According to Master of Science, Doctor Bui Thi Duyen, Deputy Head of the Nutrition Department at Military Hospital 175, the timing of meals is as crucial as their quality. The body operates on a circadian rhythm, with its energy metabolism capacity changing throughout the day.

In the evening, insulin sensitivity decreases, making the body less efficient at processing glucose. If one eats late, especially foods high in carbohydrates or fats, the body readily converts excess energy into stored fat.

Research published in Cell Metabolism indicates that individuals who eat late achieve less effective weight loss, even when following the same diet. Another study in Obesity also noted that consuming significant energy in the evening increases insulin resistance and the risk of metabolic disorders.

Beyond weight, eating dinner late negatively impacts the digestive system and sleep. Eating close to bedtime forces the stomach to remain active while the body rests, increasing the risk of gastroesophageal reflux, bloating, and difficulty sleeping. According to the American Journal of Gastroenterology, eating within 3 hours before sleep significantly elevates reflux risk.

The timing of meals is as crucial as their quality. *Photo: Bui Thuy*

In the long term, the habit of eating late is also linked to numerous chronic diseases. A report by the Endocrine Society indicates that late eating can elevate blood sugar, reduce fat-burning capacity, and thereby contribute to metabolic syndrome, type 2 diabetes, and cardiovascular disease.

Doctors recommend eating at least 2 to 3 hours before bedtime. Avoid high-calorie dinners, especially fried and sugary foods. Limit eating after 22:00.

Le Phuong