Many people still think that eating dinner late is simply a daily habit, but if this happens continuously for many months, the body will have to pay the price with profound changes in metabolism and hormones.
According to fitness nutritionist Ashlesha Joshi at Tone 30 Pilates (India), when we eat after 8pm, our natural circadian rhythm is disrupted.
After sunset, the digestion rate decreases significantly, the body processes glucose ineffectively, making it easier for excess energy to be converted into fat instead of burning. If this condition persists for six months, the consequences will not stop at weight gain.
The body will start to experience hyperglycemia, increased LDL cholesterol, acid reflux and bloating. In the long run, it disrupts circadian rhythms, weakening the ability to self-regulate metabolism, Ms. Joshi noted.
In addition, eating late at night also strongly affects hormones. Because insulin (the hormone that controls blood sugar) is less active at night, causing blood sugar levels to increase.
Leptin (a satiety hormone) becomes less sensitive, making it easier for people who eat late at night to eat more than they need.
Meanwhile, cortisol (stress hormone) remains high, promoting fat storage and appetite disorder.
Experts say this chain of hormonal reactions can create an uncompromising spiral from late eating to poor sleep, causing stress and weight gain.
However, if it is because of work or schedule that you cannot avoid eating dinner late, you can still reduce the harmful effects by adjusting appropriately.
Ms. Joshi recommends choosing a snack that is high in lean protein, green vegetables and fiber, avoiding refined fats and starches. Keep at least two hours between meals and bedtime so that your stomach can digest it in time.
In addition, maintaining a stable eating time every day helps the body balance the circadian rhythm.
Drinking plenty of water during the day, limiting afternoon caffeine and eating breakfast adequately will help stabilize hormones, improve sleep and reduce cravings at night, Ms. Joshi emphasized.
Although it is just a small change in the mealtime, if it is prolonged, it can decide the difference between a healthy body and a disordered metabolism.
(The article is for reference only, not a replacement for professional medical advice. Always consult your doctor if you have health questions).
