Fasting after 6 PM is not a mandatory rule for weight loss. Weight gain or loss primarily depends on total daily energy intake, activity levels, sleep, and overall lifestyle, rather than a fixed time.

Many believe that late-night eating leads to food being "fully converted into fat" due to reduced physical activity at night. However, even during sleep, the body expends energy to maintain respiration, blood circulation, brain activity, and basic metabolism.

If your total daily calorie intake exceeds your needs, you can still gain weight, even if you eat dinner early. Many individuals who skip dinner but consume excessive sweets, bubble tea, or fast food during the day, or remain sedentary, often struggle to improve their weight.

Evenings are often when many people tend to overeat due to late work or social gatherings. Snacks or fast food can significantly increase total daily energy intake. However, fasting after 6 PM is not suitable for everyone.

Some individuals who skip dinner experience nighttime hunger, difficulty sleeping, or compensatory overeating the following day. Many report fatigue, reduced concentration, difficulty maintaining physical activity, or decreased work performance due to insufficient energy intake.

The appropriate dinner time should be based on an individual's daily schedule and activity level, rather than a rigid rule for everyone. Crucially, focus on sensible food choices and portion sizes. Dinner should prioritize green vegetables and lean protein, such as fish, chicken, eggs, and tofu, while limiting fried and sugary dishes.

Additionally, eating speed and lifestyle habits also influence weight. Eating too quickly prevents the brain from registering fullness signals, often leading to consuming more than the body truly needs. Eating while distracted by phones, working, or staying up late also increases the tendency for uncontrolled eating.

Lack of sleep can elevate hunger-inducing hormones, leading to cravings for high-energy foods the next day. Many who attempt weight loss through extreme fasting but continue to sleep late, experience prolonged stress, and remain sedentary often find their results unsustainable.

To manage weight effectively, maintain a balanced diet, prioritize fresh foods, limit sugary drinks, control portion sizes, and engage in regular physical activity for at least 150 minutes per week. Individuals with conditions like obesity, fatty liver, or dyslipidemia should consult a nutrition specialist for personalized dietary advice.

Nutritionist Tran Pham Thuy Hoa

Department of Nutrition

Tam Anh General Hospital Hanoi