Eating before bed does not cause obesity.. How can that be?

ArabiaWeather - Many people worry about gaining weight when eating late at night, and one of the pieces of advice states that one should not eat after 8 pm, but this advice regarding eating at night is misleading. In fact the amount you eat is more important than the time you eat.

Eating before bed does not cause obesity

The idea that eating at night increases weight comes from animal studies, which suggest that the body may use calories consumed differently after a certain time of the day.

Some researchers assume that eating at night conflicts with the body's biological clock, which determines when to sleep, when to eat, and when to wake up. According to the body's biological clock, night is supposed to be a time to rest and not a time to eat.

In fact, several animal studies support this theory. Mice that eat contrary to their circadian rhythm gain significantly more weight than mice that eat only during waking hours, even if they eat the same amount of food.

However, not all studies in humans support this concept. Studies on humans indicate that the time of eating is not as important as the amount of food you eat

Studies on humans indicate that it is not necessarily the time of eating, but the amount of food you eat that matters.

For example, a study of more than 1,600 children showed that there was no link between eating dinner after 8 pm and being overweight. In this study, people who ate late did not appear to consume more total calories.

However, when researchers tracked the eating habits of 52 adults, they discovered that people who ate after 8 p.m. consumed more total calories than people who ate earlier. The extra calories late eaters eat can lead to weight gain over time.

In general, when your total calorie intake is within your daily needs, it appears that weight gain does not occur solely as a result of eating at night.

Although many animal studies have linked eating at night to weight gain, human studies have shown that eating beyond your daily caloric needs leads to weight gain, regardless of the time of day you eat.

Eating at night leads to eating more calories

One explanation for the link between eating at night and weight gain is that people who eat late tend to eat more calories overall.

Regardless of timing, eating more calories than you need will lead to weight gain.

For example, researchers studied the relationship between meal time and total calorie intake in 59 people. The researchers noted that people who ate their last meal closer to their bedtime consumed more total calories than people who ate their last meal earlier.

While another study found that people who ate between 11 p.m. At 5 a.m., they consume approximately 500 more calories per day than those who limit themselves to daylight hours. Over time, the person who ate at night gained an average of 10 extra pounds (4.5 kg).

Therefore, eating at night can only lead to weight gain if a surplus of calories is consumed.

Eating late may affect food choices

People who eat late not only tend to eat more food, but they often make poor food choices as well.

At night, you may be more likely to choose unhealthy, high-calorie foods. These are foods with little nutritional value, such as potato chips, soda, and ice cream.

There are many possible reasons for this; People who eat late at night may not have easy access to healthy food.

People who work night shifts are a good example of this. Many studies indicate that night workers tend to eat unhealthy foods for convenience, as there may be a lack of healthy options available in the workplace at night.

Emotional eating is another factor that leads to poor food choices late at night. It is important to distinguish between true hunger and eating due to stress, anxiety, boredom, or sadness.

Furthermore, fatigue has been linked to increased food intake and cravings 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 matters more than when you eat it. If you eat within your daily calorie needs, you won't gain weight just by eating at night.

If you're really hungry after dinner, consider choosing nutrient-dense foods and drinks. These are low-calorie foods with high nutritional value.

Some great options include:

• Carrots and celery with hummus
• Apple slices with a small portion of nut butter
• Regular air-cooked popcorn
• A handful of frozen grapes

Meal timing and frequency

Although the total number of calories you eat is what ultimately affects your weight, research shows that there may be ways to regulate your appetite through meal timing and frequency.

For example, multiple studies suggest that eating a higher-calorie breakfast may make you feel full longer and may prevent overeating at night.

In one study, people who ate a 600-calorie breakfast had a lower appetite and significantly fewer food cravings during the day than those who ate a 300-calorie breakfast. Cravings for sweets in particular were reduced

Keep in mind that breakfast may not be necessary if you eat late at night, at least not at the traditional time. Follow your hunger cues and you may find yourself eating your first meal later than usual. You may also want to consider eating smaller meals more frequently. Some studies, but not all, indicate that this may help you control your appetite and reduce feelings of hunger throughout the day

Therefore, changing your meal timing and frequency may be a strategy to reduce overall calorie intake by controlling hunger.

• Physiologically, calories are not counted more at night. You won't gain weight just by eating late if you eat within your daily calorie needs.
• However, studies show that night eaters usually make poor food choices and eat more calories, which can lead to weight gain.
• If you're hungry after dinner, choose nutrient-dense foods and low-calorie drinks.
• You may also want to consider eating a higher-calorie breakfast or small, frequent meals throughout the day to control appetite and avoid late-night cravings.

Source: healthline