Late-night eating is common among busy individuals and those who stay up late. This habit can lead to weight gain and negatively affect overall health. Eating late increases hunger, reduces calorie burning, and promotes fat storage. Over time, these effects contribute to rapid weight gain.

Individuals who frequently eat at night often have elevated ghrelin (hunger-stimulating hormone) and lower leptin (satiety-inducing hormone) levels. Prolonged late-night eating raises the risk of metabolic disorders and obesity. Late dinners also impair the body's natural insulin production, reducing insulin levels and glucose metabolism, which leads to increased blood sugar and a higher risk of developing type 2 diabetes.

Late-night eating disrupts the circadian rhythm and causes sleep disturbances, leading to fatigue, stress, and poor concentration. Fatigue alters hormones related to hunger and satiety, negatively impacting weight. Sleeping immediately after eating promotes the accumulation of plaque in blood vessel walls, with long-term effects on cardiovascular health and an increased risk of stroke.

If late-night eating is unavoidable, choose low-calorie, fiber-rich, and protein-packed foods to manage your total calorie intake. Prioritize light snacks such as: salad, yogurt, fruits, and nuts. Walk or stand for 10-20 minutes instead of lying down immediately after eating. The ideal time for dinner is before 8 p.m. Spacing meals 3-4 hours apart can help stabilize blood sugar, thereby controlling hunger and cravings.

Doctor Vo Tran Nhu Thao

Endocrinology and Diabetes Unit

Tam Anh General Clinic, District 7