Night -time eating - Do you get up at night searching for something to eat / can't sleep and snack?
New study provides experimental evidence that late eating may increase hunger, obesity risk. Obesity afflicts approximately 42 percent of the U.S. adult population and contributes to the onset of chronic diseases, including diabetes, cancer, and other conditions.
Besides the extra calories, eating too close to bedtime can have other health implications such as digestive issues. When sleeping, our digestion naturally slows down as our metabolism enters a resting state. Lying down in bed immediately after eating can lead to symptoms such as indigestion, acid reflux and heartburn
Experts say that having a late-night meal keeps the body on 'high alert' at a time where it should be winding down, which can have dangerous implications for our health. Researchers have now said that we should never eat within two hours of our bedtime, and ideally, nothing after 7pm
Studies tend to show that when food is consumed late at night — anywhere from after dinner to outside a person's typical sleep/wake cycle — the body is more likely to store those calories as fat and gain weight rather than burn it as energy, says Kelly Allison of the University of Pennsylvania School of Medicine's
Habitually snacking at night could be a sign that you're not getting enough sleep, are overstressed, or that you're undereating during the day. It could also indicate an underlying health condition, like an eating disorder
Cons to eating before bed include poor sleep, slower metabolism, eating more, unhealthy choices, acid reflux, indigestion, and heartburn, and health risks
As a guideline, you should stop eating two to three hours before bed. This will give your body enough time to digest your food, lowering your chances of acid reflux and digestive issues keeping you up
A recent study reported at the American Heart Association's annual meeting that eating high-calorie meals after 6 P.M. significantly increases the risk for high blood pressure and high blood sugar levels that can lead to type 2 diabetes. Blood pressure usually drops at night, which allows the body to rest
What time do British eat dinner?
Breakfast - between 7:00 and 9:00, Lunch - between 12:00 and 1:30 p.m. Dinner (sometimes called Supper) - The main meal. Eaten anytime between 6:30 and 8:00 p.m. (Evening meal)
Changes that may happen if you eat late at night :
Your weight may go up
Your digestion may suffer
Your blood sugar may change
Your sleep maybe disrupted
Snacks to avoid are high refined carb food around bedtime, these can include:
White bread and pasta
Baked goods
Chips
Sweet potatoes
Pizza
Crisps
Chocolate
Swap with :
Veggies and low fat hummus
Chickpeas dry roasted
Greek low yogurt
Nuts or low fat nut butters
Low-fat cheese and a fruit
Hard-boiled egg
To avoid eating late at night look to your 6 day time activities:
Have regular 4 hourly meals during the day 7pm latest for your evening meal
Put away high refined carb snacks to avoid eye hunger or better still avoid buying them as much as possible
Address sleep
Address hydration -drink water plain or infused with fruit or no added sugar squash or try caffeine free herbal teas . Watch your alcohol intake -avoid late night drinking with a take away . Alcohol may cause disturbed sleep , shortening the length of deep sleep and affecting your sleep cycle .
Keep active
Practice mindful eating
