner and weight gain.

Meal and your circadian rhythm
The idea that eating at night makes you gain weight comes from animal studies, which indicates that the body can use calories consumed differently through a certain time.

Some researchers hypothesize that eating at night is contrary to your circadian rhythm, which is a 24-hour cycle that tells your body when sleeping, eating, and waking up (1 source).

According to your circadian rhythm, night to rest, don’t eat.

Indeed, several animal studies support this theory. Mice that consume opposition with their circadian rhythms are significantly heavier than mice that only eat during wake up hours, even if they eat the same amount of food (2trusted sources, 3trusted sources, the source).

However, not all research in humans support this idea.

In fact, studies in humans show that it is not necessarily the time you eat, but how much you eat important (5trusted sources, 6trusted sources).

For example, a study of more than 1,600 children did not find a link between the last 8 night dinner. and overweight. In this study, late eaters do not seem to consume more total calories (transaction sources).

However, when the researchers tracked the habit of eating 52 adults, they found that they had eaten by 8 p.M. Consuming more total calories than previous eaters. Extra calories consumed by late eaters can cause weight gain over time (5trusted sources, 6 prusted sources).

Overall, when your total calorie intake falls in your daily needs, weight gain does not seem to occur only as a result of eating at night.

Eunton late tends to eat more
One explanation for the relationship between eating at night and weight gain is a tendency for late eaters to eat more calories as a whole.

Regardless of time, eating more calories than you need will cause weight gain.

For example, the researchers saw the relationship between meal time and total calorie intake of 59 people. In particular, individuals who eat closer to sleep time they eat more calories overall than those who eat their last food before (8 sources).

Another study found that people who eat between 11 nights and 5 in the morning consumes around 500 more calories per day than those who limit their intake to hours of time. Over time, night eaters on average get 10 pounds (4.5 kilograms) (9trusted sources).

Thus, eating at night can cause weight gain only if you eat excess calories.

Late eating can affect food choices
Not only late eaters tend to eat more food, they often make food choices worse too.

At night, you might be more likely to choose unhealthy and solid food calories. This is a food with a little nutritional value, like chips, soda and ice cream.

There are many possible reasons for this. For one, late night eaters may not have easy access to healthy food.

The people who work night shifts are a good example of this. Many studies show that night workers tend to show off unhealthy food for convenience, because there may be a lack of healthy choices available at work at night (source stusted, 10, 12).

Emotional eating is another factor that leads to poorer food choices at night. It is important to distinguish between true hunger and eat because of stress, anxiety, boredom or sadness (source 13 prusted).

Furthermore, fatigue has been associated with increased food intake and desire for high-calorie food. This may be caused by hormonal changes that affect appetite for lack of sleep (prusted source, 15 prusted sources).

Again, when it comes to weight gain, what you eat is more important than when you eat. If you eat in your daily calorie needs, you will not add weight only by eating at night.

If you are really hungry after dinner, consider choosing food and drinks that are solid nutrients. This is a low-calorie food with high nutritional value.

Some good choices include:

Carrot and celery stick with hummus
Apple slices with small portions of your favorite peanut butter
Plain Air Popcorn
A handful of frozen wine

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