Definition
Don’t eat after 7pm at night
How to Do It
Plan your meals so you are not eating, or not consuming drinks with calories, after 7pm in the evening.
Time Commitment
7pm until you wake up the next day
Why it works
Suggested Frequency
Daily
Supporting Studies and Articles
- https://www.livestrong.com/article/482737-why-not-to-eat-after-7-p-m/
- 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#
- https://www.ncbi.nlm.nih.gov/pubmed/15646240
- https://mindhacks.com/2010/08/17/dark-restaurant-alters-appetite-and-eating/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4078443/
- https://jcsm.aasm.org/doi/10.5664/jcsm.1476
Side Effects
Fasting, or restricting eating times needs to be planned well to avoid:
- Hunger
- Protein deficiency
- Reduced gut microbiome diversity
Gurus/Celebrities/Doing it
Justin Theroux
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.
Notes
- This should not be attempted if there is a history of eating disorders.
- May not be appropriate for those working shift-hours.
- Planning is important
