Have you ever been hesitant at night: do you want to have some late night snacks? Many people say that eating late night snacks before bedtime is not good, and the most common reason is that they will gain weight. In fact, gaining weight has little to do with eating supper itself. The reason for gaining weight is that the amount of calories consumed exceeds the body's needs, and all the excess calories are turned into fat that sticks to the stomach, buttocks, and thighs. So, as long as the calorie intake is less than what the body needs, there will be no weight gain. But we cannot be careless, eating late night snacks may lead to some diseases, such as "night eating syndrome". These patients have no appetite in the morning and do not want to eat, but they have a strong appetite at night. After dinner, their energy intake accounts for more than 50% of the whole day, and they often wake up at night to steal snacks (more than 3 times a week for more than 3 months). Their energy intake is much higher than that of ordinary people. So, is sleeping hungry healthier? In fact, if you choose not to eat dinner, "going to bed hungry" can also be harmful to your body. Over time, malnutrition problems may arise, such as mental exhaustion, physical weakness, suppressed mood, dull complexion, and so on. For patients with digestive ulcers, skipping dinner may lead to worsening of the ulcers; And some people who work during special periods (such as those who need to work three shifts or night shifts) often cannot obtain the energy to work continuously without eating at night. Generally speaking, there are only two situations where one can go to bed hungry: one is to eat a lot before dinner. If you had more lunch than usual, or had a lot of fruits and snacks in the afternoon, and no exercise plan in the evening, then it's okay not to have dinner today. Another way is to control weight. If you have a high weight, it is necessary to control your diet appropriately and limit energy intake. You can occasionally skip one or two dinners during the early stages of weight control. There is also a popular "16+8 weight loss method" online that claims to lose 10 pounds per month. People who choose this weight loss method usually eat between 9am and 5pm and go hungry at night. If you strictly adhere to fasting, you can see weight loss effects because it helps you reduce energy intake, in other words, it makes you eat less. However, fasting is not a recommended way. If fasting for a long time to lose weight, it is easy to have side effects. Due to insufficient carbohydrate supply, it can cause strong hunger, mental distress, and in severe cases, it can affect learning, work, and even daily life. It may also lead to malnutrition, dizziness, headache, irritability, anxiety, daytime drowsiness, and insomnia. If you have poor dietary control, are overweight, have a large waist circumference, suffer from high blood lipids and fatty liver, you can adopt the method of fasting to lose weight appropriately. If Japan doesn't eat much, lacks meat, eggs, and milk, is afraid of cold and indigestion, then it's absolutely not advisable to go without food to lose weight. How to eat supper healthily? It is still necessary to regularly arrange three meals a day, and not skip dinner or go to bed hungry. But one should not overeat late night snacks either. If you want to have late night snacks, it is recommended to try to eat them 1 to 2 hours before bedtime. Eating a large amount before bedtime can easily affect sleep, so it is recommended to choose light and healthy foods. Instant noodles, biscuits, cakes, barbecues, fried chicken and other high-fat, high salt, high sugar foods are not suitable for late night snacks. In addition, late night snacks are not suitable for eating exciting and stimulating seasonings such as chili peppers and Sichuan peppercorns. It is recommended to prioritize fruits, grains, beans, and dairy products, as these foods have low fat content and are easy to digest and absorb, without adding burden to the gastrointestinal tract. (New Press) (Author: Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center)