Does Late Night Eating Prevent Weight Loss? Does Late Night Eating Prevent Weight Loss?


Does Late Night Eating Prevent Weight Loss?

A hectic day makes healthy eating difficult. As a result, you may sit down to a large meal late at night where you eat the majority of your daily calories. Will all these late-night calories hinder your weight loss effort?

Many researchers believe that a calorie is a calorie, no matter when you eat it. Although, some research indicates that eating patterns do play a role in obtaining and maintaining a healthy weight.

Things to consider when eating late in the day:

  • If you stay within your calorie requirement it’s not likely to matter when you eat, but beware. Studies show that those who eat late tend to eat more, and they eat higher calorie foods.
  • Large meals before bedtime have shown to elevate triglyceride levels, a risk factor for heart disease.
  • Eating and then going to sleep decreases the opportunity for these calories to be used for activity such as walking throughout your day.
  • One study which observed the eating patterns of obese women did find that energy expenditure was delayed when a large meal was eaten later in the day.
  • Research shows that regular meal patterns boost metabolism more than irregular meal patterns.

What you can do:

  • Make eating a priority. Your daily to-do list is important, but so is your health. Through dieting and ignoring internal signals, we have reached a point where we tell ourselves it’s okay to skip meals. It’s not, and it can hinder your weight loss efforts. Carve time out of your day to eat regularly.
  • Pack snacks. Even if you can’t sit down to eat a meal during the day, snack at regular intervals to create the regular eating patterns that support a healthy metabolism. Fruit, vegetables, cheese sticks, shakes, fruit smoothies, nuts, and low-sugar dry cereals and bars are all things you can pack with you during a busy day.
  • Listen to your hunger cues. Eat when you are hungry and stop when you are full. See Recognizing Hunger Signals.
  • Don’t stress. When you do sit down to eat a large meal in the evening, keep your calorie requirement in mind. If you avoid eating too many calories, the effect on your weight loss will be small.

White Beans with Mushrooms and Kale over Whole Wheat Pasta RecipeWhite Beans with Mushrooms and Kale over Whole Wheat Pasta


White Beans with Mushrooms and Kale over Whole Wheat Pasta Recipe

Pairing whole wheat pasta with white beans is a delicious, vegetarian option for boosting protein and fiber. This recipe also incorporates vitamin-rich dark leafy greens and immune boosting mushrooms for a quick and healthy meal.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
% Daily Value*
Total Fat 6g
3%Saturated Fat 0.6g
Trans Fat 0g
Cholesterol 0mg
Sodium 302mg
Total Carbohydrate 66.5g
Dietary Fiber 14.4g
Sugars 2.5g
Protein 15.2g
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 15 minutes


  • 1 tbsp olive oil
  • ½ large onion, chopped
  • 4 cloves garlic, minced
  • 8 - 10 white button mushrooms, chopped
  • 4 leaves of kale, stems removed, finely chopped
  • ½ tsp dried basil
  • ½ tsp dried oregano
  • ½ tsp salt
  • ¼ tsp smoked hot paprika
  • 1 can (15 oz.) low sodium white kidney beans, rinsed and drained
  • 8 oz. whole wheat linguine, cooked per package instructions


  1. Heat the olive oil in a large skillet over medium-high. Add the onion and garlic. Cook for 1 minute.
  2. Add the mushrooms and the kale. Cook for 4 to 5 minutes. Until the vegetables soften and begin to brown.
  3. Stir in the basil, oregano, salt, and paprika. Cook 1 minute more.
  4. Stir in the beans and cook, just until heated through, about 30 more seconds.
  5. To serve, place one cup of cooked pasta on each plate and top with ¼ of the beans.

4 Things to Know About Negative Calorie Diets 4 Things to Know About Negative Calorie Diets


Negative Calorie Diets

Negative calorie food is a popular diet term, and the claims can be convincing. When marketers say a food has negative calories, they are claiming that the body burns more calories digesting the food than the food contains. Here are a few things you should know about these claims.

Negative calorie diet claims do not have scientific support.If people lose weight using what they term a negative calorie diet, it is likely due to decreasing total calorie intake by replacing high-calorie foods with low-calorie foods.

These claims are based on the thermic effect of food. The thermic effect of food is the energy used during digestion. According to the Mayo Clinic, this accounts for just 5 to 10% of total calories eaten. On a 1,500 calorie diet, up to 150 calories are necessary for digestion. Even if the negative calorie theory were true, the impact on weight loss would be minimal.

Most foods on the negative calorie list are healthy. Celery, carrots, lettuce, broccoli, onions, and cabbage contain nutrients and fiber. Include these foods as part of a balanced diet, but include them for their nutritional content and not because they are reported to magically boost calorie burn.

Avoid the temptation to believe in quick fixes and magical solutions. It is much more effective to reduce calories eaten and increase calories burned than to limit yourself to a select number of vegetables.

7 Tips to Maintain Energy Levels During Weight Loss 7 Tips to Maintain Energy Levels During Weight Loss


Maintain Energy Levels During Weight Loss

Healthy eating makes you feel great, but when you start a weight loss plan, you may experience a temporary drop in energy. These tips will help you identify what is causing your lack of energy, and how to change it. Just remember to hang in there. Once your body adjusts to your new healthy lifestyle, your energy levels will soar!

Expect an adjustment period.

You will be tempted to adopt many new habits all at once, but remember that weight loss isn’t about short term changes. You will need to make gradual, long-term changes to create a healthy lifestyle. Cutting out all the foods you love, or jumping into strenuous workouts right away will leave you feeling drained, and set you up for failure. Instead of dropping your food intake from 2,200 to 1,200 calories in one day, try cutting out 200 calories daily and then increase your calorie deficit each week. This will help your body gradually adjust to your new eating patterns while maintaining your energy levels.

Monitor your calorie intake.

The American College of Sports Medicine recommends that women eat no fewer than 1,200 calories per day, and men no fewer than 1,700 calories per day for safe and effective weight loss. This doesn’t mean your intake needs to be this low. If you’ve eaten the same amount of calories for a week and still feel lethargic, slowly add back a few calories in the form of nutritious foods. The goal is to find a point of balance where you feel energized, but you have reduced calories enough to lose weight.

Eat more iron.

Over time, low iron intake can lead to iron deficiency anemia, which results in low energy levels. Eat high-protein, iron-rich foods -- such as beans, poultry, lean red meat, and nuts. The National Institutes of Health recommend that men aged 19 and older, and women aged 51 and older, get 8 mg of iron per day. Women aged 19 to 50 need 18 mg per day.

Focus on nutrition, not just calories.

It’s possible to reduce calories and lose weight while still eating processed foods that contain excess sodium and sugar. While you may lose weight, you won’t have the same energy levels as you would if you ate whole grains, fruits, vegetables, lean protein, and healthy fats. This is because these foods also contain vitamins and minerals that support healthy body function. Include more fresh foods in your diet and decrease the amount of packaged foods you eat to increase your energy levels.

Eat more often.

When you go an extended period of time from one meal to the next, or skip meals all together, this causes problems with your metabolism and leaves you famished. Eating when you are hungry will help your body to trust that you are not starving it. In return, your body will reestablish a healthy metabolism that will help you reach a healthy weight.

Get the right amount of exercise.

Avoid jumping into exercise too quickly. If you haven’t worked up to an adequate fitness level, strenuous exercise will leave you exhausted. Make your goal to exercise enough to feel challenged, but not to the point where you are too exhausted and sore to move. Begin with 15 – 30 minutes of moderate intensity exercise, such as walking, 3 to 5 times per week. Each week, gradually add more time, more intensity, or new exercises as your fitness level improves. Soon you’ll be able to push through a tough workout and feel energetic afterward.

Sleep well.

Lack of quality sleep will leave you drained of energy. Over time this can reduce your motivation to exercise, and you’ll lose focus. The National Sleep Foundation recommends that adults get 7 to 9 hours of sleep per night. Experiment with your sleep patterns until you find a time frame that allows you to wake feeling rested.

Broccoli & Black Rice Salad with Tahini-Honey Dressing RecipeBroccoli & Black Rice Salad with Tahini-Honey Dressing


Broccoli and Black Rice Salad with Tahini-Honey Dressing Recipe

Black rice is a whole grain that is packed with antioxidants and important minerals. Its nutty flavor makes it a delicious side dish on its own, but it is even better when used in a cold grain salad with nutritious vegetables. This recipe combines black rice with broccoli and a slightly sweet sesame dressing.

Tips for the cook: Black rice is sometimes called Forbidden Rice. It can be found in most health food supermarkets or online. It’s best served the day it is cooked because its dark purple pigment can color other ingredients when stored overnight.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
% Daily Value*
Total Fat 4.4g
2%Saturated Fat 0.4g
Trans Fat 0g
Cholesterol 0mg
Sodium 50mg
Total Carbohydrate 29g
Dietary Fiber 2.2g
Sugars 2.6g
Protein 5.1g
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Cook time: 20 minutes


  • ¾ cup black rice
  • 2 tbsp tahini (sesame paste)
  • 2 cloves garlic, chopped
  • 1 tsp honey
  • ¼ tsp low-sodium soy sauce
  • 1½ cups broccoli florets, chopped
  • ¼ of a red onion, thinly sliced


  1. To cook the black rice, bring 3 cups of water to a boil in a medium saucepan over medium-high heat. Stir in the rice. Reduce to a simmer and cook for 15 to 20 minutes, until the grains are tender.
  2. Drain the rice in a colander, and quickly rinse with cold water. Let sit to drain.
  3. Place the tahini, garlic, honey, and soy sauce in a small food processor. Pulse until all of the ingredients are combined. If you don’t have a small food processor, mince the garlic and whisk the ingredients together in a small bowl.
  4. Place the broccoli and onion in a medium bowl. Add the cooled rice. Pour in the dressing and toss to coat all ingredients. Serve at room temperature or cold.
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