"Doctor, I usually eat fruit around 8 PM to boost my vitamin intake and curb my hunger. I'd like to ask if this habit will cause me to gain weight?" (Lan Anh, 35 years old, Ho Chi Minh City).
Dr. Chau Thi Anh, Specialist in Nutrition at Xuyen A General Hospital in Ho Chi Minh City, answers: Fruit itself doesn't cause weight gain just because it's eaten after 8 PM. Weight gain or loss depends on the total number of calories you consume throughout the day compared to the number of calories you burn, not on the clock. However, there are a few aspects to consider to ensure that this late-night eating doesn't backfire.
Eating fruit in the evening will only make you gain weight if you exceed your daily calorie intake. ILLUSTRATION: AI
Many people believe that after 20 hours, the metabolism "shuts down" and everything you eat turns into fat. In reality, the body continues to burn calories while sleeping: internal organs, the heart, lungs, and brain still need energy to sustain life.
Compared to a bag of chips or a bowl of instant noodles, an apple or a few grapefruit segments after 8 PM are a great alternative because they are low in calories, high in fiber, and contain plenty of water.
When does eating fruit in the evening actually cause weight gain?
Eating fruit in the evening will only make you fat if:
Exceeding your daily calorie limit: If you've been eating excessively all day and that apple at 8 PM is the final straw, causing you to have excess energy, then it's time to accumulate fat.
Choosing the wrong type of fruit: Eating overly sweet and high-calorie fruits like durian, jackfruit, longan, and lychee in large quantities before bed will cause a rapid increase in blood sugar, easily leading to the storage of excess energy.
Eating with "accessories": Fruit is fine, but if you eat it with condensed milk, fresh cream, or sugar, the main culprits for weight gain are those accompanying items.
For dinner, choose fruits that are less sweet and high in fiber, such as apples, guavas, grapefruits, and dragon fruit. PHOTO: LE CAM
Other points to note
Although it doesn't cause weight gain, eating fruit close to bedtime can have some other effects, such as:
Sleep disturbances: Watery fruits (watermelon, oranges) have a diuretic effect, which can cause you to wake up to urinate in the middle of the night.
Digestive issues: Some people with sensitive stomachs may experience bloating or heartburn if they eat acidic fruits (oranges, tangerines, pineapples) right before lying down.
Tips for eating fruit in the evening
| Should |
It shouldn't be done. |
| Choose fruits that are less sweet and high in fiber (apples, guavas, grapefruits, dragon fruit). |
Eating too many ripe, very sweet fruits (durian, jackfruit, ripe mangoes). |
| Eat at least 1-2 hours before going to bed. |
After eating, go lie down immediately. |
| Eating the whole fruit allows you to take advantage of the fiber, which helps you feel full for longer. |
Juicing (removes fiber and allows for faster sugar intake). |