So, it is widely believed that eating calories late at night leads to weight gain. Is it because you had already eaten your calories during the day so these are excessive calories or is it some type of late night process?
I looked at two different studies: one suggested that there was no difference in weight gain and another showed a minimal gain - but in that study, there was a major confound. Now, I have read that triglycerides are higher if you sleep after you eat and your insulin levels and metabolism could go down. So, this means that one should just make sure to move around after eating late at night; don't sleep right after eating.
But does anyone have different research or evidence on this?
Another tenet is the belief that one should eat multiple small meals throughout the day. If the reason one should do this is to avoid starvation mode and to bolster the metabolism, then how much of an effect does food really have on the metabolism? I read this:
Lyle McDonald had this to say in summarizing meal frequency:
"TEF (Thermogenic Effect of Food) differs for the different nutrients, on average it constitutes about 10% of a typical mixed diet. So every time you eat, your metabolic rate goes up a little bit due to TEF.
So, all calories have the same effect - regardless of portions or frequencies in which they are consumed. I had also read a study that said that they compared people who had eaten 3 meals a day and people who had eaten 6 meals a day - they ate the same amount of calories - and there wasn't a weight gain difference.
It really seems like, at the end of the day, it truly is just about calories. Does anyone have any research that suggests otherwise?