A 2023 study published in the Journal of Clinical Endocrinology & Metabolism by the American Endocrinological Association showed that eating dinner after 8pm increases insulin and huyetcose levels after eating, while reducing the ability to burn fat (oxidation) while sleeping.
This study was conducted on 16 healthy adults, showing that the group that ate dinner at 10pm had an increase in insulin of nearly 20% and a 10% reduction in fat burning compared to the group that ate at 6pm.
The body works according to natural circadian rhythms - in the morning it increases metabolism, in the evening it slows down to prepare for rest. When eating late, the body has not digested all the food and has entered the rest period, making it easy for excess energy to turn into stored fat.
According to a clinical trial, the group of people who ate dinner at 6pm, at least 3-4 hours away from sleep, had better metabolic rate, reduced hunger at night and showed signs of a clear improvement in body mass index (BMI) after 12 weeks.
People who eat dinner late (after 9pm) increase their appetite and consume less energy.
The study also found that leptin (the hormone that regulates satiety) levels were lower and ghrelin (the hunger hormone) levels were higher in the late dinner group, making them more likely to overeat at night.
To optimize weight loss, dinner should be completed before 7pm, and no snacking afterwards. If necessary, you should only eat light dishes such as 1 apple or 1 glass of unsweetened milk before bed, but at least 1.5 hours before bed.
In addition, limiting large calorie intake in the evening, shifting the main meal to breakfast and lunch has been shown to help improve insulin sensitivity, reduce belly fat storage and control blood sugar better.
To effectively support weight loss, modern science recommends completing meals at the latest of the day before 7pm, or at least 3 hours before bedtime.
The habit of eating dinner early helps the body synchronize with the circadian rhythm, increase fat burning ability and control hunger - satiety hormones better. In addition to choosing healthy foods, "eating" is no less important than "eating anything" in the journey to sustainable weight loss and improve long-term metabolic health.
