You may have heard that eating after 7pm will cause weight gain. Thankfully, this is completely a myth! The act of eating in the evening will not cause weight gain. So why does this myth exist? Why do so many people believe it? Today, we’re explaining why this myth is false, as well as some of the possible reasons why this myth exists.
EATING SCHEDULE
The time of day that you eat meals and snacks does not affect weight. Total daily calories, physical activity and individual metabolic differences are some of the factors which do affect your weight. Ideally, we want to eat every 2-4 hours, and choose good quality meals and snacks. Let’s compare two different eating schedules. Think about which one is more likely to cause weight gain.
| 8 am: Breakfast | 11 am: Breakfast |
| 10 am: Morning snack | 1 pm: Morning snack |
| 12 pm: Lunch | 4 pm: Lunch |
| 3 pm: Afternoon snack | 6 pm: Afternoon snack |
| 6 pm: Dinner | 8 pm: Dinner |
| 9 pm: Evening snack | 11 pm: Evening snack |
If you looked through these schedules and thought – “This isn’t right. I need more information about these eating schedules,” that’s great. An eating schedule alone will not affect weight. We would want to know when these people woke up, their physical activity throughout the day, the food they ate, the size of their meals and much more. Both of these schedules can make for a day of healthy eating. We want to focus on the quality and quantity of food, not on the time.
What does the research say?
It has not been scientifically proven that eating at night causes weight gain. In fact, there is research that suggests the opposite. In a study completed by the Oregon National Primate Research Center at Oregon Health & Science University, researchers used monkeys to study the effect of night eating on weight gain. The results demonstrated that monkeys who ate at night weren’t more likely to gain weight than monkeys who rarely ate at night– in other words, the time of day that they ate did not affect their weight.1
Why does this myth exist?
Myths can either be rumours or just be created as a marketing technique within the industry. Some habits are often associated with night eating, which could cause weight gain depending on the circumstances. Below are three of these habits.
- 1) Mindlessly snacking
Some people will snack without thinking about it. This is common while watching television in the evening. This habit could potentially cause weight gain, especially when more calories are coming in than are being used throughout the day.
There are 3,500 calories in 1 pound, so let’s say you’re eating a bag of chips. In Lay’s Classic Potato Chips, there’s about 160 calories in 15 chips. Pretend you have 30 chips – that’s 320 calories. Will this cause an excess of calories? This depends on other food eaten that day, physical activity levels and individual metabolism. These extra calories could add up and cause weight gain if they exceed your energy needs.
Although calories are important for weight management, it’s better to focus on the quality of food. If you’re going to have an evening snack, look for a nutrient dense option. This is a snack that offers good nutrients, which may satisfy you longer. Additionally, practise mindful eating. Tune in as you eat your snack, and see how you feel. Are you hungry or bored? Eat with a purpose.
- 2) Consuming large quantities
Mindlessly snacking can contribute to eating large quantities of food at night, which may be associated with weight gain. Weight gain will happen when more calories are coming in than are going out. However, other factors that affect your energy needs are still relevant here - physical activity levels, basal metabolic rate and food previously eaten that day.
Quantity is important for weight management; it is also important for optimal health. For example, eating large quantities of ice cream will increase your caloric intake, and your intake in both simple sugar and saturated fat. Increased body fat and regular consumption of these nutrients as well can contribute to many chronic diseases. It’s all about the frequency and volume!
- 3) Choosing low quality foods
Quality refers to the nutrients that are in the food. A high-quality starch will have fibre, B vitamins, and other healthy nutrients. Most whole foods have good nutrients in them naturally. When we look at processed food, much of these nutrients are gone, and replaced with fats, sodium and sugar. These are nutrients to limit generally speaking. Eating low quality food at night may be associated with weight gain for different reasons. Low quality foods tend to be less filling and may be somewhat addictive.
References/Références
- Oregon Health & Science University. (2006, February 2). Scientists Dispel Late-Night Eating/Wàeight Gain Myth. ScienceDaily. Retrieved October 18, 2020 from www.sciencedaily.com/releases/2006/02/060202080832.htm