Diet culture spews a lot of confusing ideas about how to lose weight, and often they’re completely contradictory. Others believe that calories in, calories out is all you need. Some people believe that intermittent fasting, lots of fruits and vegetables, or no carbs, is the best way to eat. Who can keep track?
But it turns out one old diet adage may actually have scientific merit: Don’t eat late at night.
Researchers found evidence in the past to support this assertion. An increased risk of becoming obese is associated with late eating.However, the mechanisms that led to this phenomenon are not clear. A new study has revealed the biological reasons that late-night snacking can cause weight gain, as compared to eating the same foods earlier in the day.
Understanding the importance of timing
An analysis Published in Cell Metabolism by researchers at Brigham and Women’s Hospital looked at 16 individuals with body mass indexes in the overweight or obese range. Over the course of the two six-day lab stays, they were fed a three-meal daily meal.
The meals started in the morning during the first visit. The exact same meals were transferred four hours ahead of the first visit. They started in the morning and ended in the late afternoon.
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Participants were required to adhere to a set sleep and wake pattern for the first two to three week before entering each in-laboratory visit. For the three days preceding their entry into the laboratory, they also had to follow identical meals and diets at home.
Participants recorded their hunger and thirst every day. Participants provided blood samples at regular intervals throughout the day. They also took measurements of their body temperature and energy consumption. Researchers also performed fat tissue biopsies.
They found that eating late significantly increased appetite during the day, decreased energy expenditure during the day, and caused the study subject’s bodies to more readily store fat. What is the reason?
Three Culprits Are Identified
The researchers speculated that hormones, metabolism and molecular modifications might be interconnected to increase obesity risk. They found this:
- The late-eating stay saw the appetite-regulating hormone Leptin decrease over a 24-hour period, signaling fullness, compared to the early eating stay.
- Lower daytime metabolism was linked to late eating.
- The gene responsible for increased fat storage was activated by late-eatening.
Resetting Your Eating Schedule
It can be difficult to stop eating late at night if you’re a regular eater. Plus, between hectic work days, taking care of the family, and other life obligations, we all don’t get guaranteed meal breaks.
It takes dedication and time, just like any other habit. Start small if you skip breakfast. When possible, eat at the same time every day. Your body should adjust over time to your new eating routine.
When you’re trying to adhere to a new schedule or if you eat late at night, meal preparation can be a great option. It’s possible to save precious time by prepping and cutting ingredients in advance.