Should I Eat Carbs At Night?

Avoiding carbs at night has been a longstanding staple in diet culture. Many believe eating carbohydrates in the evening is a surefire way to derail fat-loss goals and wake up with unwanted weight gain. However, this notion is more myth than reality.

The “No Carbs at Night” Myth

The concept of avoiding carbs at night is often rooted in reducing overall calorie intake. By skipping carbs in your evening meal, you naturally lower your daily calorie consumption, creating a calorie deficit for fat loss. Since carbohydrates contain four calories per gram, cutting them out of one meal can save you hundreds of calories over time.

This approach works for some as a simple calorie-control strategy, but it’s not a requirement for fat loss. The idea that carbs eaten in the evening are inherently stored as fat is a misunderstanding of how the body processes energy.

Do Carbs at Night Lead to Fat Gain?

In a word, NO! Eating carbs at night doesn’t magically lead to fat gain. Your body doesn’t have a “carb curfew” that causes late-day carbohydrates to be stored as fat more readily than those eaten at breakfast or lunch. What matters most is your overall calorie balance, how many calories you consume versus how many you burn throughout the day.

Whether you eat carbs in the morning, afternoon, or evening, you’ll lose fat if you’re in a calorie deficit. Similarly, if you’re in a calorie surplus, you’ll gain fat, regardless of when you eat your carbs.

The Benefits of Carbs at Night

Now that we’ve dispelled the myth let’s talk about the potential benefits of including carbs in your evening meal. Far from being something to fear, carbs at night can enhance your health, sleep, and overall fat-loss journey.

Improved Fat Loss and Satiety

A recent study found that consuming most of your daily carbs at night, within a calorie-controlled diet, resulted in greater fat loss and improved satiety (fullness). This approach may help you stick to your diet by reducing evening hunger pangs and making it easier to avoid late-night snacking.

Enhanced Sleep Quality

Carbohydrates promote the production of serotonin, a neurotransmitter often called the “feel-good hormone.” Serotonin is associated with mood regulation and is a precursor to melatonin, the hormone responsible for regulating sleep. Eating carbs at night may improve your serotonin and melatonin levels, leading to better sleep quality.

Good sleep is a cornerstone of overall health and fat loss. It supports recovery, regulates hunger hormones, and improves your body’s ability to process and utilise nutrients. Including carbs in your evening meal could be a simple way to optimise your sleep and, by extension, your results.

Energy for the Next Day

For those who exercise early in the morning, eating carbs at night can help replenish glycogen stores in your muscles, providing the energy you need for a productive workout. This is particularly important if you perform high-intensity or resistance training, where glycogen is the primary fuel source.

How to Include Carbs at Night

If you’re ready to embrace carbs at night, the key is to choose high-quality, nutrient-dense options that align with your goals. Some great choices include:

Sweet potatoes
Brown rice
Quinoa
Oats
Legumes such as lentils and chickpeas
Whole-grain bread or pasta
Fruits like bananas or berries

These foods are rich in fibre, vitamins, and minerals, making them far superior to processed, refined carbohydrate options like sugary snacks or white bread. Pairing your evening carbs with protein and healthy fats can stabilise your blood sugar levels and enhance satiety.

Should You Avoid Carbs at Night?

Ultimately, the choice is yours. If avoiding carbs at night works for you and fits your lifestyle, there’s no harm in continuing that approach. However, if you enjoy carbs with your evening meal or find they improve your sleep and satisfaction, there’s no reason to cut them out.

The best diet is one that you can stick to long-term. Restrictive rules like “no carbs after 6pm” often do more harm than good by making eating feel like a chore. A balanced, flexible approach is far more sustainable and effective.

Carbs at Night Are Not the Enemy

At Foundry, we believe in dispelling myths and promoting evidence-based nutrition advice. Carbs at night won’t derail your progress—in fact, they might help you feel fuller, sleep better, and perform at your best.

So, should you eat carbs at night? Absolutely—if it fits your lifestyle and makes you feel good. As with all aspects of nutrition, balance and consistency are key. Here’s to enjoying your evening meals without fear and waking up ready to conquer your fitness goals!

For more ideas, see our recipes and nutritional e-books, or pop into one of our PT Gyms in West London to find out more about how we incorporate nutrition and healthy eating into your personal fitness goals.

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