PrintMyth Busted: Eating at Night Makes You Fat

Is your late-night dinner the reason you can’t lose weight? Not necessarily.

The notion that calories in equals calories out, regardless of what time of day you consume them, might actually be dated advice. However, what does matter is the quality of the calories you are putting into your body.

The main problem for most people is the high-calorie, high-fat foods eaten after dinner, which aren’t accounted for in a daily meal plan. With the introduction of television streaming services, people frequently sit in front of the TV or computer and mindlessly consume salty, sweet, and carbohydrate heavy snacks while binge-watching hours of their favorite program.

But, not all hope is lost! Recent research has shown that consumption of a low-calorie, high-protein snack 30-60 minutes before bed may increase metabolic rate, and decrease early morning hunger (1-4). Whey protein, which can be found in IsaPro® is the perfect high-protein snack, and has been shown to aid in successful muscle building, fat loss, and overall health. These effects have been shown in both active, athletic populations, and in sedentary, overweight individuals.

For both performance and recreational athletes alike, an additional benefit of a high-protein snack prior to sleep is that such a snack has been shown to aid in postexercise recovery (5). Studies have shown that protein has a stimulatory effect on overnight muscle synthesis, aiding in muscle growth and increase in muscular strength (4-5).

You may be asking yourself how you can incorporate a before-bed, high-protein snack into your current Isagenix System. While not approved for use on Cleanse Days, the Bedtime Belly Buster, has assisted many people in losing those last few pounds and stubborn belly fat. It is the perfect addition to Shake Days, and since IsaPro is the core component, research supports its beneficial effects.

Instructions for the Bedtime Belly Buster:

  1. Add one scoop IsaPro (not to be confused with IsaLean® PRO Shake), Isagenix Fruits or Isagenix Greens, and 4-5 ounces of water to an IsaBlender®. Shake contents vigorously before blending to avoid possible foaming.
  2. Blend for 30-60 seconds.
  3. If desired, add a few ice cubes and blend again.
  4. Enjoy this high-protein, nutrient-dense treat 30-60 minutes before bed.

References

  1. Madzima TA, Panton LB, Fretti SK, Kinsey AW, and Ormsbee MJ. Night-time consumption of protein or carbohydrate results in increased morning resting energy expenditure in active college-aged men. Brit J Nutr. 2014 Jan; 111(1):71-77. doi:10.1017/S000711451300192X
  2. Kinsey AW, Eddy WR, Madzima TA, Panton LB, Arciero PJ, Kim J, and Ormsbee MJ. Influence of night-time protein and carbohydrate intake on appetite and cardiometabolic risk in sedentary overweight and obese women. Brit J Nutr. 2014 Aug 14; 112(3):320-7. doi:10.1017/S0007114514001068
  3. Ormsbee MJ, Gorman KA, Miller EA, Baur DA, Eckel LA, Contreras RJ, Panton LB, and Spicer MT. Nighttime feeding likely alters morning metabolism but not exercise performance in female athletes. Appl Physiol Nutr Metab. 2016 Mar 2; 41(7):719-27.
  4. Ormsbee MJ, Kinsey AW, Eddy WR, Madzima TA, Arciero PJ, Figueroa A, and Panton LB. The influence of nighttime feeding of carbohydrate or protein combined with exercise training on appetite and cardiometabolic risk in young obese women. Appl Physiol Nutr Metab. 2014 Sep 16; 40(1):37-45.
  5. Res PT, Groen B, Pennings B, Beelen M, Wallis GA, Gilsen AP, Sended JMG, and Van Loon LJC. Protein ingestion before sleep improves postexercise overnight recovery. Med Sci Sport Ex 2012 Aug 1; 44(8):1560-9.