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Do you avoid eating carbs at or after dinner [3] because you heard it'll make you gain weight? These comparison photos posted by online personal trainer Graeme Tomlinson (@thefitnesschef_ [4] on Instagram) will set the record straight.
It boils down to how much you eat, because remember that a moderate calorie deficit [5] is what's necessary for weight loss. Registered dietitian Samantha Bartholomew of Fresh Communications [6] shared with POPSUGAR that "it's important to think about overall quality and composition of the diet as opposed to timing of macronutrients [7]." As long as you eat the right number of calories a day, including the appropriate amount of carbs, fats, and protein to support your goals, it doesn't matter what time you eat them. This is amazing news for the carb-lovers out there!
Registered dietitians Stephanie Clarke and Willow Jarosh of C&J Nutrition [8] agree and told POPSUGAR, "There's no reason to completely avoid carbohydrates at night." This is especially true for healthy, high-fibre sources of carbohydrates [9] like whole grains and starchy veggies, such as Winter squash and potatoes. They provide important nutrients and fibre, which can help you feel more satisfied and contribute to weight loss — yes, even when you eat them at night. You just want to avoid the processed, refined carbs [10].
Eating healthy carbs at night may even offer a few benefits [11]. It can increase serotonin levels, which helps you have a restful night of sleep. Eating late-night carbs also reduces cortisol levels, which can make you feel less stressed and more relaxed. In a 2011 study, the group that ate carbs at dinner had greater weight loss [12] and body fat reductions compared to those who spread out their carbs. Bring on the carbs!
Including healthy complex carbs at or after dinner, Graeme added, "may prevent midday hunger [14]," which can help you eat less at dinner and consume fewer daily calories. Carbs can also offer fuel for early morning workouts (we're looking at you, 6 a.m. run!).
This isn't to say that you absolutely must eat carbs at night [15]. Experiment with a couple weeks of eating carbs at night and a couple weeks without, and see what works for you and your goals. As long as you're hitting your calories and macros, you're on the right path.