Eating in the evening, even right before sleep, does not cause weight gain and can even improve metabolism and muscle mass gain if done correctly.

noli's read

The idea that eating in the evening automatically causes weight gain is a myth widely contradicted by research: it is the total daily caloric intake that primarily determines weight variation, not the time of ingestion. Studies, notably randomized controlled trials (RCTs) conducted by Dr. Michael Ormsbee, suggest that consuming protein (approximately 30g) before bed can stimulate nocturnal muscle protein synthesis without harming metabolic health in active individuals. It is important to note that if late-night snacking consists of ultra-processed foods high in sugar and fat, it can disrupt sleep quality and lead to indirect weight gain through caloric excess. The 'metabolism improvement' aspect must be nuanced: digestion consumes energy (thermic effect of food), but this does not constitute a miracle weight-loss method. In summary, timing is less crucial than nutritional quality and overall energy balance. Evidence supports metabolic safety, but the effect on body composition depends primarily on the nature of the nutrients chosen.

the sources

1. 1Yoshitake R, Park I, Ogata H, Omi N. 2023