You’ve probably heard that you’re not supposed to eat late at night because it can make you gain weight. So we asked Sharon Richter, RD, a nutritionist in New York City, whether those late-night munchies really do cause weight gain. “When it comes to late night eating and weight gain, it depends on what you eat, how often, and how much,” says Richter. Eating foods that are high in fat, sugar, and calories can cause weight gain no matter what time of day it is.
“If you’re hungry after 8 PM, it’s OK to listen to your body and eat, as long as it’s nutritious, and a moderate portion,” says Richter. Even better, eat something that may help you sleep. Choose a light snack with complex carbohydrates, fiber, and protein, like whole grain bread with peanut butter, or oatmeal with milk. “High-fiber foods break down slowly to help avoid sugar spikes, and carbohydrates can help you feel drowsy,” says Richter.
Sharon Richter is a registered dietitian with a private nutrition practice in New York City.
References
Colles, S.L., et al. (2007). Night eating syndrome and nocturnal snacking: association with obesity, binge eating and psychological distress. International Journal of Obesity.
Kinsey, A.W., et al. (2015). The health impact of nighttime eating: old and new perspectives. Nutrients.
Penn Medicine News. (2017). Timing meals later at night can cause weight gain and impair fat metabolism.
Scheer, F., et al. (2013). The internal circadian clock increases hunger and appetite in the evening independent of food intake and other behaviors. Obesity.
Taheri, S., et al. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Medicine.
Yin, X., et al. (2009). Ghrelin fluctuation, what determines its production? Acta Biochimica et Biophysica Sinica.
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