*Guest post by Jeffrey Anderson, MD
Bedtime Nutrition For Weight Loss
Over the last decade or so, many popular diet plans have suggested that in order to lose maximum amounts of weight, you should stop eating anything at least three hours before going to bed. While this is sound advice in theory, allow me to explain to you why it isn’t necessarily eating before bed that can cause you to gain weight, rather it is what you eat before bed that can cause weight gain. Let’s take a closer look at the proper bedtime nutrition for weight loss.
There are two very important reasons why we should actually eat something before going to bed. The first reason is that when we go too long between meals, such as dinner and breakfast, our metabolism slows down significantly and we are put into a state of holding onto fat and burning very few calories. The second reason is that an excellent fat-loss program must include a somewhat constant influx of protein, which helps burn fat, keeps the metabolism firing, and helps to build lean muscle.
Let’s look at these two reasons in more depth:
1. Metabolism – The metabolism is the body’s process for burning energy. The most effective way to keep the metabolism burning at it’s maximum is to engage in regular physical activity, and to eat healthy foods every two to three hours. While you are sleeping, you are going many hours without eating, which causes a slowing of the metabolism. Thus, in order to take advantage of your metabolism, it is absolutely essential that you eat something before going to bed. What you eat is very important, and you will soon see what you should eat before bed to ensure maximum fat-loss.
2. Constant influx of protein – Somewhat similar in principle to the first point, we must realize that the constant influx of food to keep the metabolism firing must consist of a proper combination of carbohydrates, proteins, and fats. The bedtime meal must consist of only proteins and possibly a very small amount of healthy fats.
The reason why it is important to keep the final meal of the completely free of carbohydrates is for a very important hormonal reason that can make or break your fat loss efforts. When we sleep, our body releases a hormone called “growth hormone”, which is a very strong fat-burning hormone. The one thing all people trying to lose weight must realize is that this hormone can really speed up weight loss, but in order to take advantage of this, the levels of growth hormone must be kept at maximum levels.
But how do we ensure that it is at maximum levels while we eat?
The answer to that question is to avoid carbohydrates before bed. Carbohydrates in the blood have a direct effect on the amount of growth hormone released. They are what are known as “inhibiting factors” to the release of growth hormone. Thus, by eating carbohydrates before bed you will suppress the release of this hormone, slowing down fat loss, and ultimately slowing down your weight loss progress.
So as you can see, you can eat before bed and still lose weight. The important thing is to make sure you eat the right foods.
Do you want to learn more about how I do it? I have just completed my brand new weight loss guide called “Fat Loss Blueprint”. Get if FREE here: Fat Loss Blueprint http://www.drpaulciurysek.com/fatlossblueprint
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Susan here. I completely agree with with Jeffrey’s analysis of eating late at night. It isn’t so much about not being able to burn calories because you are sleeping than it is about inhibiting the release of growth hormone that occurs only a few hours after we fall asleep.
So if you want to have a snack before bed go ahead and do so. Just make sure the snack is void of simple carbohydrates (ice cream, chocolate, cereal, bread, etc) and stick to higher protein snacks (nuts, nut butter, jerky, hard boiled eggs, etc).
And don’t forget to include easy at home workouts to get maximum fat burning benefits.
Your Friend & Coach,
Susan Campbell, MS, CSCS
P.S. If you would like to learn more about the best nutrition for weight loss then check out this free presentation by clicking here.
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{ 4 comments }
Twitter: evelyn_parham
October 28, 2010 at 1:14 pm
Hi Susan and Dr. Anderson,
I was always under the impression that one must only eat at least 3/4 hours before bed, then I started noticing that I would get hungry . So now, if I want something, I’ll eat it.
I totally understand why a protein snack would be something to include because the cells are re-building and need the protein to do that. I’ve also eaten carbs too, like Mitch has stated.
I appreciate your explanation about the carbs. Because I didn’t know.
Take care,
Hey Evelyn, thanks so much for taking the time to comment. Good for you for doing what works best for YOU. That’s the only thing that matters when it comes to choosing the best diet or workout plan for your specific goals. Not everything works for everyone. Thanks again!
Oddly enough, my metabolic eating coach has me eating popcorn late in the evening as a snack, even though I thought the carbs was the wrong way to go. And I’ve lost weight off it so I’m sticking with it since I like it. But I also had a diabetic counselor tell me that years ago as well, to eat just a touch of carbs for whatever reason. Interesting contradiction, don’t you think? But it’s the type; still can’t eat pasta or rice that late at night.
Hey Mitch, thanks for taking the time to comment. Yes, there is still a ton of controversy on the topic of late night eating. My personal opinion is that you should limit high carb foods before bed for the sake of not to interfere with the release of growth hormone after you fall asleep. That said, it’s really just one piece of the puzzle. If you have enough of the other pieces you can get away with eating any time you want. There are many diet and workout programs one can choose from to lose weight, build muscle, reverse diabetes, restore health, reverse aging, etc. All of them could be very sound and scientifically based programs but not all of them will work for everyone. The secret is finding something that works for you and then sticking with it. Sounds like eating popcorn, however not that carb heavy, at night works for you. So continue to do so until it isn’t anymore. Because at the end of the day (no pun intended) it still comes down to how much you ate that will make a difference in your weight. Thanks again!
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