That slight noise when you hit the pillow could be the secret to your weight loss. Online health coaches claim that going to bed slightly hungry means you hit a calorie deficit, leaving your body no choice but to tap into the fat stored overnight. Edwina Raj, Head of Clinical Nutrition and Dietetic Services at Aster CMI Hospital, Bengaluru, said many health advisors say that going to bed a little hungry can help the body, and there is some truth in this, but it needs balance.
“When you stop eating a few hours before bed, insulin levels slowly fall. A low level of insulin helps the body use stored fat for energy instead of storing more fat. During sleep, growth hormone levels increase, promoting fat burning, muscle repair and overall recovery. A slight feeling of hunger can also improve digestion and sleep quality because the body is not busy processing a heavy meal,” he explained, adding that some people wake up feeling more light, with better hunger control and constant energy the next day.
However, “a little hungry” does not mean starving.
“If you go to bed very hungry, stress hormones like cortisol can increase. This can disrupt sleep, lead to early waking up, and increase cravings the next day. Poor sleep can slow fat loss and harm overall health,” Raj said. Therefore, the goal is a gentle calorie gap, not extreme restriction.
Going to bed a little hungry can promote fat loss (Source: Freepik)
What happens if you eat too much before bed?
Eating too much and going to bed has its own problems. According to Raj, a large or late meal keeps insulin levels high, which encourages fat storage. Digestion continues during sleep, which can reduce sleep quality and lead to bloating, acid reflux, or heartburn.
Poor sleep can affect the hormones that control hunger, leading to overeating the next day. Over time, this pattern can increase weight gain, blood sugar problems, and fatigue.
According to Dr Jinal Patel, dietician at Apollo Spectra Hospital in Mumbai, doing so tends to “slow down the body’s metabolism” and can lead to certain chronic diseases.
“The body finds it difficult to digest carbohydrates if you consume them right before sleeping; as a result, you may gain weight and also experience heartburn problems. You may also have abdominal pain, discomfort, constant heartburn and heartburn, which ultimately leads to gastroesophageal reflux disease (GERD).
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Additionally, late-night eaters are prone to obesity, heart problems, and diabetes. “Binges on junk food, especially late at night, will further narrow and clog your arteries due to cholesterol and fatty deposits (called plaque),” Dr. Patel explained.
In short, going to bed a little hungry can promote fat loss and improve sleep for some people. It works best when dinner is balanced, eaten early, and includes enough protein and fiber. Listening to your body is key, because sleeping well is as important as diet.
DISCLAIMER: This article is based on information in the public domain and/or from the experts we spoke to. Always consult your health professional before starting any routine.
