“Bedtime snack” or “go to bed hungry”, which is more harmful? The answer is surprising!

Working overtime, immersed in playing mobile phones and watching videos, for many people, staying up late has become the norm of life, followed by the late night, the stomach is also hungry. How many times have you been torn between reason and emotion: “Should I have a midnight snack?”

In addition to “eating late at night”, there is another problem with dinner: many people, especially girls, will choose not to eat dinner in order to lose weight quickly.

There is a popular online “16+8 diet” that claims to lose 10 pounds in a month. People who choose this diet generally eat between 9 am and 5 PM and are hungry at night.

Which of these options is healthier?

Is eating late at night really bad?

Many people say that eating late night snacks before bed is not good, and the most common reason is that they will gain weight. In fact, getting fat has nothing to do with eating late night snacks.

The reason why you gain weight is because you eat more calories than your body needs, and the excess calories all become fat and stick to your stomach, butt, and thighs. So, as long as you eat fewer calories than your body needs, you won’t gain weight.

If you are already hungry before going to bed for a little half a day, hungry, the brain is not turning, obvious lack of energy, eat a snack is not beautiful? Now many white-collar workers and students, to work overtime at night, sleep relatively late, to 10 o ‘clock after the hungry, do not eat some can go?

For people who lose weight, often when they start to lose weight, they will eat less at once, and it is inevitable that they will feel hungry at night. In fact, it is not impossible to eat a little and slowly reduce the amount of food. On the contrary, if you eat very full, high energy intake, even if you do not eat late night snacks, also gain weight; If you eat more late night snacks, you will only get fatter.

Of course, we can’t just eat late at night. Because eating late at night, especially late at night, may also lead to the occurrence of some diseases. There is a disease that is caused by eating too much at night, called “night eating syndrome”.

These patients have no appetite in the morning and do not want to eat, but they have a strong appetite in the evening, and their energy intake after dinner accounts for more than 50% of the whole day, and they often get up at night to snack (more than 3 times a week for more than 3 months). They have a much higher energy intake and a higher incidence of obesity.

Is’ going to bed hungry ‘healthier?

In fact, if you really skip dinner completely, “going to bed hungry” can be harmful to your body.

The most immediate and obvious is hunger.

After all, our human body needs energy and nutrition every day are similar, do not eat a certain meal, other times do not eat much, certainly not enough, slowly will be consumed.

If you do not eat dinner, other living habits as usual, there will be malnutrition in the long run, such as you may be weak, physical strength, depressed mood, pale face… These are all signs of malnutrition.

And some special diseases, do not eat dinner on their impact is greater, such as digestive tract ulcer patients, may lead to digestive tract ulcer aggravation; And some people who work at special hours (such as three shifts or night shifts), do not eat at night, can not get the energy source to continue to work smoothly.

Generally speaking, there are only two types of people who can skip dinner and go to bed hungry:

1

People who eat a lot before dinner

If you eat a lot of big fish and meat at lunch with friends, or eat a lot more than usual in order to return to the buffet, or eat a lot of snacks, fruit, potato chips, cookies and other snacks in the afternoon, and do not exercise at night, and watch TV dramas at home ready to sleep, then today’s dinner can not be considered.

2

People who want to control their weight

If you have a higher weight, or even reach the “obese” line (BMI > 28), you need to properly control your diet and limit energy intake, which can be avoided once in a while at the beginning of weight control.

Is the “16+8 Diet” healthy?

In fact, this is also a fast diet weight loss method, with “light fast” and “5:2 intermittent fasting” are much the same. If you strictly adhere to fasting, you can see the weight loss effect, because it helps you reduce energy intake, which is to limit your diet and eat less.

However, fasting is not recommended. At present, no authoritative health organization will recommend fasting for weight loss.

If you fast for a long time to lose weight, it is easy to have side effects. Due to the lack of carbohydrate supply, it will bring strong hunger and mental distress, which will affect study, work and even daily life in severe cases, and may also appear malnutrition, dizziness, headache, irritability and anxiety, daytime sleepiness, insomnia and other problems at night, and it is easy to rebound.

If you are a big fish, not good temperance, body obesity, waist circumference is too large, suffering from hyperlipidemia, fatty liver, you can also appropriately use the method of fasting to lose weight. If you don’t eat much on weekdays, lack of meat, eggs and milk, fear of cold, indigestion, malnutrition, it is absolutely not fast to lose weight.

In the long run, the fundamental path to weight loss is to control the balance of total energy and maintain the vitality of the body.

How to eat a healthy late night snack?

From a health point of view, we should try our best to arrange three meals a day regularly, do not skip dinner, “go to bed hungry”, but can not eat too much late night snack.

If you want to have a late night snack, it is recommended to try to:

1

Eat a midnight snack 1 to 2 hours before bedtime

It is not appropriate to eat a lot of food before going to bed, which can easily affect your sleep, resulting in poor sleep and poor spirit the next day. It is recommended to have a midnight snack 1 to 2 hours before going to bed. For example, if you plan to go to bed at 11, eat your midnight snack before 9:30.

2

Try to choose light, healthy foods

Many people like to eat instant noodles, cookies and cakes, barbecue, fried chicken, but they are basically high-fat, high-salt, high-sugar food, and are not good for health, not suitable for late-night snacks.

In addition, the night snack is not suitable for eating hot pepper, Sichuan pepper and other exciting seasoning. It is recommended to give priority to fruits, grains, beans and milk, which are low in protein and fat, easy to digest and absorb, and will not increase the burden on the gastrointestinal tract.