Does eating late at night really make you fat?

 

It's a phrase we've all heard at least once: "If you eat after 8 p.m., you'll get fat."

It's as if there was a magic alarm in our body that decided to turn every late bite into a superfluous kilo. But is it really that simple?

Spoiler: as is often the case in nutrition, the answer is a little more nuanced than we would like to believe. Come on, let's unravel it all together;)

Where does this idea come from?

The idea that eating late makes you fat comes from a fairly simple (and a bit quick) logic:
In the evening, we are less active.
So we "burn" less energy.
So the calories consumed would be stored as fat.

At first glance, it seems coherent. But in reality, our body is much more complex: it continues to consume energy even at rest (thanks to the basal metabolism), including during our sleep.

And above all, it's not mealtime that makes you fat, but the total intake over the day!

What really matters is what you eat, how much, and repeatedly, not if you eat your dinner at 7:30 or 9:30 p.m.

What the studies say

Some research has actually shown that eating very late (after 10 or 11 p.m.) may be associated with a higher risk of weight gain.

But be careful: often, this is not because of the time, but rather because of the nature of the food eaten late at night.

Sweet snacks, salty snacks, larger portions in front of the TV... In short, we're not talking about the small bowl of homemade soup or the mixed salad!

Another point to note: sleep.

Eating late is sometimes linked to poor quality sleep, and it is now known that a lack of sleep disrupts the hunger hormones (ghrelin and leptin), which can promote cravings and weight gain.

So, do you have to have dinner at 6 p.m. to stay slim?

Not necessarily. It is not a question of a fixed time but rather of overall consistency:

A balanced and light meal in the evening will not be a problem, even at 9 p.m.

Conversely, an aperitif-pizza-dessert sequence at 11 p.m. every evening is likely to have an impact... but not only because of the time!

The human body loves regularity: trying to keep meal schedules stable, avoiding skipping meals to compensate, and favoring lighter dinners can really make a difference.

In short: it's not time, it's balance

Eating late is not a problem in itself. What matters is:

The quality of the meal (vegetables, proteins, a little good fat...)
Quantity (listen to your real hunger, not your cravings for snacks)
Regular meals

And respect for sleep, a precious ally to keep a stable weight.

Basically, no need to put pressure on yourself if dinner drags on a little one evening. It's better to enjoy your meal quietly, listen to your sensations, and keep good habits as the days go by!