Late night snacking?

(Morgan Rose) #1

Wasn’t sure what category, move or edit if necessary :blush:

So iv posted before about not having the burst of energy and it may be several factors…sleep schedule, not fat adapted just yet, etc. Etc.

But iv hit a plateau, however I’m not comfortable just yet with fasting…
Now I’m not a diabetic at all I chose this WOE because of weight-loss at first, however just seems it’s the better option anyhow…
My question is, can late night snacking be hurting me? Even if it’s still “keto-friendly”?

The reason I brought up about my schedule is bc I typically am sleeping late In the day. Wake up, eat, work at about 4p- 10/12p…go to gym, come home and eat…then go to bed anywhere from 2a-4a. So it’s not really “late night snacking” but the time frame I’m actually eating…

I kno seems silly but in previous groups iv been in people have said it doesn’t… but I figured I’d ask here bc well…people seem to know their stuff :heart_eyes::kissing_heart: TIA for any feedback

(Morgan Rose) #2

I do eat enough, I track my food. I hit my macros some times I do have a calorie deficit… I suppose more specifically eating right before bed is the question…

I know in other diets or lifestyles that’s one thing ppl say to try and change…“stop eating after X pm”

#3

Quick couple of questions for you @Morgan_Rose - are you keeping track of your macros and how long has your stall lasted?

(Morgan Rose) #4

@KetoKate Yes I do keep track. My stall has been I want to say…2 weeks? I’m just under 50 days strict… been doing it since Nov( in beginning wasn’t as strict) but I have been since I started tracking which I’m at 46 days

(Morgan Rose) #5

But I have always had this schedule… my fiance and I like to go to gym at night after work and we typically go after 11pm… and I eat post gym

#6

Apologies, looks like I posted my questions as you posted your clarification.

I wouldn’t be too concerned by your stall until it extends past about 4 weeks, however I understand the anxiety a stall can cause, especially when you’ve been doing consistently well. Have you considered giving intermittent fasting a try? Such as limiting your food consumption to a 6 or 8 hour window to break your stall?

#7

It doesn’t seem like your eating patterns are harming you. As you mention, you work late in the day and get to bed around 2 to 4 am. So, naturally, this would shift your meal times.

Also, I don’t think 2 weeks is much of a stall. Sometimes our bodies need time to rebuild and readjust. For example, a few months ago, I did a 33 day fast. I ate nothing but water, coffee and tea…and without anything in it. On most days, I lost weight. But, surprisingly, there were also a few days in a row where I didn’t lose any weight. How bizarre…not losing weight and not eating anything! But, I also noticed that my skin was tightening, my muscles were getting better definition, etc. So, even though my weight didn’t change, other important changes were happening in my body in order to facilitate more weight loss.

As the saying goes, “keep calm and keto on”. Let your body do it’s magic during these stall periods. Stick to your macros to stay in ketosis, and you will see, that changes will continue to happen in your body, whether in weight loss, or skin tightening, or better muscle definition, or smaller waist line, or clearer skin, etc…

(Jacquie) #8

I think in the context of your work schedule, it’s not really late night snacking.:wink: You’re probably aware of the health risks of night working but if you choose to do it, keto is the way to go.

(Arlene) #9

Fiorella, 33 days is a long fast. Seems rather impossible to me. How did you get back to eating regular amounts after that? Did you have to start eating very slow? Most important, did the weight stay off?

#10

After a long fast like 33 days, you need to be easy on eating the first couple of days. There is a thing called “re feeding syndrome”. So, for example, you don’t stop your fast and go eat a 6-course thanksgiving dinner. Your organs are in somewhat dormant mode, and the intestines are empty.

The strategy I use (and was counselled by Dr Fung, back when he was not famous, I’d email him and he would respond, he’s too busy for that now) is eat a very small something (broth with a few bits of beef, tiny meatball, etc), wait for about an hour, if everything is ok, then have a normal meal. This works very well.

I’ve had luck keeping weight off. A few pounds come back, less than 5 lbs typically. I did another fast last month of 7 days, and lost 12.8 lbs. Immediately after the 7 day fast, I started a month-long ZC test. So far I’m 16 days in and gained 2.2 lbs. And it has bounced around from 0.4 lbs to 4.6 lbs gain, but remaining steady without an increasing trendline.

I think some of the regain is not only water, glycogen and so on, but also some rebuilding of tissue (after autophagy) as well as filling your intestines with food. So a couple of pounds back should not be cause for concern really.

Hope this helps.

(Arlene) #11

Thank you Fiorella. It helps greatly. I don’t know if I will ever be willing to do an extended fast, but who knows what might happen down the road. Right now I am sticking with zero carb for as long as it keeps the pounds and inches coming off. I don’t like feeling deprived, and I don’t wan’t to dredge up the food cravings, poor me demon ever again. Let that sleeping beast lie.

(Retta Stephenson) #12

@Morgan_Rose,
I was JUST wondering about timing of meals, myself. All my life I’ve tended to have a work schedule like you. For several reasons, I’ve had to change it up now, yet still seem to eat later than some suggest.

I’m reading Dr Fung’s book again, The Complete Guide to Fasting, which is terrific and chock full of info. Chapter 12 is on Intermittent Fasting, where he describes all the variations, including OMAD. He mentions the results from some studies that seems to show those that eat a larger meal in the evening have a higher insulin response, than if that same food were eaten earlier in the day. As in 25 to 50 percent greater insulin response in the evening!

He talks about circadian rhythms, hormones such as cortisol, growth hormone, parathyroid hormone, ghrelin, and hunger patterns.

He says due to these rhythms and hormones, we are naturally not as hungry in the morning, but ARE more hungry at night, but also have that higher insulin response.

His conclusion: it’s not good to force yourself to eat when not hungry, as in the morning. Yet it’s also not a good strategy to eat at night and provoke insulin spikes. So, the optimal strategy seems to be eating the largest meal (in my case OMAD) midday, sometimes between noon and 3pm. Not sure what timing would work out for you.

I thought I remembered a 2KetoDudes podcast where one of them talked about switching up meal timing, and finding it helpful.

Bottomline, if it’s working for YOU, then perhaps that’s what is most important.

(Guardian of the bacon) #13

@Morgan_Rose & @rettakat

I don’t think meal timing is as important as length of feeding window. I think best results can be had when keeping as narrow of a feeding window as possible on a routine basis.

Keep that insulin as low as possible.

(Retta Stephenson) #14

@jfricke, good point. Most days I do OMAD, with 20:4. Would that be considered a short window, or you saying even shorter?

(Guardian of the bacon) #15

i think anything under 6 is a pretty good window.

If you find yourself in a stall (everybody has a different definition on how long it takes to be classified a stall, I think a month or longer) then look at shaking things up, Maybe try an extended fast of a few days.

I think it’s always good to change things up. The foods we eat, when we eat them, and how often we eat them, and our activity routines. Keep the ole body guessing.