Turns out, eating late at night can actually make you hungrier!

In an Instagram post, she added, “A recent randomised, controlled, crossover trial found that individuals whose largest meals are consumed later in the day have lower serum leptin levels (the hormone that tells us we are full) and higher ghrelin (the hormone that makes us feel hungry): leptin ratio compared to those who ate earlier in the day. This means people may feel hungrier and be less inclined to stop eating when full”.

 

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How is late eating associated with dysregulation of hunger hormone?

Late eating has been found to be associated with dysregulation of hunger hormones, specifically ghrelin and leptin. Ghrelin is the hormone responsible for stimulating appetite and promoting hunger, while leptin is the hormone that signals fullness and suppresses appetite. Speaking with indianexpress.com, Dr Aditya S Chowti, Senior Consultant – Internal Medicine, Fortis Hospital, Bengaluru said, “When we eat late at night, especially high-calorie or unhealthy foods, it disrupts the normal hormonal regulation of appetite. Studies have shown that late-night eating can lead to increased ghrelin levels and decreased leptin levels, resulting in increased hunger and cravings, even when the body doesn’t require additional nourishment”.

How late eating impacts hunger hormones

Late eating can have a significant impact on hunger hormones. When we consume food late at night, especially close to bedtime, “it disrupts the natural circadian rhythm of our body, which regulates various physiological processes, including appetite and metabolism. This disruption can lead to dysregulation of hunger hormones,” he added.

He further explained that eating late at night, particularly high-sugar or high-fat foods, can increase ghrelin levels, making us feel hungrier and more prone to overeating. At the same time, it can decrease leptin levels, which means our body doesn’t receive the signal of fullness, leading to overconsumption of calories and potential weight gain.

Why you should avoid eating late at night

Avoiding late eating is crucial for maintaining a healthy body weight and overall well-being. Here are a few reasons why you should avoid eating late, as shared by Dr Chowti:

Disrupted hormonal regulation: Late eating disrupts hunger hormone regulation, increasing appetite, cravings, and the risk of overeating, contributing to weight gain and obesity.

Impaired digestion: Eating late interferes with the body’s natural digestive process. Slower nighttime metabolism and consuming heavy meals close to bedtime can cause indigestion, acid reflux, and disturbed sleep.

Poor sleep quality: Late-night eating is associated with poor sleep. Digesting large meals or consuming stimulating substances disrupt sleep patterns, making it harder to fall asleep and stay asleep.

Increased risk of chronic diseases: Regular late-night eating raises the risk of chronic conditions like cardiovascular disease, diabetes, and metabolic syndrome, impacting long-term health and well-being.

When we consume food late at night, especially close to bedtime, “it disrupts the natural circadian rhythm of our body. (Pic source: Freepik)

Why is it beneficial to eat your meals on time?

Eating your meals on time offers several benefits for your health and overall lifestyle. Here’s why it is beneficial to eat your meals at regular intervals, as shared by Dr Chowti:

Improved digestion: Regular meal times regulate your digestive system, optimising enzyme secretion and nutrient absorption, reducing digestive issues like bloating and indigestion.

Stable energy levels: Timely meals provide a steady source of energy, maintaining stable blood sugar levels, and preventing energy crashes or lethargy.

Weight management: Regular eating patterns reduce extreme hunger, preventing overeating and unhealthy food choices. It supports portion control and mindful dietary decisions.

Enhanced metabolism: Consistent meal timing optimises metabolism, maintaining a stable metabolic rate for efficient calorie utilisation and nutrient processing.

Things to keep in mind

Consistency and moderation are key. By adopting healthy eating habits, maintaining a regular meal schedule, and being mindful of your choices, you can support your overall health and well-being.

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