Don't eat after 7pm

Definition

Don’t eat after 7pm at night

Benefits

Weight loss [1], [2], [3], [4]

Better sleep [5], [6]

More energy and focus [1]

Why it works

• Can decrease caloric intake [1], [2], [4]
• Decreases the risk of over-eating at night.[1], [2], [4]
• Decrease mindless snacking [1], [2]
• Intermittent fasting has a wide range of potential mechanisms for health including:
  • causing an immune response that repairs cells, and causes positive metabolic changes such as reduced blood pressure and blood glucose [1], [3], [4]
  • modifying gut microbiome [1]
  • affect signaling pathways to enhance mitochondrial health, DNA repair, and metabolic health [3], [4]

Supporting Studies and Articles

1. https://www.livestrong.com/article/482737-why-not-to-eat-after-7-p-m/
2. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/restricting-nighttime-eating-reduces-daily-energy-intake-in-healthy-young-men-a-shortterm-crossover-study/3627087601F148E8D16163468FCB3F05#
3. https://www.ncbi.nlm.nih.gov/pubmed/15646240
4. https://mindhacks.com/2010/08/17/dark-restaurant-alters-appetite-and-eating/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4078443/
6. https://jcsm.aasm.org/doi/10.5664/jcsm.1476

Suggested Time of Day

Eating happens between a window of 6am (or whenever you wake up) through until 7pm. No food or calorific drinks are consumed after 7pm.