If you are someone trying to lose weight then we are sure to do every calorie count to speed up the fat burning process and eliminate anything that would hinder your progress. There are many doubts about what to eat and when to eat to lose weight, and this is why the Rati Beauty weight loss program will help you overcome all of these fears. We often come across this question: will you gain weight from eating fruits at night? Most fruits are powerhouses of nutrition – with impressive antioxidants, vitamins, minerals, flavanoids, fiber, folic acid and all other essential nutrients. However, there is a lot of debate about whether to eat fruit in the evening, either with dinner or as an after-dinner snack. While the calorie deficit is the engine that runs the entire weight loss game, the time of day you burn the calories is also important. Because fruits are low in calories and a good source of vitamins and antioxidants, most nutritionists dispute this theory that fruits are not good for weight loss at night. In this post, we want to clear the air on "Will Eating Fruit at Night Make You Gain Weight". Read on for more information on this topic.
Why Are Fruits Good For Weight Loss And Overall Health?
- Fruits are low in calories.
- High in fiber (and fiber is so important to weight loss).
- Most fruits are rich in vitamins (A, C, E, K).
- Rich in minerals (potassium, calcium, zinc, magnesium, folic acid, phosphorus, copper, iron, manganese, selenium).
- Reduces inflammation in the body.
- Less fat.
- Antioxidants in fruits help fight free radicals.
- Immediate source of energy.
Why is it okay to have fruit at night?
- As a nighttime snack or to satisfy hunger pangs at night, a fruit is a better option than a bag of french fries or a slice of pizza or a scoop of ice cream (all of which add a ton of empty calories).
- Since fruits are low in calories and high in fiber, they provide the body with nutrients.
- Much better than eating a nutritious fruit than indulging in high-calorie junk food before bed.
Why isn't it okay to eat fruit at night?
1. Fruits have a naturally occurring sugar called "fructose" along with glucose. These sugars, although natural, sharpen insulin and raise blood sugar levels. Fruits are digested faster and reach the small intestine earlier than meals that are high in protein, carbohydrates, and fat. It is therefore advisable to consume fruits until the evening so as not to disturb the digestive process, as these sugars are digested relatively quickly.
2. In some cases, the body cannot break down fructose, resulting in bloating, stomach pain, gas, and heartburn. Although it is believed to be a hereditary disorder, an imbalance in gut bacteria and irritable bowel syndrome can also cause fructose malabsorption. For someone with irritable bowel syndrome or fructose malabsorption, it is not advisable to eat fruit towards the end of the day.
3. In Ayurveda, it is generally believed that when meals and fruits are taken together, the body tends to pick fruits first for digestion and then the meal, resulting in poor absorption of nutrients from food. As mentioned earlier, eating fruits before bed can lead to indigestion and upset stomach. It is therefore recommended to avoid fruit during or after dinner.
4. Citrus fruits like pineapples and oranges with their high acidity can lead to heartburn and acid reflux. It is best to avoid such fruits at night.
5. When you think about it, all sugars, even if they are natural, increase insulin release and blood sugar. As we all know by now, "insulin" is also a hormone used to store fat and when you've fallen from the calorie deficit, all of that extra sugar is stored as fat.
6. We tend to forget about calorie counting of healthy foods, especially fruits. However, since all calories are important, you can fall out of the calorie deficit, leading to weight gain, especially at night when you snack or satisfy cravings just out of boredom.
7. If you hit your total dinner calorie goal and then treat yourself to a fruit or two, that number adds up to quite a number by the end of the month, which would explain the weight gain.
8. The sugar surge from nightly fruits can disrupt sleep patterns and keep you awake at night, and less hours of sleep would increase the level of the hunger hormone "ghrelin" which would eventually make you hungrier as soon as you wake up in the morning, resulting in the consumption of high-carbohydrate foods . Read about "20 Ways To Control The Hunger Hormone Ghrelin To Lose Weight."
9. Since the release of natural sugar from fruits would lead to sleep disorders, the stress hormone "cortisol" is also released, which is known not only to prevent weight loss, but also to lead to weight gain.
Extremely great diet tips for everyone:
1. Try to have an early dinner, ideally before 7pm, and eat at least 2 to 3 hours before bed.
2. Don't eat fruits or other snacks at night just because you are bored or while watching TV, only eat them when you are hungry.
3. Try to choose from this list of fruits that are low on the glycemic index and that would not increase your insulin levels as much.
4. Pick high-fiber fruits that promote weight loss (melon, kiwi, pear).
5. Combine fruits with foods that provide the body with healthy fat and protein to help you stay full longer. For example, apple slices with a spoonful of peanut butter are a great snack option anytime of the day.
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