Midnight food cravings may have become a trend in the modern world, but have you ever thought how late night eating can affect your weight?

Betsy Day, the Weight Loss Clinic Manager at UAMS, says, "People who are eating at night have probably consumed an evening meal [as well], so then their night eating would entail snack items like ice cream, cookies, popcorn, or chips."

She further explains, "And most of the time this eating is associated with other activities like watching TV and playing on the computer, which leads to mindless eating and, typically, over consumption."

Day also stated that the simple logic behind whether one will gain or lose weight depends on the number of calories eaten and the number of calories burned. Time of eating does not play any role in it. 

However, the lack of activity late at night doesn't allow the burning of the consumed calories. Hence, late night eating isn't advisable for the ones trying to lose weight.

So, the UAMS clinic recommends that one should have dinner approximately 3 to 4 hours before sleeping. It helps the body get sufficient time to digest it. The organization also suggests ensuring that the dinner is the smallest meal of the entire day. 

Betsy says, "Most people typically have the biggest meal in the evening and the smallest meal for breakfast; we recommend the opposite." Nutritionist Adele Davis also thinks similarly and advised eating "breakfast like a king, lunch like a prince and dinner like a pauper."

However, many find it hard to control their midnight cravings for food despite experiencing it's adverse effects.

Here’s How to Give Up Late Night Eating if Its Affecting You Negatively

It can be safely said that late night eating leads to gaining weight, primarily because the calories consumed aren't burnt due to the night routine.

So, if you are facing the adverse effects of this habit, Dr. Carolyn Newberry, a gastroenterologist and physician nutrition specialist at NewYork-Presbyterian, has a list of to-dos that can help you get over it.

• Eat a balanced diet throughout the day: Skipping meals, eating less, or eating earlier can trigger hunger at night. So, it is suggested to focus on regular meals with healthy fats, complex carbs, and high protein.
• Manage stress and stay hydrated: Stress and thirst can be mistaken for hunger. It is suggested to practice relaxation techniques and drink water to help manage unnecessary cravings.
• Work on sleep quality: Disturbed sleep triggers hunger hormones, which can enhance late-night hunger. It is suggested that proper rest be an important factor in managing nighttime eating.
• Eat protein in a snack: If one is hungry at night after eating, then they need to consume high-protein snacks like Greek yogurt, almonds, and a small piece of cheese. This is better than any high-carbohydrate options.

So, are you also planning to get over your late night eating habit by following Dr. Newberry's advice.

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Written by

Supradeep Dutta

Edited by

Souvik Roy