Gaby
People tend to see late-night eating as unhealthy because it’s thought to cause weight gain and other health problems.
Tim Spector, a professor of genetic epidemiology at King’s College London, has come to the defense of late-night snackers. He and his team say breakfast the next morning should also be delayed.
The researchers examined the eating habits of 80,000 British adults. They looked at various meal times and considered the intervals between them, as reported by the Daily Mail.
Professor Spector noted that it’s perfectly fine to finish dinner at 9:30 PM or later while still maintaining good health and avoiding unwanted weight gain.
The key, Spector says, is to push breakfast to around 11:30 a.m. or later so the gap between meals stretches to about 14 hours. The researchers say most people can do this, and that a 14-hour fast is good for metabolism. The rule applies no matter what time you eat dinner.
Participants who ate late and then fasted for 14 hours told researchers they felt a surge of energy in the morning.
Professor Spector suggests our gut microbes, like our bodies, follow a circadian rhythm and benefit from a break from food. People can choose when that rest period happens to fit their schedules. He points out that work and childcare often push dinners late, so people shouldn’t feel guilty.
Spector says the belief that early dinners are healthier comes from a few studies—mostly by younger researchers—that didn’t consider meal intervals or breakfast timing. He argues those studies show only a small benefit to early dinners and overstate the advantages.
Tim Spector, an author of books on healthy eating, has challenged many stereotypes about what and when we can eat for better health. He advocates time-restricted eating and longer fasting between meals, saying it helps normalize metabolism and can aid weight loss.
He recommends avoiding late-night snacks, not going to bed within two hours of dinner, and delaying breakfast.
