Fitness Fact or Fiction: Eating Late
Every week in Sprout’s newsletter, we debunk common myths in the Fitness Industry. Here’s the most recent Fact or Fiction about eating late!
The Claim: Eating late at night causes you to gain weight.
I've seen this phrase many times over the years, and it was something I thought was true for a while. I used to make sure I stopped eating by 7 pm, terrified that somehow my body would know the difference between 6:45p and 7:00p and I'd ruin all the progress I'd been making. I know a lot of other people feel this way too. This is fitness FICTION— but there's a little more to this claim that might explain the confusion.
Research (such as this study) does show a correlation between late-night snacking and an increase in weight. But what this study and this study find (and most “eating late makes you fat” claims leave out) is the fact that most of the people who snack late and gained weight were eating in surplus of their daily caloric needs. No matter what time of day it is, when your energy intake is more than the amount of energy you put out, your body stores this excess energy, leading to weight gain.
To put it simply: eating late at night isn't what causes weight gain. Eating more than your caloric needs causes weight gain.
So while it isn't entirely incorrect to say that many people who eat late at night gain weight, there are a lot of details missing from this statement and a lot of fear created from a misconstrued message.
So, here’s what I want you to take away from this fitness fact or fiction:
There’s no set time at which you should or shouldn’t snack. If you’re hungry, eat. It’s that simple!
If it’s before bed, I recommend a good mix of easily digestible carbs, protein, and fat. Something like a turkey sandwich, peanut butter and crackers, fruit, or a similar snack offers the right balance of taste and satiety, but won’t be too heavy to digest so close to sleep. If you're craving less nutritious foods like ice cream or chips, just be mindful of how much you're actually eating. Rather than eat straight from the carton or bag, put some in a bowl so you don't eat it all without thinking. Nothing has to be off limits, no matter what time of day or the nutrition content!
If you’re concerned about your eating habits or feelings about food, The National Alliance for Eating Disorders is a nonprofit organization that offers eating disorder education, support, and resources. Consider taking a look or reaching out to a professional.
If you have questions, feel free to contact us or sign up for a consultation!