The popular rule "don't eat after 6 PM" does not help with weight loss. On the contrary, this step can lead to metabolic stress and excessive food intake at night.
For effective weight loss, it is not the specific time of dinner that matters, but the total daily calorie intake and the time interval between the last meal and sleep.
According to Oxu.Az, Russian dietitian-endocrinologist and candidate of medical sciences Irina Tatarnikova stated this in an interview with TASS.
The expert explained the consequences of sleeping on an empty stomach: "Sleeping hungry is a bad idea. If a person comes home late, endures hunger and considers it an achievement, the body experiences severe stress. This impairs sleep quality and drastically increases appetite the next day. As a result, the process ends not with weight loss, but with an irresistible urge to eat in the evening."
According to her, body fat accumulates not because of eating at 7 PM or 8 PM, but due to chronic calorie surplus throughout the day. Dinner time should be chosen according to personal schedule - the optimal option is 2-3 hours before bedtime. The composition of the meal is equally important; it is best to prefer protein and fiber in the evening diet.
"You can eat after 6 PM, and it is necessary - especially if you go to bed late. The ideal option could be fish with vegetables, an omelet with salad, or turkey with buckwheat. The main point is not to compensate for the whole day's norm with one dinner. Because some people skip breakfast and lunch, and then eat the entire daily norm at night."
The doctor emphasized that a single overly hearty dinner at 6 PM can be more harmful than a light snack before bed.
To avoid excessive hunger in the evening, Irina Tatarnikova recommends distributing food evenly throughout the day. If dinner is planned late and hunger is bothersome, a light snack around 4-5 PM is acceptable. According to the expert, this will make dinner more mindful and lighter, without overloading the gastrointestinal tract before sleep.
