Time For A Last Meal! Or Is It?

I’ve tried two forms of ‘late night eating protocol’ in my life.  They can be split into two easy segments or practices.

1) Is eating whatever I like – whatever the time of evening…..

2) Is Deciding not to eat anything after 7.30-8pm…

I used to think that one was absolutely right and the other was totally wrong.   The right one I assumed at one time in my life was to stop after 7.30 and not touch a thing.  I used to stick to this after my heavy traveling years once I ‘settled down’.  But then it all changed…

 

You probably hear people tell you that you have to stop eating after 8pm.  And hear a lot that to eat later than this time is to add pounds direct to your frame – or fat direct to your ‘stubborn areas’.

It makes sense I suppose when you consider the fact that 95% of us don’t do anything close to ‘energetic’ after this time – well almost nothing!

Seriously, a majority of people don’t work out late in the evening – even though the rise in 24hour health clubs has exploded and the opportunity to train into the small hours is right there for all of us.  Hey, and even if people do train late, in an ideal world the majority who want to lose fat will stick to a lighter protein or meal replacement option instead of say a large plate of pasta at 11pm.

But in looking at both growing research, my own ideas and theories and the habits of many top pro fitness trainer friends I have, I’ve decided to sum it up and sit somewhere in the middle – to give us all options and less guilt or panic over late night feeding – and therefore not stick to one theory or the other anymore.

So for a good while now I’ve told my clients and a lot of you too, my ‘diet solution’ of a ‘slide diet for fat loss’ – meaning I tend to consume and recommend people consume there most heavy carbs, and bigger meals at breakfast, then taper off during the day.  This to me is a good way to structure your diet as of course you are moving during the day which in turn allows you to burn those calories.  As we get to 2-3pm I tend to NORMALLY stop complex carb intake, like potatoes, pastas and such foods – instead replacing them with fibrous vegetables and fruits.

This way I don’t feel bloated in the evening.

However, here I’ll add that I do in fact eat after 8pm as well! – What? You ask….

No worries, I’ll explain: – it’s light snack type meals – nuts, oranges, seeds etc. (even snacks of raw vegetables up to 10pm)  but my portions are small handfuls.

NOW – there are also occasions when I do train late in the day.  On these occasions I actually change my ‘mantra’ – I allow myself to consume some pastas later in the evening (BUT it has to be whole grain or high fiber pastas – not general pasta)  Also my portions are smaller.

Now in saying this I’m saying that its ok to have an evening meal later at night but the secret is the type of meal and the frequency.   I personally don’t do this every night, I switch out, simply because I enjoy the feeling of having less of a bloated stomach in the evenings.  (I like to consume a lot more water to diminish my ‘cravings’ and maybe a handful of nuts on typical days.)  I just don’t want you to worry if sometimes you do go carb heavy in the PM!

Again – don’t think this is a case of approving people to go out each evening, eat at any restaurant then wonder why all the workouts in the world don’t make them drop the weight or tone up; will power will always be a major component in many peoples lives, especially when it comes to fitness and the way to eat if this is a major goal in your life.   You see people are beginning to understand that the primary component to fat loss and weight control is 70% diet and 30% workouts/rest and recuperation.

Essentially its great to have a solid workout protocol – but at the same time people need to know that a solid part of that workout is equally strict diet control / or sensible eating.  Of course I recommend cheat days (a day once per week to eat anything you like! – I mean almost anything!) – but the whole point of dedicating to a fit lifestyle to get your new fit body and low body fat is to understand the commitment is both in the gym AND in the kitchen.

The points I’m making above are to say, “hey – its ok to eat some nights after a workout with high quality carbs and sensible portions control, don’t kick yourself.  But try to treat your body like a fine-tuned machine.  You wouldn’t over fill a ferrari with gas, you want it to run consistently and its the same with your body.  You can have the cheat days, the evening carb sessions – but make 85% of your eating structure one that allows carbs to taper off during the day, eat more fruit and vegetables later into the day.  Eat smaller meals and in a lot of cases maybe even 5-6 throughout the day (not 5-6 BIG meals) – also drink copious amounts of water as it will make you feel fuller and add a good protein supplement source if you like once a day in the form of a smoothie with protein powder and fruits etc.

So no big deal – if you do have a few nights of more carbs than typical – no problem – just stay in control, eat good carbs and whole grain /whole wheat sources and steer well clear of refined, fried or other ‘heart attack’ foods…

In a ‘nutshell’ eat whole foods whose ingredients you can both spell and pronounce – add more water, fruit and vegetables  – add a cheat day to let your hair down – workout hard with correct training principles…..And enjoy life!

If you’ve committed to this type of lifestyle these tips above will not send a bolt of fear through you but in fact have most people asking ‘Why more don’t do it if its so easy…’

I know, sometimes people think self control in the world of healthy diets is akin to torture.  Truth is its an easy part of your dedication to change your body.  For good.

Trust me, a few weeks in you’ll wonder why you didn’t do it sooner!  (If in fact you are not already:)

Cheers all:)

Tris