Brenda Khan
The after 6pm diet, also known as intermittent fasting or time-restricted eating, is a diet strategy where you eat within an 8-hour window and fast for the remaining 16 hours of the day. This diet has gained traction due to its convenience and perceived health benefits. However, the effectiveness of this diet has been widely debated, with some people reporting positive results, while others find it challenging to implement. This diet may not be suitable for those who work late or have evening commitments, and it is essential to consult a doctor before starting, especially if you have health conditions that require regular meals.
| Characteristics | Values |
|---|---|
| Effectiveness | Some people report positive results, but it may not be for everyone. |
| Mechanism | Limiting late-night eating may result in eating healthier and reducing overall calorie intake. |
| Challenges | May be challenging for those who work late, have evening commitments, or prefer to eat every few hours. Not suitable for those who need to eat at regular intervals for health reasons. |
| Considerations | May cause discomfort and disrupt sleep if you go to bed on a full stomach. |
| Expert Opinion | Dietitian Anna Rossinoff suggests focusing on fueling well throughout the day and not worrying about eating after 6 pm. |
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Intermittent fasting
The 16:8 intermittent fasting plan is a form of time-restricted fasting that may help with weight loss. It involves consuming foods during an 8-hour window and avoiding food, or fasting, for the remaining 16 hours each day. For example, if you typically eat dinner around 6 pm, you would stop eating right after dinner (probably 6:30 pm or 7 pm). After that, you would only drink water and continue to fast until 16 hours later, which would be around 11 am the next day.
Research on intermittent fasting, including 16:8 fasting, indicates that it may provide several benefits. Firstly, eating during a set period can help people reduce their overall calorie intake. Secondly, it may help boost metabolism as you are lowering insulin, the hormone that makes you hungry and contributes to fat storage. Other benefits include increased energy, improved mental clarity, and the prevention of type 2 diabetes and other obesity-associated conditions.
It is important to note that intermittent fasting may be challenging at first, and it is not recommended for everyone. Potential side effects include dizziness, dehydration, feeling unwell, and experiencing headaches, lethargy, crankiness, and constipation. Additionally, it is important to focus on eating nutritious foods and limiting or avoiding junk foods during the eating window.
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Weight loss
The idea that eating after 6 p.m. leads to weight gain is a myth. Excess calories, no matter the time of day, will lead to weight gain. However, eating at night is linked to weight gain, and limiting late-night eating has been shown to result in weight loss. This is likely because late-night snacks tend to be high-calorie foods. Therefore, eliminating late-night eating often results in eating healthier and consuming fewer calories.
Some people refer to this as intermittent fasting or time-restricted eating, where you restrict your eating to an 8-hour window, usually between 10 a.m. and 6 p.m. While this may be an effective strategy for some, it may not be suitable for those who work late, have evening commitments, or need to eat at regular intervals for health reasons.
If you tend to snack mindlessly in the evening, setting a limit on how late you eat can help reduce your overall energy intake. However, it is important to ensure that you are adequately fuelled throughout the day, so you are not overly hungry at night.
Ultimately, the most important factor for weight loss is what you eat. Eating healthy, whole foods and creating a calorie deficit is more critical for weight loss than the time of day you eat.
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Health benefits
While there is no magic about the 6 pm mark, eating at night is linked to weight gain. Limiting late-night eating has been shown to result in weight loss, as people tend to consume high-calorie foods at night. This is supported by a 2022 study, which found that eating later in the day increased participants' hunger, decreased the amount of calories they burned, and led to greater fat storage.
However, it is important to note that the timing of eating can be subjective, as it depends on when an individual's day starts and ends. For instance, someone who works a night shift might have their dinner at what is typically considered "night-time" for a person working a day shift.
The health benefits of not eating after 6 pm are primarily related to weight loss and improved digestion. By not eating after 6 pm, individuals may be able to reduce their overall calorie intake and improve their digestion, as late-night eating can cause discomfort and disrupt sleep.
Additionally, not eating after 6 pm can help individuals make healthier food choices. As dietitian Bess Berger explains, the distinction with snacking at night is whether those snacks are healthy or not. Instead of choosing unhealthy options like leftover pizza, ice cream, or chips, individuals can opt for fruit, vegetables, lean protein, or nuts, which provide great energy and nutrients.
Furthermore, not eating after 6 pm can help break the cycle of mindless eating, which is often associated with overeating and weight gain. By setting a limit on how late one eats, individuals can make more conscious food choices and improve their overall health.
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Metabolism
The speed at which people's bodies metabolise food depends on various factors, including their age, sex, body size and composition, hormone function, and diet and activity level. A person's metabolic rate is the number of calories their body uses to carry out all these processes, and this varies from person to person.
Some people believe that eating after 6 p.m. causes weight gain because the body isn't as active at night and so cannot metabolise food in the same way. However, this is a myth. The body metabolises food in the same way throughout the day, and food eaten after 6 p.m. does not automatically turn into stored fat. Eating after 6 p.m. may, however, cause discomfort and a less restful sleep.
Intermittent fasting, or time-restricted eating, is a dieting strategy that involves eating only during an eight-hour window during the day, usually between 10 a.m. and 6 p.m. This type of diet has been shown to be effective for weight loss, as it results in people consuming fewer calories overall. However, it may not be suitable for everyone, especially those who work late or have evening family commitments, those who prefer to eat smaller meals throughout the day, and those who need to eat at regular intervals for health reasons.
Ultimately, the most important factor for weight loss is what a person eats. It is recommended to focus on fuelling the body well throughout the day with healthy, whole foods, rather than restricting food after a certain time.
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Calorie deficit
A calorie deficit occurs when you burn more calories than you consume. This forces your body to burn through the stores of fat that you have built up, leading to weight loss. For most people, a calorie deficit of 300–500 calories per day is sufficient to lose about 1 pound per week. This number is different for everyone and depends on factors such as age, sex, height, weight, and exercise habits.
To calculate your calorie deficit, you first need to calculate your maintenance calories or the number of calories your body needs to support energy expenditure. This can be done in a few different ways, such as using a Body Mass Index (BMI) calculator or measuring your waist circumference. Once you know your maintenance calories, you can subtract the number of calories you want to cut to reach your desired calorie deficit.
There are two main ways to create a calorie deficit: eating fewer calories or increasing physical activity. Some tips to lower your caloric intake include replacing sugar-sweetened beverages with water and limiting highly processed foods. If you want to increase physical activity, it is recommended that adults do 150–300 minutes of moderate-intensity exercise or 75–150 minutes of vigorous-intensity exercise weekly.
It is important to note that creating too large of a calorie deficit can be unhealthy and lead to side effects such as feeling hungry or "hangry" (angry because you're hungry). It may also be harder for your body to adjust to and maintain a large calorie deficit. Additionally, not everyone needs to be in a calorie deficit. If you are unsure if a calorie deficit is right for you, it is best to consult with a doctor or registered dietitian.
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Frequently asked questions
The after 6pm diet is a strategy that involves not eating after 6pm, also known as intermittent fasting or time-restricted eating. This diet is based on the idea that restricting your eating to an 8-hour window during the day will help you lose weight.
The effectiveness of the after 6pm diet may vary from person to person. Some people have reported positive results, while others have found it challenging to stick to. The most important factor for weight loss is what you eat, rather than when you eat it. However, the after 6pm diet can help reduce late-night snacking and lower your overall calorie intake.
The after 6pm diet can help reduce mindless snacking in the evening, which can lead to a reduced overall energy intake. It may also help you establish a healthier sleep schedule, as eating late at night can cause discomfort and disrupt your sleep.
