Can eating late result in weight gain?

As of now, there are no human studies that categorically say calories eaten at night are more likely to cause weight gain than those eaten early in the day.

One of the associations between eating late and weight gain is the tendency among late-night eaters to indulge and end up with more calories overall. Eating at night may lead to weight gain only if you eat extra calories. Remember excess calories consumed late in the day go against the circadian rhythm of sleep, eat and wake. Your basal metabolic rate slows down in the latter half of the day. This means your body can burn less fat. Keeping that in mind, focus on portion control and low-calorie and protein-rich foods. If what you eat falls within your recommended daily calorie allowance and is balanced by exercise and good sleep during the rest of the day, then there may not be weight gain.

While eating late at night, people often make poorer food choices with calorie-dense foods like chips, soda and ice cream. Mood swings/disorders are one of the reasons for overindulgence at night due to stress, anxiety, boredom or sadness. Changes in hormones are also an add-on factor for lack of sleep. So these factors have to be factored in while planning your meal.

There are many ways to regulate your appetite through meal timing and frequency. For example, eating a higher-calorie breakfast may help you feel full and avoid excess late at night. Another way is to consume small frequent meals throughout the day and not build up a craving at night.

Research has shown that carbohydrates consumed in the evening result in greater blood sugar spikes than those consumed earlier in the day. This is because the sleep hormone melatonin impedes the secretion of the blood glucose-regulating hormone, insulin. Avoid carbohydrates in late meals. Have them in your largest meals in the earlier parts of the day. Keep the late meal very small to make sure that you do not go to bed hungry.