Does Eating Late at Night Cause Weight Gain?
- Dietitian.Lauren Hmede
- Oct 16, 2019
- 2 min read
Introduction:
Many people worry about gaining weight when eating later than a particular time.
One common suggestion is to not eat after 8 p.m., but advice about eating at night is misleading.
In reality, what you eat is much more important than when you eat.
Eating and Your Circadian Rhythm
Though several animal studies have linked eating at night to increased weight, human studies show that eating beyond your daily calorie needs leads to weight gain, unrelated to what time of day you eat.
Late Eaters Tend to Eat More
Those who eat at night tend to eat more and, therefore, consume extra calories. Over time, a surplus of calories can lead to weight gain.
Late Eating May Affect Food Choices
Poor food choices are more likely late at night when fewer healthy options are available. Emotional eating or eating when tired may also lead to poor food choices. Choose nutrient-dense foods if you’re truly hungry after dinner.
If you’re truly hungry after dinner, consider choosing nutrient dense food and beverages. These are lower-calorie foods with high nutritional value.
Some great options include:
Carrot and celery sticks with hummus
Apple slices with a small portion of your favorite nut butter
Plain air-popped popcorn
A handful of frozen grapes
Meal Timing and Frequency
Appetite and cravings may be managed by eating more calories earlier in the day and by eating small and frequent meals. These strategies may prevent overeating at night.
Conclusion:
Physiologically, calories don’t count for more at night.
You won’t gain weight by merely eating later if you eat within your daily calorie needs.
Still, studies show that night-time eaters typically make poorer food choices and eat more calories, which can lead to weight gain.
If you're hungry after dinner, chose nutrient-dense foods and low-calorie beverages.
You may also want to consider eating a higher-calorie breakfast or frequent, small meals throughout the day to manage appetite and stave off late-night cravings.
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