Sensei Talks  

Does eating late at night cause you to gain weight or is this the stuff of ‘Urban Legend’?

Dr. Louis J. Aronne ”suggests a theoretical framework for why late meals stay with you". Midnight in the kitchen may never be the same. Dr. Aronne’s theory is that the calories we consume before bed stay with us because “no physical activity” takes place afterward. “If you eat 500 calories but walked around afterward, your muscles are competing with your fat cells for the calories and could burn them up as energy for physical activity.”

The ‘Freshman Fifteen’ is both the name and number of the standard weight gain among “college students who eat late at night” and wear home those pounds for the summer. Dr. Aronne finds that late night eaters also seem to consume heavier meals. “Eating a big meal just before bed has been found to elevate triglyceride levels in the blood. Elevated triglyceride levels have been associated with metabolic syndrome and insulin resistance, both related to weight gain”.

Temptation and bad choices can be a nightmare. Good choices and little changes are the stuff fairy tales are made of. Renee is our Director of Nutrition, a food lover, educator and counselor. She is going to write a happy ending to this bedtime tale with some advice for lighter late night snacks and some tryptophan delights.

- Nancy

Nutrition note from Renee:

If you’re a veteran of the midnight refrigerator raid, you know that these late night munchies can quickly add unwanted pounds. The first rule is to keep calories in check; 100-150 calories should be enough. Keep healthy and light things easily accessible to avoid grabbing the sweets & fatty snack foods.

Including foods with tryptophan (a precursor for serotonin which makes us calm and sleepy) might help you rest easier. Protein foods can also be more satisfying and curb your appetite better than a carb only snack. Try any of the following for a light snack, or mix smaller amounts of two.