Three clients walked into my office last week (this is sounding like a corny joke!) and they all asked the same question – Is it bad to eat dinner late? Say 8 or 9pm?
Remember, there is always more to the story so before jumping to conclusions – for example, the popular the urban myth that anything you eat after 8pm turns into fat – let’s take a moment and get the scoop.
Client 1 – Eats balanced throughout the day, eats every 3-4 hours, gets enough protein and calories, eats a balanced dinner but then seems to always need more. Munches on crackers and cheese, hummus and carrots, almonds or sometimes goes for sweets after dinner. Reports feeling stressed, anxious and emotional.
Client 2 – Barely eats throughout the day, skips breakfast, usually eats a good size lunch with protein around 2pm, misses an afternoon snack and comes home ravenous. Eats dinner late because that is when he gets home from work and eats two portions out of pure hunger.Days are crazy busy with meetings and work stresses.
Client 3 – Eats on a set schedule throughout the day. Every 3-4 hours like clockwork, gets enough protein and calories and feels good about her diet. Doesn’t finish work until 7pm, usually gets a workout in after work so does not get home and sit down for dinner until 9pm. Dinner is a balanced calorically with reasonable portion of protein, vegetable and starch.
Thoughts? Do you see yourself in any of these clients? Remember, we eat for physiological reasons (metabolic requirements to survive) and we also eat for emotional reasons. It is really important to recognize why you are doing what you are doing.
My first thoughts…
Client 1 is emotionally eating. She is eating after dinner not due to physiological needs – she ate enough during the day and at dinner – but due to something emotional. She feels bored, happy, sad, stressed, scared – you name it – and she is mindlessly eating to satisfy that emotional experience.
Client 2 is eating for physiological and emotional reasons. The body thinks he is starving in the desert! He comes home starving and then inhales as much food as he can because his elevated stress hormones are signaling a problem. The emotional part is due to his chaotic days – starving in the desert is stressful and traumatizing!
Client 3 is eating a balanced meal with balanced calories for physiological reasons. It has been 3-4 hours since her last meal and it just happens to be at 9pm. She does not overeat or walk into dinner starving.
So…what to do? Is it bad to eat late at night? The answer is….it depends on you, your lifestyle and schedule and your needs. If you are eating a balanced portion for physiological reasons I think it is perfectly reasonable to eat late. If you are going for seconds or thirds for emotional reasons or due to poor planning in your day then I think we should come up with a better strategy.
Do not fall for urban myths – figure out what works for you