Nutritionist Warns Against Eating After Sunset for Desk-Bound Individuals
Celebrity nutritionist Ryan Fernando has issued a stark warning to those with sedentary lifestyles, emphasizing that consuming food after sunset should be strictly avoided. In a detailed discussion, he highlighted the historical and physiological reasons behind this advice, urging modern desk workers to reconsider their eating habits.
The Historical Context and Modern Misalignment
Fernando pointed out that historically, humans avoided eating after sundown due to survival instincts, such as fear of predators. "Let’s go back 2,000 years. We never ate after sundown because we were too afraid that an animal would come and kill us. So, we didn’t go hunting for food. We sat down, but we didn’t eat," he explained. He contrasted this with contemporary lifestyles, noting, "Unfortunately, we try to live like labourers like our grandparents. But we are desk jockeys." For those with inactive jobs, he recommended a diet focused more on vegetables and moderate protein, rather than heavy carbohydrates like rice after 6 PM.
Expert Insights on Circadian Rhythm Disruptions
Consultant dietitian Kanikka Malhotra elaborated on the scientific basis for avoiding late meals. She noted that eating after sunset can significantly disrupt the body's metabolic and digestive processes by misaligning with the circadian rhythm, a critical regulator of physiological functions. "Consuming food late in the evening interferes with this natural rhythm, leading to slower digestion, increased gastric acid secretion, and impaired glucose metabolism," Malhotra stated. This disruption is linked to elevated postprandial blood glucose levels and reduced insulin sensitivity, increasing the risk of metabolic disorders such as obesity, type 2 diabetes, and cardiovascular disease.
Health Risks and Benefits of Early Eating
Malhotra further explained that late eating can extend digestion during sleep, promoting acid reflux and discomfort, which compromises sleep quality. On the other hand, an early meal timing supports lipolysis and fat oxidation, facilitating better weight management and improved energy utilisation. "An early dinner, ideally completed 3-4 hours before bedtime, optimises hormonal balance, supports circadian alignment, and enhances nutrient absorption," she said. This strategic eating window helps minimise late-night insulin spikes and reduces the risk of fat accumulation, promoting long-term metabolic health.
Practical Recommendations for Modern Lifestyles
- Avoid carbohydrates like rice after 6 PM, especially for those with sedentary jobs.
- Focus on a diet rich in vegetables and include a moderate amount of protein.
- Complete dinner 3-4 hours before bedtime to align with circadian rhythms.
- Consult a health practitioner before making significant dietary changes.
Ultimately, aligning meal timing with biological rhythms is crucial for wellness, as emphasized by both experts. This advice is particularly relevant in today's world where many lead desk-bound lives, highlighting the need to adapt eating habits for better health outcomes.
