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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7 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…

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  • 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.

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  • 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