Saved late night meal as body fat?
Is it true that it is bad to eat a lot in the evening? Is this food more likely to be stored as body fat?
You gain weight when you eat more than you burn. As long as your calorie intake is in proportion to your consumption, a large meal before going to bed will not make you fat. You only get fat if you eat a lot during the day and then also scoop a lot in the evening. It is a simple sum of calories. Suppose you need 2500 kcal to maintain your weight. That morning you took a breakfast of 500 kcal and then did not eat until the evening. You then take a substantial meal of 1500 kcal. The total number of calories for that day remains 500 kcal below your maintenance requirement. So you lose weight. The fact that you ate a lot just before going to sleep does not change that.
Two recent studies even show better fat burning when the evening meal is the largest meal of the day. In a 2011 Israeli study, two groups were fed an identical weight-loss diet1. However, one group distributed the carbohydrates (50% of the total calories) over the day, while the other group consumed all carbohydrates with the evening meal. At the end of the trial, this second group had lost 2 kilos more fat than the group that spread the carbohydrates. Blood analysis showed that the group that ate much in the evening had higher concentrations of adiponectin. This hormone allows muscles to absorb more nutrients from the bloodstream. In addition, the concentration of inflammatory proteins in this group decreased more and the concentration of the 'good cholesterol' HDL increased more. Fasting insulin and glucose levels also dropped more in the group that ate a lot in the evening. All things that indicate an improvement in health.
In another 2012 study, two groups of mice were fed the same food2. One group could eat when they wanted, the other group could only eat for 8 hours. The calorie intake of both groups was the same. Four months after the start of the trial, the group of mice that ate alone for 8 hours was significantly slimmer than the group that ate throughout the day.
One reason for not thinking about a carbohydrate-rich supper is that this hinders the release of growth hormone during the night. After a substantial meal, especially if it contains a lot of carbohydrates, the body will produce a large amount of insulin. The body does not release growth hormone in the presence of much insulin. During sleep, the body usually produces the most growth hormone. This hormone has a positive effect on fat burning and the recovery and build-up of the body.
However, it is possible that after eating a carbohydrate-rich supper, the release of growth hormone occurs during a later stage of the night (if the insulin level has dropped) than is usually the case. However, this remains speculation as I have not been able to find any research into this.
- Sofer S, et al., Greater weight loss and hormonal changes after 6 months mostly with dinner. Obesity (Silver Spring). 2011 Oct; 19 (10): 2006-14. doi: 10.1038 / oby.2011.48. Epub 2011 Apr 7.
- Hatori M, et al., Time-Restricted Feeding without Reducing Caloric Intake Prevents Metabolic Diseases in Mice Fed a High-Fat Diet. Cell Metab. 2012 Jun 6; 15 (6): 848-60. Epub 2012 May 17.
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