Myth or Fact: Eating at Night Leads to Weight Gain
Adelle Davis once said, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” Eating at night has long been associated with weight gain, but the reasons are continuously debated. Does it have to do with changes in metabolism, hormones, sleep quality, or additional calories? Some nutrition professionals teach that calories at night are the same as calories during the day—that it is all about total calories consumed versus calories burned. Could there be more to it?
Is It All about Breakfast?
One study found that calorie restriction can lead to weight loss at any time of the day. However, morning meals tend to be more satiating and can lead to lower overall calorie intake throughout the day, compared to late night meals or snacks, which can lack satiating value1. Another study found that eating dinner less than three hours before bed was associated with a higher BMI, and that skipping breakfast may cause increased waist circumference and BMI2. These studies would suggest that the weight gain is likely due to overeating at night after restrictions during the day. However, consuming calories at night versus the day may not be equal. In a study by Hibi et al, young female participants were given a snack either during the day or late at night for 13 days. Late night snacking increased both total and LDL cholesterol. It also reduced fat oxidation, suggesting that eating at night changes fat metabolism and increases the risk of obesity3. This research would indicate that calories should be mostly consumed during the day, especially at breakfast.
Or Is It All about Sleep?
Other researchers have found that eating at night leads to poor sleep quality4, and that sleep has a big impact on late night snacking and weight gain. Chronic sleep deprivation or late bedtimes in adults can lead to weight gain, because adults tend to eat extra calories during late night hours5. This would imply that the longer you are awake, the more likely it is that you will eat again. However, circadian regulation and nighttime light exposure may also impact weight gain. In a study with rats, it was found that low levels of light at night changed metabolic signals and timing of food intake, which lead to excess weight gain, despite equal levels of caloric intake and daily activity6. This change in metabolism may not just be in rats. Other studies have discovered that light levels and sleep deprivation effect melatonin, leptin, and ghrelin levels, which can lead to increased food intake and decreased activity7,8. This increase in calories may also be compounded not only by hormone changes, but also by brain activation. Sleep deprivation in the obese has been shown to lead to increased activation in the reward centers of the brain in response to unhealthy foods, further compounding the problem9.
Do All Studies Agree?
It appears that eating at night may lead to poor sleep and negative metabolic changes. However, most of the studies in this area are small, have specific populations, or are animal studies. Other research has discovered that these negative effects were not consistently seen when the late night consumption was small and energy dense. In fact, in some populations, late night snacking (when composed of healthy foods) can actually help with exercise training and muscle gain10,indicating that for some of the population, this behavior may be beneficial.
Overall, more research is needed on the effects of eating at night. For now, remember to eat a healthy breakfast, get adequate sleep (7-9 hours), and engage in physical activity. Avoid eating extra food and sweets at night. If eating at night, make sure foods fit within total daily calorie goals and avoid high sugar foods and empty calories.
Megan Ostler MS, RD
iFit Dietitian
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
1. Castro JM. The Time of Day of Food Intake Influences Overall Intake in Humans. J. Nutr. 2004;134:104-111.
2. Watanabe Y, Saito I, Henmi I, Yoshimura K, Maruyama K, Yamauchi K, Matsuo T, Kato T, Tanigawa T, Kishida T, Asada Y. Skipping Breakfast is Correlated with Obesity. J Rural Med. 2014;9(2):51-8.
3. Hibi M, Masumoto A, Naito Y, Kiuchi K, Yoshimoto Y, Matsumoto M, Katashima M, Oka J, Ikemoto S. Nighttime snacking reduces whole body fat oxidation and increases LDL cholesterol in healthy young women. Am J Physiol Regul Integr Comp Physiol. 2013;304(2):R94-R101.
4. Crispim CA, Zimberg IZ, dos Reis BG, Diniz RM, Tufik S, de Mello MT. Relationship between food intake and sleep pattern in healthy individuals. J Clin Sleep Med. 2011;7(6):659-64.
5. Spaeth AM, Dinges DF, Goel N. Effects of experimental sleep restriction on weight gain, caloric intake, and meal timing in healthy adults. SLEEP 2013;36(7):981-990.
6. Fonkena LK, Workmanb JL, Waltona JC, Weila ZM, Morrisb JS, Haimc A, Nelsona JA. PNAS. 2010;107(43): 18664–18669.
7. Ulhôa MA, Marqueze EC, Burgos LGA, Moreno CRC. Shift Work and Endocrine Disorders. International Journal of Endocrinology. 2015(2015);826249:11 pages.
8. Brondel L1, Romer MA, Nougues PM, Touyarou P, Davenne D. Acute partial sleep deprivation increases food intake in healthy men. Am J Clin Nutr. 2010;91(6):1550-9.
9. Filiatrault ML, Chaput JP, Drapeau V, Tremblay A. Eating behavior traits and sleep as determinants of weight loss in overweight and obese adults. Nutr Diabetes. 2014;4:140.
10. Kinsey AW1, Ormsbee MJ. The Health Impact of Nighttime Eating: Old and New Perspectives. Nutrients. 2015;7(4):2648-2662.
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During the cleanse, you’re not supposed to do any exercise, other than yoga. I thought for sure I’d be hitting my yoga mat, but I quickly found I was lacking all energy. I napped often and even thought about just sleeping through the three days, so I could get through it. I was just so hungry! The majority of the time I felt like I was starving myself, which I basically was. The only time I wasn’t distracted by my hunger was if I was sleeping. There’s a reason that cleanses are meant to be short-lived, as they’re not a sustainable diet. And because they’re so short-lived, it’s hard to tell if they actually provide any benefits. Personally, I don’t think I received any benefit from the cleanse. I lacked all energy and found my brain foggy. I often forgot what I was working on or what I was supposed to be doing. And when my girls wanted to play outside in the snow, an activity that I enjoy with them, I found myself struggling to get off the couch. But then the mom guilt would sink in and I’d finally trudge out into the cold, a little bittered by the fact that I wouldn’t get to warm up with a cup of cocoa after. As for the actual “cleanse” effects (i.e. overachieving digestion), I had more of a cleanse effect with Whole30 than I did with this. While the soups did provide more diverse nutrients, protein, and fiber than other cleanses we looked into, a cleanse is absolutely not necessary for a healthy diet. Trevor Mann The soup cleanse has been the hardest diet so far. Not necessarily because the recipes didn’t taste good, but eating soup and broth for every meal/snack got really old. I tried to supplement more beans into my diet so that I could get as much protein as possible, but I still felt unsatisfied after my meals. I dreaded my next meal because I knew I wasn’t only going to be hungry after, but I wasn’t going to enjoy it either. I don’t typically crave any sort of food, and I do really well not eating sweets. 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Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.‘
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