Can late-night snacks speed up your metabolism? Experts reveal the surprising truth

The internet is full of tips on how to "burn calories" while sleeping, and many claim it's as simple as eating a protein snack before bed. Is there any truth to this? Dietitians and researchers are debunking myths about late-night eating, metabolism, and why what you do throughout the day is truly important.

Eating certain foods right before bed will not magically increase your metabolism or help you lose weight while sleeping. In fact, it can disturb sleep and cause acid reflux. According to experts, long-term habits such as a balanced diet, regular exercise, and adequate sleep are far more important for metabolism than a bedtime snack.

Will late-night snacks speed up my metabolism?

Posts on social media have described how eating specific foods, such as protein-rich foods, right before bed can "boost your metabolism," which in this context appears to be a euphemism for assisting in rapid weight loss.

Jamie Nadeau, RD, a dietitian, discusses our current understanding of foods that increase metabolism.

Although a few small studies suggest that eating protein right before bed may help increase metabolism and aid in the recovery from a workout, experts say there is much more evidence that eating anything right before bed is bad for your health.

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Although it has been demonstrated that other foods, such as hot peppers, caffeine, and unrefined carbohydrates found in fruits, vegetables, whole grains, and legumes, can momentarily increase metabolism, none of them are especially good at doing so while you're asleep, according to Nadeau.

"It’s much more important for metabolism to work on long-term health strategies like building muscle, staying active, getting quality sleep and prioritizing a nutrient-dense balanced diet," she explains.

What happens when you eat just before bed?

Eating right before bed not only doesn't provide the health advantages that some people say it does, but it can also negatively affect other aspects of your health, which can make it harder to metabolize food and lose weight.

According to Nadeau, there are no foods that can speed up metabolism before bed. "In fact, eating close to bedtime can increase your odds of experiencing gastroesophageal reflux disease (GERD) and can impact your sleep."

According to Johns Hopkins Medicine, the esophageal sphincter is a tube that carries food to the stomach before closing to prevent the regurgitation of stomach acid.

When that sphincter relaxes, food and stomach acid can push back up through the opening, causing GERD. Gravity increases the likelihood that the contents of your stomach will rise when you lie down too soon after eating.

People who wear smart watches or rings may observe that eating right before bed causes their sleep scores to decline.

What’s the healthier way to stay fit?

The Cleveland Clinic recommends stopping food two to three hours before lying down and going to bed in order to prevent both kinds of disruptions.

There is one exception, though: people with type 1 diabetes who are on insulin or another medication may occasionally need to eat a snack before bed in order to prevent or treat low blood sugar. Experts advise seeing a doctor if this becomes a regular necessity.

The best way to stay healthy, according to experts, is to concentrate on eating a balanced diet that includes fruits, vegetables, whole grains, lean meats, and healthy fats; staying active; and adopting healthy lifestyle choices.

FAQs

Do late-night snacks help you burn calories?
Not really; there is no magic food that increases metabolism while you sleep.

Is it okay to eat before bedtime?
To promote better sleep and digestion, stop eating 2-3 hours before bedtime.