Eating after 8 pm can have many side effects including acidity as well as disruptive sleep. Here’s why you should avoid it
There may be nothing more relaxing than binge watching your favourite show on television, sitting with a cup of coffee, and gorging on your favourite snacks. But beware! While this regime may seem refreshing, eating late at night can have many side effects. If you are someone who is used to eating after 8 PM. daily, it is time to change your dinner habits!
Weight gain has always been associated with eating late at night. However, eating after 8 PM has a lot of other disadvantages too. Be it disrupted sleep or acidity, there are many disadvantages side effects of eating late at night.
Why should we not eat after 8 PM?
The recommendation to avoid eating after 8 PM is often tied to concerns about digestion and metabolism slowing down during the evening. “However, it is essential to note that the timing of meals alone doesn’t significantly impact weight gain. What matters more is the overall calorie intake and the quality of the foods consumed,” explains nutritionist Garima Goyal.
Eating late at night might lead to indigestion or disrupt sleep for some individuals due to increased stomach acidity.
How does eating after 8 PM affect our body?
1. Digestion
The body’s metabolic rate tends to slow down in the evening, impacting the efficiency of digestion. Late-night eating may lead to a slower breakdown of food, potentially causing discomfort.
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2. Insulin sensitivity
Insulin, crucial for regulating blood sugar, may be less effective in response to late-night meals. Reduced insulin sensitivity could contribute to difficulties in maintaining metabolic health and a healthy weight.
3. Sleep disturbance
Consuming heavy or rich foods close to bedtime can lead to indigestion and discomfort. Increased stomach acidity from late-night snacking may disrupt sleep patterns and overall sleep quality.
4. Calorie intake
Late-night snacks, often indulgent or comfort foods, may contribute to an overall caloric surplus. Without compensation during the day, this surplus can contribute to weight gain over time.
5. Nutrient absorption
Nutrient absorption may be less efficient during the nighttime. Individual variations in circadian rhythms and digestive processes make this impact variable among people.
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Is it possible to lose weight if you eat after 8 PM?
Yes, it is possible to lose weight even if you eat after 8:00 pm. “The key factor influencing weight loss is the overall balance between the calories you consume and the calories you burn throughout the day,” says Goyal.
How much gap should we give between our last meal and sleeping?
A two hour gap is a must, suggests this study, published in the BMJ Nutrition, Prevention & Health. The study adds that giving a two-hour gap between dinner and buffer is great for long term health. “To optimise your sleep hygiene, consider choosing lighter, easily digestible snacks if you need to eat closer to bedtime. This approach ensures that your body can efficiently process the nutrients without causing disruptions to your sleep cycle,” adds Goyal.
What foods and drinks should you avoid for better sleep?
To promote better sleep, it’s advisable to avoid certain types of foods in your dinner, particularly those that can contribute to indigestion or disrupt sleep patterns.
1. Caffeine
Avoid beverages like coffee, tea, and certain sodas that contain caffeine, as it can interfere with your ability to fall asleep.
2. Spicy foods
Spices and spicy foods may cause indigestion or heartburn, which can disrupt sleep. Opt for milder options in the evening.
3. High-fat foods
Heavy, fatty meals take longer to digest and can lead to discomfort. Avoid greasy or fried foods close to bedtime.
4. Large meals
Consuming large portions late at night can put a strain on your digestive system, potentially causing discomfort or indigestion.
5. High-sugar foods
Foods high in sugar can cause a spike in energy levels, making it harder to wind down for sleep. Avoid sugary snacks close to bedtime.
6. Alcohol
Alcohol will make you feel drowsy, it can disrupt the later stages of sleep. Limit alcohol intake and avoid it close to bedtime.
7. Acidic foods
Citrus fruits and acidic foods can contribute to heartburn or acid reflux. Consider avoiding these in the evening.
8. Caffeinated snacks
Be mindful of hidden sources of caffeine in snacks like chocolate, certain medications, or energy bars.
Best foods to promote sleep
1. Lean proteins
Turkey, chicken, or fish can provide a good source of protein without the heaviness of red meats.
2. Whole grains
Foods like brown rice or quinoa are complex carbohydrates that can help regulate serotonin levels, promoting a sense of calm.
3. Dairy
Dairy products contain tryptophan, an amino acid that can contribute to the production of serotonin and melatonin, aiding sleep.
4. Nuts and seeds
Almonds, walnuts, and seeds like flaxseeds or pumpkin seeds contain magnesium and other nutrients that may support sleep.
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