How Intermittent Fasting Can Help With Late Night Eating

There are a lot of benefits associated with intermittent fasting–reduced inflammation, improved cognitive function and better cell autophagy (a cells ability to repair itself before replicating) are a few that come to mind. (1, 2, 3) But it might surprise you to learn that intermittent fasting can also be a useful tool in helping you to curb late night eating.

If the concept of intermittent fasting is new to you, not to worry: this article will break down what it is, why it’s beneficial and how to get started in a sustainable way to help you reach your health goals.

The Problems With Late Night Eating

Before we talk about how intermittent fasting can improve late night eating, we first need to understand why eating late at night is problematic. Something worth noting here, is that there is a lot of nuance. Physiologically, the research does not indicate a massive difference in how the body consumes calories at night compared to during the day. 

And yet, studies seem to show that eating at night may lead to weight gain. (4) This is likely less to do with the actual time of day that food is being eaten, and more to do with the reasons behind late night snacking, and the food choices themselves.

Undereating + Overstressed

One cause for eating late at night may be from not consuming enough calories throughout the day. This can potentially set you up for a binge later on in the evening.

Another cause may be the role that ghrelin, a hunger hormone, plays in response to stress. It appears that for individuals who are under stress, ghrelin increases–subsequently increasing hunger–particularly at night. (5) One study found that women experiencing interpersonal stress saw an increase in ghrelin levels and a decrease in the satiety hormone leptin, which lead to consuming more calories, especially from foods higher in fat and sugar. (6)

Over the long term this could potentially create a cycle where you find yourself undereating during the day and then overeating at night, which may lead to weight gain. (7)

The Blood Sugar Connection

One study looking at overweight and obese women found that eating at night negatively impacted their insulin levels. (8) While this doesn’t appear to be the case for everyone–for example, the same impact does not seem to appear in healthy, active males–this could present an issue for certain populations, particularly individuals who are more sedentary and opt for less nutrient-dense options at night.

Sleeping On An Empty Stomach

Eating at night may also negatively impact sleep. A study of 52 healthy volunteers found that consuming foods later at night was associated with a negative impact on sleep quality, particularly decreasing the length of time spent in REM. (9) Again, this appears to impact women more drastically than men.

What Is Intermittent Fasting?

Intermittent fasting is the practice of restricting your eating to a certain window of time. While there are different methods and versions, a popular and well-studied method is the 16:8, where individuals fast for 16 hours and have an eating window of 8 hours.

Benefits of Intermittent Fasting

It Can Prevent Late Night Snacking

Intermittent fasting can be a beneficial tool in creating a structure around eating that prevents overeating at night. By having a window earlier in the day to eat (for example from 10am-6pm), you can develop an eating routine that supports better sleep and metabolic health.

Having this structure can be particularly helpful if you’re someone who tends not to eat during the day.

It Can Help Improve Sleep Quality

Intermittent fasting may help improve sleep quality by reinforcing the body’s circadian rhythm. One study found that fasting helped to increase alertness during the day, and promoted better sleep in the evening, by increasing the production of orexin-A, a neurotransmitter associated with alertness. (10)

Another study found similar results: fasting improved the quality of sleep at night and increased daytime performance. (11)

It Can Support Metabolic Health

Intermittent fasting has also been associated with improved metabolic health. One study found that those who fasted had increased levels of human growth hormone, which helps to boost metabolism, burn fat and repair muscle tissue. (12)

A 2014 review on human studies found that intermittent fasting helped to improve metabolic rate and increase weight loss, particularly visceral fat. (13) Another study looking at men over the course of 8 weeks, found that intermittent fasting combined with resistance training led to a decrease in fat mass. (14)

How To Get Started

• Pick a time window that works with your schedule or other household members. Many people find that an eating window between 10am-6pm works well, but you may find 9am-5pm, or 11am-7pm. It is best to experiment and see what works best for you.

• Choose nutrient-dense food options during the day, and aim to stick within a calorie range that feels comfortable (you want to make sure you’re still eating enough)

• Notice how you feel. It appears men tend to do better with intermittent fasting, and women may have to do shorter fasts (12-14 hours). Feeling hungry, weak or irritable are good signs that you may not be eating enough, or that the fasting window is too large.

  
  

At the end of the day, the best diet is one that feels sustainable and enjoyable. Intermittent fasting can be a great tool to help you achieve your goals, but if it doesn’t work for you, that’s okay. There’s still some key takeaways you can implement into your daily routine:

• Aim to eat the bulk of your calories throughout the day, instead of at night

• Choose nourishing foods that fill you up

• Opt for designated meal times (as opposed to constant grazing) throughout the day.