WHAT HAPPENS WHEN YOU EAT BEFORE BED
How can eating before bed influence your weight and well-being?
In the 21st century, we try to approach the problem of extra weight more consciously: we regularly exercise, avoid simple carbs, and try to eat more vegetables and fruits. But even those who are very careful about what they eat often allow themselves to succumb to late-night snacking. And this mistake can be fatal. It is no coincidence that many Soviet diets used to promote one simple rule: do not eat after 6 p.m. This rule is not universal, but scientists have proven that overeating at night leads to a significant weight gain.
Three reasons why people often violate their dietary rules in the evening
Physiological reason. Insufficient food intake during the day can make you want to eat at night.
Hidden hunger. Unbalanced eating during the day leads to nutrient deficiency.
Psychological reason. People often eat their feelings in the evening.
At night, when you are sleeping, your body is in the state of rest. If you fill your stomach with a beef steak, French fries, salad, and red wine, your intestines are not able to digest such a big amount of food. So it is not absorbed into the small bowel and is exposed to the pathogenic microflora in the thick bowel. This leads to the formation of toxins. As a result, you feel bad. Moreover, if you eat too many high-carb products at night, the level of insulin increases, the process of sugar redistribution in the liver and fat tissues is disrupted, and you start to accumulate extra fat in your body.
How to prevent nighttime overeating
Maintain a balanced diet. Eat small meals 5 times a day.
Diversify your diet and control the intake of proteins, fats, carbohydrates, macro- and microelements.
Find alternative ways to fight stress: go for a walk in the evening, do sports, yoga, watch TV series (without unhealthy snacks) or lectures on the Internet, etc.
When you can eat at night
Not all people need to strictly limit their food intake in the evenings. A few years ago, Israeli scientists conducted a study and found out that people who ate a heavy meal after 8 p.m. often lost extra pounds faster than those who preferred having a substantial breakfast and didn’t eat after 6 p.m.
It should be noted that those who eat before bed usually skip breakfast and don’t eat much during the day. So the caloric value of the late dinner does not exceed the one of the daily diet. Simply put, if you don't have time for breakfast, you can eat dinner a few hours later without gaining weight. But it is important to remember that before bedtime, it is useful to eat low-glycemic foods (whole-wheat bread, porridge, and green apples) to avoid insulin spikes and fall asleep easily.