Conventional wisdom says that eating before bed causes weight gain because our metabolism slows down when we fall asleep. This causes any undigested calories to be stored as fat.
However, many health experts claim that eating before bed is perfectly fine, and may even improve sleep and result in long-term weight loss.
Part of the reason behind the differing opinions is because evidence has emerged to support both sides. Indeed, while several studies have linked eating before bed with weight gain, other studies suggest the opposite.
For instance, although many people believe that our metabolism slows down during sleep, in truth our nighttime basal metabolic rate averages the same as during the day. After all, our body still needs plenty of energy while we are asleep, in order to recover and recuperate to name a few. Furthermore, there is no evidence supporting the idea that calories consumed before bedtime count more than calories consumed at any other time!
So what do we make of this? A popular school of thinking today suggests that while eating before bed may not directly cause weight gain, it is likely to indirectly induce weight gain by encouraging unhealthy habits and lifestyle.
It is likely the case that individuals who eat before bedtime are simply consuming more overall calories than individuals who don’t. In other words, the meal timing is not at fault. Rather, the snacking habit with extra calories that comes with it is the cause of fat gain.
Couple this with the fact that most people enjoy snacking at night while zoning out watching TV or working on their laptops, and it is little wonder that eating before bedtime is associated with fat gain.
A case can also be made that some people simply do not eat enough during the day, which prompts them to overeat at night (again, extra calories is the culprit).
Finally, consuming high-sugar food or snack close to bedtime can negatively affect sleep quality. Of course, sleep deprivation itself has been linked to weight gain and further overeating.
While eating before bed may encourage unhealthy habits that promote fat gain, a case can also be made that eating before bed is beneficial to fat loss.
Eating before bed can curb late night eating. If you are prone to nighttime eating, having a snack after dinner can help control your desire for late night snacking. In one 4-week study of adults who were night-snackers, participants who began eating one bowl of cereal and milk 90 minutes after dinner ate an average of 397 fewer calories per day, and end up losing an average of 1.85 pounds (0.84 kilograms) from this change alone.
Eating before bed can help you sleep better. This is where it gets… personal. While eating before bed can disrupt sleep in some individuals, it can also have the opposite effect in others. Indeed, many people report that eating something before bed helps them feel full and satisfied, which ultimately helps them sleep better and/or prevents them from waking up hungry during the night.
What should you eat before bed?
Speaking of high-quality choices, what should we eat before bed? There are a few things that we should keep in mind.
Avoid dessert and junk food. While eating before bed is not necessarily a bad thing, overindulging in desserts and junk food is definitely a bad idea, regardless of meal timing. Not only are these food high in unhealthy fats and added sugar, but they also trigger cravings and overeating. This makes us prone to exceeding our daily caloric needs. If you have a sweet tooth, Livestrong recommends eating dark berries or a few squares of dark chocolate.
If salty snacks are what you prefer, try a handful of nuts instead.
Prioritize lean protein and fiber-rich complex carbs. Fiber-rich complex carbs such as whole grains, fruits, and vegetables provide you with a steady source of energy as you fall asleep. Pairing that with protein or a small amount of fat can help keep you full through the night and keep your blood sugar stable. Some snack ideas include an apple with peanut butter, whole grain crackers and a slice of turkey, or cheese and grapes.
There is simply no evidence that a small, healthy snack before bed leads to weight gain. As such, you don’t need to worry about eating before bed as long as you make high-quality choices. In fact, if you feel that eating something before bed helps you fall asleep or stay asleep, then you should feel good about doing so.
A full stomach before bed= stable blood sugars = better sleeping = healthier life.
Sleep affects your immunity, energy level, appetite, metabolism, cravings, and weight. The better you’re sleeping at night, the better you’ll feel all day. Do yourself a favor and eat that healthy fat and carbohydrate before bed so that your body can get the supportive rest it needs to keep you going all day long.
Bedtime snacks set you up for success.
Why deprive yourself of a yummy snack if it will help your weight, energy levels and brain power the next day? Who doesn’t want to pour a couple of spoonfuls of heavy cream (or coconut milk if you’re dairy free) over frozen berries and enjoy a delicious sorbet treat before bed if it actually helps your body?
