The Worst Time to Eat Dinner: Scientists Have Irrefutable Evidence
The worst time to eat dinner is late in the evening – especially after 9:00 PM , when metabolism slows down significantly. Harvard Medical School research has shown that eating at this time disrupts the secretion of hunger and satiety hormones, which promotes overeating and fat storage.
The body no longer has time to effectively process the meal, causing some of the energy to be stored in fat tissue instead of being burned. NCEŻ experts emphasize that a late dinner burdens the digestive system and can lead to sleep problems, acid reflux, and a feeling of heaviness the next day.
As experts explain, your metabolism is fastest when you're most active. In the evening, as you prepare for bed, it gradually slows down. This means that a late dinner won't be used as an energy source and may instead be stored as fat.
The National Centre for Food and Nutrition (NCEZ) and the Ministry of Health recommend that the evening meal be light and nutritious, providing approximately 20–25 percent of daily energy.
It is best if it consists of:
- whole grain products,
- lean protein (fish, poultry, dairy products or legumes),
- healthy vegetable fats
- and a large portion of vegetables.
Avoid hard-to-digest, fatty and fried foods, which make digestion difficult and may cause reflux.
There's no evidence that eating after 6 p.m. is always harmful. It's not so much "when" that matters, but "how" and "what" you eat. People who work late can eat dinner as late as 8 or 9 p.m. if they allow time before bed and choose a light meal.
Additionally, research from the Salk Institute in California shows that maintaining a 10-hour eating window – meaning eating all your meals within 10 hours – improves metabolism, lowers cholesterol levels and helps maintain a healthy body weight.
In summary: dinner isn't the enemy of a slim figure, but its timing and composition are crucial. It's best to eat it 2-3 hours before bed, choosing light, well-balanced foods. Only then will your evening meal support sleep, metabolism, and overall well-being.
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