Whether or not to eat before bed is a common debate among weight-loss seekers. Though research findings are mixed, the total amount of food consumed daily, physical activity and overall lifestyle habits remain significant elements of maintaining healthy weight. While avoiding night-time eating may hold benefits for some, it is not necessarily helpful to everyone. A knowledge of how evening eating habits contribute to your weight and wellness can help you make positive dietary decisions.
Function
When it comes to late-night eating, people tend to reach for processed snack foods, such as potato chips or ice cream, over fruits, vegetables or other healthy fare. According to Columbia University Health Services, many individuals snack "mindlessly" in the evening, munching on food out of boredom or as a habit while watching television or studying. Such practice often leads to overeating as little attention is paid to portion control. Those who eat at night out of hunger may not have had enough nourishment throughout the day, in which case a healthy, balanced snack may prove helpful. Those who eat for other emotional reasons may also seek night-time food as a means of comforting feelings of sadness, loneliness, anxiety or stress.
Significance
Eating at night can affect one's weight, in positive or negative ways. According to research published in the "American Journal of Nutrition" in October of 2008, those who consume snack foods at night are prone to weight gain. Those who overeat during evening hours are also more prone to weight gain. However, those who overeat at any time throughout the day are just as likely to gain weight. If you have difficulty controlling portion sizes or making healthy food choices before bed, changing such behaviors may help support wellness and healthy weight management.
Misconceptions
It is a dietary myth that food eaten just prior to bedtime turns into fat. According to the Mayo Clinic, weight management comes down to calories consumed and calories expended. When you consume more calories than your burn on a regular basis, you're likely to gain weight. Conversely, if you burn more calories through exercise and regular, physical activity, you're likely to lose weight. Keep in mind, however, that consuming enough calories in order to meet nutritional needs is important and cutting calories too severely can actually slow the metabolism.
The type of food you consume makes a difference as well, as nutritious foods, such as fruits, vegetables and whole grains, tend to provide greater satiation in addition to nutrients, thus promoting healthy weight management. A calorie is indeed a calorie, but considering the sources most of your calories stem from can impact your weight and wellness.
Time Frame
The time required for weight gain or weight loss to appear in response to eating at night varies, depending upon your physical activity level, overall caloric intake and genetic factors. According to the Mayo Clinic, one pound of body fat is equal to about 3,500 calories. If you were to add 500 calories to your evening, atop your usual daily calorie intake, you would likely gain approximately 1 pound in 1 week. If you are seeking to lose weight and currently consume 500 calories before bed, you're likely to lose 1 pound per week if those 500 calories were cut.
Suggestions
If your doctor has approved weight loss, consider a balanced diet rich in fruits, vegetables, legumes and whole grains, which provide an array of nutrients, plus dietary fiber, which aids in digestion and satiation. Since fruits and vegetables are also low in calories, they are optimum snack choices, at night or anytime. If you are hoping to gain weight, adding a nutritious, calorie-dense evening snack to your day, such as whole grain toast with peanut butter, avocado or cheese, may help you reach your goal.
If you have difficulty controlling your night-time eating habits, seek guidance from a qualified professional for best results. As a general rule of thumb, it isn't what you eat at night specifically, but what you consume overall, on a regular, consistent basis, that has the greatest impact on body weight and dietary health.
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