Eating Late At Night Is BAD and WHY ???
1 # It Is Detrimental For Metabolic Health
If you are naturally lean and don't care much about gaining weight, here is something that should keep you from raiding the fridge at midnight. Research now shows that eating late is associated with decreased resting-energy expenditure, decreased of rate at which carbohydrates are metabolised, decreased glucose tolerance, and blunted daily profile in free cortisol concentrations. Simply put - eating a late meal is detrimental to your metabolic health. And that means it increases your risk to insulin resistance, pre-diabetes, diabetes Type 2 and also heart disease.
2 # It Makes It Harder To Lose Your Weight
Here's something to discourage you from eating a late night dinner - it will make you gain weight. Research now shows that eating late may influence the success of weight-loss therapy. Surprisingly, your ability to gain or lose your weight doesn't just depend on caloric intake and also macronutrient distribution - but also the timing of food intake. So when it comes to eating late at night, the concept of "A calorie is just a calorie" may be redundant. Because these calories you are ingesting at late hours will more likely be stored as fat in your body.
3 # It Can Cause Disturbed Dreams
While eating late at night can keep you from falling asleep, it can also have a negative effect on sleep quality. Some researchers now say this is because eating patterns can directly be linked to bizarre, disturbing dreams. Spicy food and dairy are often the worst offenders.
4 # It Is Linked To Eating Disorders
If you find yourself craving for bedtime snacks night after night, there could be a deeper problem. For any one engaging in repetitive night - time eating without even being hungry, you could be dealing with NES or Night Eating Syndrome. Studies have now linked this Night Eating Syndrome (NES) with eating disorders like binge eating.
5 # It Affects Your Memory And Concentration Levels
It's not just your waistline that suffers when you indulge in late night cravings too often. It turns out that eating late at night is bad for your brain health too. Believe it or not, scientists have found that timing of meals have far - reaching effects on brain physiology and learned behaviour. Irregular eating patterns affect the circadian system, which in turn affects the brain's ability of learning, concentration and memorizing.
6 # It Increases Risk For Acid Reflux
Eating before bedtime can increase the risk for night - time acid reflux. When your stomach is struggling to digest food while you lie in bed, the pressure of food metabolizing can result in the loosening of LES (Lower Esophageal Sphincter), allowing undigested food and stomach acids to travel back up the esophagus. If you suffer from reflux, its best to create a 2-hour gap between eating and sleeping to prevent night - time reflux.
PLEASE STOP EATING LATE AT NIGHT !
BUT HOW ???
a # Feeling stressed before bed - time will worsen your cravings for comford food. It'a a good idea to stick to a relaxing, calming bedtime routine every day that minimizes stress and allows your mind to drift off without any lingering thoughts. If your cravings are a result of emotional upheaval before bed (that damn email reminding you of a deadline early morning, or an argument with your partner), try some deep breathing techniques instead of reaching for a snack. A few drops of lavender oil on your pillow will also help you relax without succumbing to comford foods.
b # Sometimes the body mistakes thirst for hunger and this could be another reason you crave a late - night snack despite having a balanced dinner earlier. Drink a tall glass of water and wait a few minutes before you give in to that craving. Chances are - you were just thirsty!
c # If you aren't going to bed well past 10:00 pm. and are eating your dinner early, include some healthy snacks into your eating routine, preferably still an hour or so before bed time. A couple of slices of apples or a few almonds will keep your stomach from rumbling when you're trying to fall asleep.
d # Simply don't buy junk food. While eating a few slices of an apple before bed may not interfere with your sleep, a bag of chips sure will. Many of us indulge in mid-night snacking not because we are hungry, but because we are bored or lonely or upset. If you don't have junk food lying around, you won't go looking for it.
e # Don't try to control your calories too severely during dinner time. It's good idea to eat a balanced dinner comprising of healthy proteins, carbohydrates and fats by 7:00 to 7:30 pm. A balanced dinner will keep satiated and give you better control over cravings until you fall asleep.
WHAT FOODS TO EAT LATE AT NIGHT ?
Sometimes despite all the calming and relaxing, you still crave a snack. This is very common when your circadian rhythm is thrown off. Like when you're pulling late night hours at work or have spent long hours travelling and commuting back home. When your stomach is rumbling from real hunger, it can feel impossible to fall off to sleep. And you should always eat something when you are actually hungry... regardless of the time. But, what foods should you eat late at night when hungry ? It's very important to go for a light snack that't no more than 100 - 200 calories. Refrain from eating anything spicy, sugary or caffeinated. Some good examples i'm share here are:
a # Small bowl of chopped up fruit like papaya or melon with cottage cheese.
b # Mashed up avocado on crisp bread.
c # A hard - boiled egg.
d # Handful of nuts.
e # Half a banana with a teaspoon or peanut butter.
f # Couple of crackers with a tablespoon of hummus.
g # A piece of grilled chicken.
h # Half an apple.
NOw, Don't Forget To Brush Your Teeth And Rinse Your Mouth Thoroughly Before You Go To Bed Mode !
@ Jackie San