Have you ever wondered if that late night snack before bed affects your metabolism? Is that pizza at midnight processed differently than lunch? Let's take a look at the scientific findings together.
One study looked at how the distribution of calorie intake throughout the day affects appetite and metabolism in people with obesity. The participants were divided into two groups: One group consumed the majority of their daily calories early in the day (in the morning), while the other group placed their main calorie intake in the evening. Both groups stuck to their respective eating times for a month, with the researchers measuring energy expenditure, hunger hormones and subjective feelings of hunger. Importantly, all participants ate the same amount of calories.
The result? Both groups lost the same amount of weight, regardless of when they ate their calories. This suggests that the timing of calorie intake has no significant effect on metabolism.
But what about the popular late-night snack? Another study investigated whether eating a high-protein snack just before going to bed affects the metabolism or the feeling of hunger the next morning. The participants consumed either a casein protein or a placebo 30 minutes before going to bed. The next morning, their resting metabolic rate (RMR) and appetite were measured.
The results showed no significant differences in metabolism or appetite between those who consumed casein and those who did not. This means that a high-protein snack before bed neither boosts nor slows down your metabolism. However, an increased protein intake in the evening can support muscle recovery and protein synthesis at night, especially if you exercise regularly.
Another aspect to consider is how a late snack affects your sleep. Eating just before bedtime can affect the quality of your sleep, especially the REM phase and the time it takes to fall asleep. Disturbed sleep could lead to an increased feeling of hunger over time. It is therefore advisable to eat your last meal of the day at least two to three hours before going to bed.
Current research suggests that the timing of your calorie intake does not have a major impact on your metabolism. Whether you eat early or late does not seem to be crucial for calorie consumption and weight loss. However, late meals can affect your sleep, which in turn can affect your appetite and your health. Listen to your body and find an eating rhythm that suits both your lifestyle and your wellbeing.
Sources:
- Morning or evening - does it matter when you exercise?
- Effect of evening protein intake on muscle protein synthesis in older men