In the quest for better health, many Indians have embraced the habit of eating dinner early. However, this well-intentioned practice can sometimes lead to an unexpected and unhealthy consequence: the double dinner. Nutrition experts warn that when the timing between your last meal and bedtime is mismatched, it can trigger late-night hunger pangs, disrupt your body's natural rhythms, and contribute to gradual weight gain.
The Hidden Trap of the Early Dinner
Dr Amreen Sheikh, chief dietitian at KIMS Hospitals in Thane, explains the common pitfall. The issue isn't eating early itself, but the extended gap that follows if you stay awake for many more hours. "When there's a long gap between dinner and bedtime, your body naturally signals hunger because it has already used a lot of the energy from your first meal," says Dr Sheikh. If you remain awake watching shows, working, or scrolling on your phone, your brain begins to crave quick fuel. This is when the temptation for a second round of snacks or a 'mini dinner' becomes almost irresistible.
This habit of eating twice in the evening significantly increases your daily calorie intake, often without conscious realisation. "As the day winds down, digestion slows, and the extra food often gets stored instead of being used," Dr Sheikh cautions. The consequences are not trivial. This pattern can lead to bloating, disrupted sleep cycles, acidity, and a slow but steady increase in weight over time. Furthermore, it confuses your hunger hormones, training your body to expect food late at night and creating a cycle that is difficult to break.
What Constitutes a 'Timely Dinner'?
So, is eating early a bad idea? Not necessarily. The key, according to Dr Sheikh, is alignment with your schedule. "Early dinners are fine as long as your bedtime follows a reasonable time. The real problem starts when the gap stretches beyond three hours," she clarifies. An early dinner paired with a late sleep schedule essentially hits the body's hunger reset button in the middle of the night.
The solution is the concept of a 'timely dinner' rather than a rigidly early one. A timely dinner is defined as a meal consumed approximately three hours before you go to sleep. This window allows your stomach adequate time to digest the food properly without leaving you hungry again. "Whether you sleep at 10 pm or midnight, the three-hour window remains the same. It's flexible, practical, and doesn't force you to eat too early," Dr Sheikh advises. This approach prioritises synchronising your meal with your personal routine.
Practical Steps to Break the Double Dinner Cycle
To establish a healthier evening rhythm, Dr Sheikh recommends a few actionable strategies. First, ensure your dinner is a proper, balanced meal containing sufficient protein, fibre, and healthy fats to promote satiety and keep you feeling full longer. Second, be mindful of your bedtime to avoid creating an excessively long gap after eating.
Your post-dinner routine also plays a crucial role. Opt for calming activities like reading, light chores, or skincare instead of stimulating screen time. Most importantly, avoid snacking after dinner, even 'just one bite,' as this reinforces the late-night eating cycle. The ultimate goal is to create a harmonious rhythm where your digestive system and sleep schedule work in tandem, not against each other.
Disclaimer: This article is based on information from the public domain and expert insights. It is recommended to always consult your personal healthcare practitioner before making any significant changes to your diet or routine.
