Does the time of day matter? Or is it more about the snack of choice?. The Guardian’s journalism is independent. We will earn a commission if you buy something through an affiliate link. Learn more. It’s a line that’s been rattled off by nutritionists for decades: when food is consumed later in the evening, it’s more likely to cause weight gain … But does that idea actually have legs?.
The evidence remains unclear, says Dr Adrian Brown, a dietitian and senior research fellow at University College London specialising in weight management. “We do have data showing that individuals who eat later at night tend to have a higher weight,” he says. “But they are associations and do not show that eating late at night ‘causes’ weight gain.”.
He says that a lot of the research in this area focuses on our circadian rhythm. It’s this internal clock, in sync with the rhythms of the day, that prepares our body for periods of feeding, fasting and sleeping. Evidence shows that when we are out of sync with it, it can affect our weight. Studies of night-shift workers, for example, show that “they are more likely to be obese”.
For many of us, though, if there is a link between late-night eating and our weight, it may have more to do with what, how and why we’re eating at those times, rather than the when. Brown says if you’re leaving long gaps between eating, and find yourself extremely hungry ahead of your next meal, this may result in you making less healthy food choices. If you’ve developed a habit of eating in the evening to relax – perhaps snacking while watching TV – in addition to your regular meals, that could increase your calorie intake for the day. Evidence suggests that stopping snacking before 9pm may be better for your health.
If you’re worried about your meal times and how they’re affecting your nutrition, Brown’s advice is to ask your GP for a referral to a healthcare professional, such as a dietitian, to discuss how to create an eating action plan to suit your lifestyle.
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