How to eat late at night without gaining weight?

May 19, 2024 | 05:00 pm PT
Due to my job, I often have to eat dinner late, which leads to weight gain. How can I eat late at night while avoiding gaining weight? (Thuy, HCMC)


Eating dinner late can easily contribute to weight gain, obesity, and many other health issues. This happens because the body, during these later hours, consumes energy but engages in little physical activity, leading to an accumulation of excess calories.

The glucid content in the late-night meal is involved in the lipid metabolism process, while protein, another key nutrient, can contribute to plaque buildup in the blood vessels. Over time, this can weaken blood vessel walls and lead to atherosclerosis, commonly known as the hardening of the arteries.

A person having a late night meal. Illustration photo by Pexels

A person having a late night meal. Illustration photo by Pexels

To avoid these health issues, it is advised to limit or completely avoid late-night meals. However, if you must eat late for some reason, opt for foods that are gentle on the digestive system and low in energy. Suitable options include vegetable soup, congee with minimal meat and fat, ripe bananas, and non-fat, non-sugar milk.

It is also important to have your late-night meal as early as possible, ideally at least two hours before bedtime. When eating, it’s best to focus solely on your meal and avoid distractions such as watching TV, using your mobile phone, engaging in conversation, or working. This helps in controlling the amount of food consumed.

Avoid eating to the point of being overly full, and limit or abstain from consuming alcohol, soft drinks, or foods high in caffeine and other stimulants. Additionally, you might consider supplementing with a natural compound known as GDL-5, extracted from South American sugar cane pollen. This supplement can help reduce overall cholesterol levels and improve the function of cellular receptors, thereby helping to regulate blood lipid levels and reduce the risk of atherosclerosis and other cardiovascular diseases.

Dr. Tran Thi Tra Phuong

Nutrihome Nutrition Center

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