Put down the biscuits! The science behind WHY snacking before bed can make you fat (even if it’s a handful of nuts)

Eating healthy and exercising regularly is the approach used by many people trying to change the scale.

But while the occasional ‘cheat’ meal or skipped gym session won’t undo your progress, a common habit could be holding back your weight loss.

Experts warn that eating just before bed can cause weight gain, increase hunger levels the next day and make the body burn calories more slowly.

Dr Sarah Berry, chief scientist at health technology firm ZOE, told MailOnline that those who routinely reach for crisps, chocolate and ice cream in the evening should try to make their dinner more satisfying to avoid hunger pangs before bed.

Studies show that eating too close to bed can make you gain weight, increase hunger levels, and cause your body to burn calories more slowly.

Snacking can be completely healthy, especially if it’s part of a balanced diet and includes a portion of nuts, fruit or vegetables.

However, the timing of your meals can be just as important as what you eat.

Eating late at night, when the body is preparing for sleep, is not good for us, according to Dr Berry, who is also a researcher in nutritional sciences at King’s College London. She set the time limit for eating at 9:00 p.m.

She said: “Our body has its own internal clock that regulates how we process food.

“Eating late in the evening can disrupt our body clock which in turn can disrupt the way our body reacts to food.

Dr Sarah Berry, chief scientist at health firm ZOE, told MailOnline that those who routinely reach for crisps, chocolate and ice cream in the evening should try to make their dinner more satisfying to avoid hunger pangs before bed.

This body clock scramble, also known as the circadian rhythm, changes the rate at which calories are burned and increases the risk of weight gain, according to a 2022 STUDY by American researchers.

Dr Berry also noted that eating late in the evening, conversely, can lead to higher levels of hunger when you wake up in the morning.

This is according to another 2022 STUDY by American researchers who found that eating late at night caused a drop in the level of the hormone leptin, which tells the body that it is full, for 24 hours and caused the body to burn calories at a slower rate.

Additionally, contributing to weight gain and increasing hunger levels, reaching for something sugary or high in refined carbohydrates before bed, such as milk chocolate, ice cream, cookies or toast, causes a faster rise in blood sugar levels than if the same snack were. eaten earlier in the day, according to Dr Berry.

“And we know that rapid spikes in blood sugar are not good for our long-term health,” she said.

Having high blood sugar for long periods of time can result in permanent damage to the eyes, nerves, kidneys and blood vessels.

Dr Berry said: “If you find yourself hungry in the evening after eating your dinner, I would suggest looking for something that won’t have a big impact on your blood sugar and blood fat levels.”

That might include a handful of nuts, a full-fat Greek yogurt with some berries or hummus with crunchy veggies, she said.

Dr Berry added: “If you don’t fancy swapping crisps for almonds, I’d recommend checking that your dinners are nutritious and full to stop those hunger pangs before bed.

You can do this by adding aromatic vegetables cooked with herbs and spices, and healthy fats such as avocado, oily fish and extra virgin olive oil to your plate.

WHAT SHOULD A BALANCED DIET LOOK LIKE?

Food should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS.

Eat at least 5 different servings of fruits and vegetables every day. All fresh, frozen, dried and canned fruits and vegetables count

¿ Meals are based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally with whole grains

¿ 30 grams of fiber per day: This is the same as eating all of the following: 5 servings of fruits and vegetables, 2 whole-grain crackers, 2 thick slices of whole-wheat bread, and a large baked potato with skin on.

¿ Have some milk or dairy alternatives (such as soy drinks) by choosing lower fat and sugar options

Eat some beans, legumes, fish, eggs, meat and other proteins (including 2 portions of fish each week, one of which should be oily)

¿ Choose unsaturated oils and spreads and consume in small amounts

¿ Drink 6-8 glasses of water a day

¿ Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men per day.

Source: NHS Eatwell Guide