Nutritionists warn against late-night snacking for weight gain risk

Nearly one‑third of adults admit to snacking after dinner, and the habit spikes among 18‑ to 24‑year‑olds, where four in five cannot resist a late‑night bite, according to recent research. Dietitian Dr Kristine Beaulieu warns that eating within two hours of bedtime raises the odds of weight gain and obesity, even if the earlier meal left you feeling full.

Scientists say the cravings are not just a matter of willpower. Professor James Betts of the University of Bath explains that the hunger hormone ghrelin tends to rise later in the day and is only reliably suppressed after the first meal. As a result, appetite naturally peaks in the evening regardless of how much you ate earlier. Meals that are high in protein, fibre and volume can blunt the surge, while a light or low‑nutrient dinner often leads to a “crash” that triggers snacking.

Behavioural cues and the brain’s reward system add another layer. Professor Suzanne Higgs of the University of Birmingham notes that habitual settings—like turning on the TV—can cue cravings even when you are not hungry. Meanwhile, Dr Beaulieu points out that the desire for calorie‑dense foods grows stronger as the day wears on, driven by the brain’s pleasure pathways rather than an energy need. This hedonic pull can override fullness signals, prompting people to reach for sugary, fatty or salty snacks despite a substantial meal.

Experts suggest practical steps to curb the habit. Fill your evening plate with protein‑rich foods such as beans, fish or lean meat, and add plenty of fibre from vegetables or whole grains. Keep tempting treats out of sight and replace them with healthier options like fruit or nuts. Limiting refined carbs and added sugars in the hours before sleep may also improve sleep quality. By aligning meals with the body’s natural rhythms and managing environmental cues, you can reduce late‑night snacking and its impact on weight and wellbeing.