Boost your metabolism while you sleep? Experts break down which bedtime foods might actually work

Time of India

3 days ago

Despite social media claims, experts refute the idea of eating before bed to boost metabolism or aid weight loss. Research suggests late-night eating can disrupt sleep, increase acid reflux, and hinder weight management efforts. A balanced diet, regular exercise, and sufficient sleep remain the proven strategies for a healthy metabolism, with exceptions for individuals with type 1 diabetes.
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Eating before bed doesn't boost metabolism
How eating late can harm your sleep
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With social media rife with influencers claiming certain comestibles before bed can be good, scientists continue to rebuke the opinion, maintaining that it's almost never a good idea to indulge in eateries before one goes to sleep.People on social media claim that eating foods like protein before bed can "boost your metabolism" and help with fast weight loss. The idea sounds like old diet myths from magazines, just with a new twist, as per the reports.Registered Dietitian Jamie Nadeau says we don't have strong proof that these foods actually boost metabolism in your sleep. Some small research studies do say that having protein before bed might help with metabolism and muscle recovery from workouts, according to the report by USA Today.But most experts say there's more research showing that eating right before bed is not good for your health. Other foods like hot peppers, caffeine, fruits, vegetables, whole grains, and legumes can temporarily raise metabolism, according to the reports.But Nadeau clearly says none of these foods are known to raise metabolism while you're sleeping. Instead, she says what really helps metabolism is building muscle, being active, sleeping well, and eating a healthy, balanced diet . So eating before bed doesn't just fail to boost metabolism—it can actually make it harder to lose weight, as stated by a USA Today report.She says eating near bedtime can increase your chances of getting GERD acid reflux. GERD happens when the valve called the esophageal sphincter that normally keeps food and acid in your stomach relaxes. If you lie down too soon after eating, gravity can't help keep food in your stomach, so acid comes back up, as stated by reports.This acid coming back up can cause heartburn and disturb your sleep. People who wear smartwatches or smart rings might see lower sleep scores if they eat late. A study from the U.S. Census Bureau data 2003–2018 found that people who eat 30–60 minutes before bed wake up more during the night, as per the report by USA Today.The more they ate close to bedtime, the more disturbed their sleep was. To sleep better and avoid stomach problems, the Cleveland Clinic says you should stop eating 2–3 hours before going to bed. But there people with type 1 diabetes can eat before bed.Sometimes, people with type 1 diabetes need a snack before bed to stop their blood sugar from getting too low during the night. But if this happens a lot, they should talk to their doctor to change their treatment. So, if you were hoping for some magic food that melts fat while you sleep—sorry, it doesn't exist, according to the report USA Today.Experts say you should focus on things that are proven to work, like eating a balanced diet and staying active. 'There are no quick fixes,' Nadeau says. The best advice is still to eat fruits, veggies, whole grains, healthy fats, and lean proteins, and move your body, as per reports.No, experts say you can't boost metabolism while you sleep by eating certain foods. Long-term healthy habits work better.Some small studies say protein might help with recovery, but there's no strong proof it boosts metabolism during sleep.