How Late-Night Eating Sabotages Weight Reduction

 

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Ask the Expert: Shift work, late-night snacks and weight loss

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Stress can disrupt the quality of your sleep and the number of hours you sleep. Even if we take late-night eating out of the equation, many studies find that sleep deprivation (sleeping less than eight hours per day) increases your risk for weight gain. READ MORE >.

Eating Late at Night May Sabotage Your Weight Loss Efforts New findings suggest that eating later can strike a blow to your progress. 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.

But it turns out even eating what you consider to be healthy food later in the evening isn’t helpful for maintaining or losing weight either — and if you generally eat dinner or snack a lot after 8pm, it could be sabotaging your best health intentions. There’s no research to suggest that eating a small, calorie-controlled snack at night will impede weight-loss efforts. In fact, the right late-night snack may even benefit your metabolism. When you’re trying to lose weight, eat regular meals and consume 90% of your calories before 8 p.m.

The benefit of eating meals every three to four hours is it helps regulate your blood suga. How to Deal With Diet Saboteurs. When you’re trying to lose weight, often your friends and loved ones become the greatest obstacle.

Learn how. Late-night eating has no clear-cut definitions, but is roughly defined as eating after the final meal of the day (anywhere from 5 to 11 p.m. Try weight loss. Ten pounds or a ton, you’ll be showered with so much fattening food—sabotage by people who claim to love you—that it will send the.

Despite our best efforts, most of us make a few missteps when trying to lose weight. Take this quiz to see how many you may be unknowingly committing — and how you can put an end to them. 5 Ways to Lose Weight After 50.

List of related literature:

Fats are digested slowly and prevent hunger from recurring for as long as 5 to 8 hours after a meal, whereas proteins and carbohydrates are digested in 2 to 5 hours and hunger recurs much sooner, encouraging overeating.

“Fats that Heal, Fats that Kill: The Complete Guide to Fats, Oils, Cholesterol, and Human Health” by Udo Erasmus
from Fats that Heal, Fats that Kill: The Complete Guide to Fats, Oils, Cholesterol, and Human Health
by Udo Erasmus
Alive Books, 1993
from rising to the first meal (dinner) one should wait four hours, then after seven hours of digestion a second meal (supper) can commence, followed by four hours before sleep, and seven hours of digestion during sleep.

“Eating Right in the Renaissance” by Ken Albala
from Eating Right in the Renaissance
by Ken Albala
University of California Press, 2002

So this is as simple as having your last meal or snack at 6 p.m. then eating again at 10 a.m. the next day, or having your last meal or snack at 8 p.m., then eating again at noon the next day.

“Keto Quick Start: A Beginner's Guide to a Whole-Foods Ketogenic Diet with More Than 100 Recipes” by Diane Sanfilippo
from Keto Quick Start: A Beginner’s Guide to a Whole-Foods Ketogenic Diet with More Than 100 Recipes
by Diane Sanfilippo
Victory Belt Publishing, 2019

Eating tends to be deferred to the afternoon or evening, perpetuating the cycle.

“Conn's Current Therapy 2019” by Rick D. Kellerman, David Rakel
from Conn’s Current Therapy 2019
by Rick D. Kellerman, David Rakel
Elsevier Health Sciences, 2018

The most important factor is to keep all eating within a twelve-hour period—for example, between 7 a.m. and 7 p.m., or between 9 a.m. and 9 p.m. Remember to avoid late-night eating.

“7-Day Apple Cider Vinegar Cleanse: Lose Up to 15 Pounds in 7 Days and Turn Your Body into a Fat-Burning Machine” by JJ Smith
from 7-Day Apple Cider Vinegar Cleanse: Lose Up to 15 Pounds in 7 Days and Turn Your Body into a Fat-Burning Machine
by JJ Smith
Simon & Schuster, 2019

Activity persists at the predicted mealtime when food is withheld for 3 days (note heavy bouts of daytime running, and rapid reversion to nocturnal activity when food is restored).

“Principles and Practice of Sleep Medicine: Expert Consult Premium Edition Enhanced Online Features” by Meir H. Kryger, Thomas Roth, William C. Dement
from Principles and Practice of Sleep Medicine: Expert Consult Premium Edition Enhanced Online Features
by Meir H. Kryger, Thomas Roth, William C. Dement
Elsevier Health Sciences, 2010

Optimal sleep time is from 10 p.m. to 6 a.m. Meals should be eaten consistently, with lunch as the largest meal of the day, between 10 a.m. and 2 p.m., and a lighter evening meal prior to 7 p.m. Regular physical activity supports both metabolism and regular elimination and should be matched to individual needs.

“Integrative Gastroenterology” by Gerard E. Mullin, Marvin Singh
from Integrative Gastroenterology
by Gerard E. Mullin, Marvin Singh
Oxford University Press, 2019

If you can avoid eating for two to three hours before bedtime, you give your body the time it needs to digest the food.That way, when you go to sleep you are not storing the calories you just consumed as fat.

“Ultrametabolism: The Simple Plan for Automatic Weight Loss” by Mark Hyman
from Ultrametabolism: The Simple Plan for Automatic Weight Loss
by Mark Hyman
Scribner, 2006

Although millions of us find ourselves ravenous around this hour, if you eat now you’ll interfere with sleep and weight loss because your body will be busy digesting when it should be resting, rebuilding, and repairing.

“The Women's Health Big Book of Pilates: The Essential Guide to Total-Body Fitness” by Brooke Siler, Editors of Women's Health
from The Women’s Health Big Book of Pilates: The Essential Guide to Total-Body Fitness
by Brooke Siler, Editors of Women’s Health
Rodale Books, 2013

You may prefer to exercise at other times of the day, but you want to wait 30 to 45 minutes after eating to exercise, and working out and exercising before bed can interfere with sleep.

“Transcend: Nine Steps to Living Well Forever” by Ray Kurzweil, Terry Grossman
from Transcend: Nine Steps to Living Well Forever
by Ray Kurzweil, Terry Grossman
Rodale Books, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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38 comments

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  • It’s always funny when news people are late to the party and think they’re telling us something revolutionary. IF & OMAD aren’t new diet fads, they’ve been around for centuries. But, I am glad that more people are learning about it…it could help SO many who are struggling. I truly wish I knew about IF/OMAD years ago. Best wishes to everyone looking into it, go get your life back!

  • I was skeptic about next level diet because i thought that i would have to eat broccoli to lose weight. Iam eating only food I like and still losing weight

  • I’m a douche bag!! The 1st thing I thought was how he gonna tell us how to stop eating when he’s fat with a cone head…smh sorry man..He could’ve been 600ibs and lost the bulk of the weight by doing what he’s telling us…

  • FOR GOD SO LOVED THE WORLD
    THAT HE GAVE HIS ONLY SON
    AND WHOSOEVER WOULD BELIEVE
    IN HIM WOULD NOT PERISH BUT
    HAVE EVERLASTING LIFE..JOHN 3:16
    ROMANS 3:23
    ACTS 4:12
    ROMANS:
    5:8
    6:23
    10:9-13

  • Yup, makes sense, it’s all about amount of calories in the end. The reason why I would avoid eating before bedtime would have to do more about insulin levels. Apparently, and I can personally vouch for this, it appears that high insulin levels can interfere with sleep. IIRC, there’s a link with high insulin to cortisol or adrenaline levels, and that is not helpful for good sleep.

  • I am very greatful to you @doctor_saibu for what you just did in my life and that of my family i will forever thank you, after living with herpes virus for 5 years with my family’s you still give reason to be happy i don ‘t know much to say to you can reach him via his Instagram page @doctor_saibu but all i want to say is thank you from my greatest heart your medication is still the best now and in lifetime.
    you can reach me on my email [email protected] gmail.com.

  • Weight loss green store tea works like a charm. It actually lowered my blood pressure and lost 7 pounds over the last month. I will continue using it. Hopefully the weight loss increases in the second month and my blood pressure improvement sticks

  • It’s a bit of an overstatement to say that all experts agree that weight loss and weight gain comes down to energy balance. Dr Jason Fung comes to mind, helping diabetic patients lose weight based on the hormonal (“two compartment”) view of obesity. His “Aetiology of obesity” lectures are fascinating.

  • Midnight snack is just my favorite meal. I feel relaxed, calm and safe in bed during the night. That makes me really enjoy the food to the max.

  • My anticipation to try weight loss weight is at all time high. My eating habits as well as my frequency of several physical exercises was not altered and also change. In just a short time of 30 days, I actually dropped 6 lbs. While using this technique, I did realize that I consumed food less and also filled up faster. Google can help you to discover it. Guide’s name is at the bottom.
    Bella Kaγozko
    good luck

  • Video doesn’t have a full solution. A solution is to eat less often and slowly, then brush teeth. Learn that snacking and sugar keeps cravings and insulin high so your body stores calories instead of burning fat. Try fasting once for 2 (or 3) days to experience how cravings can be stopped when your body starts burning fat instead of carbs. Eat more healthy fats and protein and eliminate processed carbs. Learn how hormones, stress and the bad stomach bacterias affect cravings.

  • Cheers for the Video! Apologies for chiming in, I would appreciate your initial thoughts. Have you tried Dinanlinson Amazing Look Approach (Sure I saw it on Google)? It is a smashing one off product for learning how to quickly lose weight without the hard work. Ive heard some super things about it and my GF got excellent results with it.

  • Does Custokebon Secrets (just google it) help me lost lots of fat? I notice many people keep on speaking about this popular lose weight diet plan.

  • Thanks for mentioning this because I work a late job and I don’t eat dinner until 10-11pm because I’m usually off between 1-3 AM and by the time i get home i don’t eat i just shower and relax

  • The only deterrent is to sew your mouth shot. As in literally. Sometimes it takes a strength beyond human. You may last for a few days but the hunger and craving monsters will be visiting you every single day until you can’t take it no more. Once you eat, like an alcoholic you can’t stop. At least for a while. This needs to be treated as an addiction because that’s what it is in most cases. (not all). Food is no longer for survival but every event, good times, occassions revolve around food. There is no happiness without it and there is no happiness with obesity or overnight. There is no winning. You can be on top for a few years if you’re lucky and then turn into a fatso worse off than when you originally started.
    It’s a complex problem. Psychological, physiological, genetic, social.
    Therapy, couching along with medications could help a lot. But no one seems to want to tackle obesity that way.

  • Kinda hard to listen to this when the dude that’s saying is big as hell. Dr oz. Wife even looking at the dude like this is bullshit ����. I’m sorry I’m not trying to be that guy but cmon fam.

  • I have been intermittent fasting for 2 and years. Started with 16:8 now I do 22:4 and will never go back to breakfast lunch and dinner. IF has cost me quite a bit of money because all of my suits and dress pants look like they were never bought for me. They have been re-tailored or had to buy new…….what a pain! I am now at my high school graduation weight of 170 and I have been out of high school since 1979.

  • I always snack at night during night shift because you never know when you’ll next be eating https://www.youtube.com/watch?v=H2G3IcGadAw

  • This video has good advice, but I’m not sure about the best diet plan that I should work with, only because I have never taken any. Anyone tried the Custokebon Secrets? I’ve heard several folks mention great things about Custokebon Secrets.

  • Great video content! Forgive me for butting in, I would appreciate your initial thoughts. Have you considered Dinanlinson Amazing Look Approach (google it)? It is a good exclusive product for learning how to quickly lose weight without the hard work. Ive heard some extraordinary things about it and my best friend Jordan after a lifetime of fighting got excellent success with it.

  • Has anyone used the Custokebon Secrets to lost lots of weight? Just do a search engine search. On there you will discover a great suggestions about how you can lost a lot of weight. Why not give it a shot? maybe it is going to work for you too.

  • just dont bring foods to home. your brain will be concious that you dont have food and youll manage better manage hunger or maybe you wouldnt be hungry at all since you dont have food available youll be mentally prepare for that situation.

  • I eat between 11am & 4-5pm. I have maintained my 35# weight loss for 3 years. Bacon is my favourite “food group”. I eat Ghee or make my own clarified butter. What you eat has a profound effect on your health.That, along with exercise, is the fountain of youth.

  • Three minute Thursdays? And while it’s okay to eat whenever you want, I’d advise against sharing your food with a mogwai after midnight ��

  • Thanks for the Video clip! Sorry for butting in, I would love your initial thoughts. Have you heard about Dinanlinson Amazing Look Approach (search on google)? It is a good one of a kind guide for learning how to quickly lose weight without the normal expense. Ive heard some great things about it and my GF got great success with it.

  • Dr Annette Bosworth convinced me to just do Keto between 8am to 2pm and make sure I get plenty of protein around 2pm. Then I exercise around 6pm and sleep by 8- 8:30 (because of the hunger pangs). I am just 1 week into it and am losing more than a pound a day. Hope the hunger subsides.

  • Was on a ketogenic diet several weeks and would eat my last meal earlier and earlier, not realizing it, until my doctor pointed out that I had transitioned into intermittent fasting (16/8). It was effortless primarily because on the keto diet I was fueled by fat instead of carbs. Two years on, I continue my intermittent fasting 6 days a week (fasting 16 to 19 hours a day), altho modified my diet to low carb instead of the more strict keto. It’s a permanent lifestyle for me. I’m 60, and just had a thorough medical checkup in prep for long-delayed joint surgery. All indicators great, HBAIC is 5.0, triglyceride/ HDL ratio is that of a long-distance runner, doc says. Passed the dobutamine stress test with flying colors-even though I have been extremely sedentary over the past year due to my joint disability.

  • OMAD with IF for at LEAST 16 hours a day…This guy is WRONG, sorry fella, you’re incorrect!! You continue your sleeping fast…do NOT eat breakfast. Keep fasting!! Eat around 3:00-4:00 pm. with a small eating window of 2-3 hours. 3 meals and 5 snacks a day filled with complex carbs is a recipe for hyperinsulinemia, insulin resistance, type 2 diabetes…ALL the metabolic syndrome ailments. Big pharma wants you sick and dependant on them.

  • you guys are just ignorant and rude. he probably has lost weight and still is by doing these same tips. maybe if you focused on taking the knowledge rather than judging the messenger, you wouldn’t be fat yourself & searching this video. ����‍♀️ just saying

  • LOVE Peter McKinnon, one of my favorite YouTubers. Check out Thomas Heaton too. Well said brother! Short but very important video for those who track their weight. Knowledge is power over your body.

  • Thank you so much�� I only eat OMAD and this is quite late. Was wondering, wether this could spoil my weight even if I don’t overconsume. Thanks Thanks Thanks

  • None of these would work for me. ���� I’d eat regardless of nails and flavor. Jus sayn. I find it easy to jus go to sleep with the help of an aid. Also eatn 4hrs before bed then takn some sort of PM. Not the healthiest way. But I’ve always had trouble sleepn. This helpd kill 2 birds kinda thing.

  • I watched your vid on carbonated H20 and really liked your explanations. I DISAGREE on this. I eat very healthy food and try to do intermittent fasting (1 or 2 meals/day) and I have a solid control over my food choices. I have observed a clear pattern that late-night eating causes a SIGNIFICANT weight gain (irrespective of food choice aspect you talked about). I can stop that weight gain by staying awake (i.e up-right position) at least 3 hrs after the meal. So there has to be some physiological process behind it. I am thinking that maybe our food metabolism comes to a halt (specially upper GI motility) during sleep causing a prolonged raised insulin response, resulting in excessive calories to get stored… or some physiological process like that.

  • Or you can just stay up and do things you like to do that will distract you like he said. You’ll just be sleepy, but you’ll lose weight and probably will sleep better the next night

  • not true at all what about those that burn calories quick and don’t even gain weight just stay skinny I’m 35 years old and I’ve been skinny since I was a young girl now I’m a mother of 4 kids and still look the same when I was younger I want to get a little weight so the best way is to eat at night like bagels and cream cheese in a cup of milk is nothing wrong with that for those that burn calories for those that don’t is bad..

  • Aren’t you sick of white coats and science STEALING insights and innovation from the actual contributors?
    These idiots recommended high carb diets across the board in the 1990s.. DO NOT BELIEVE ANYTHING THEY SAY.
    The same idiots used to blow tobacco smoke up your butt as a form of anxiety treatment.
    Can’t get more pathetic than that? how about lobotomy as a treatment for bad thoughts? just rip out your brain.. problem solved. LOL.. electroshock anyone?

  • Thanks for clearing that up. I didn’t know that until a few years ago when I started taking my health seriously, but am still surprised how many people believe that and are starving themselves. Keep on educating the masses!