For years, people have believed that eating after a certain time in the evening leads to extra fat gains. This idea has been around longer than most diet fads, but what does the research actually say? The truth is, the direct research on this question comes out almost completely equivocal. Some studies show connections between evening eating and weight gain, most do not show any correlation, and some even show the opposite effect, that eating less in the evening causes more fat gain.

But before you start indulging in midnight snacks, it's important to understand that caloric intake is the biggest determinant of weight change. This probably explains the variety of contradictory results collected when only meal timing is considered. Once calories are equated, eating most of your food at night versus in the morning seems to make little or no difference. This reinforces how much more important calorie totals are compared to nutrient timing.

However, differences can be measured in long-term body composition changes for meals spread throughout the day versus condensed into short periods before or after long fasts, with the former leading to better results. So while meal timing may not directly impact weight gain, it's still important to consider spreading meals throughout the day for optimal body composition.

In conclusion, the idea that eating after a certain time in the evening causes extra fat gains is a myth. Caloric intake is the biggest determinant of weight change, and once calories are equated, meal timing seems to make little to no difference. However, spreading meals throughout the day can lead to better long-term body composition changes. Remember, it's not just about when you eat, but also what and how much you eat.