JOIN USFor Ashita Kumari, a 26-year-old creative design executive who stays up till 5 am six days a week, snacking late into the night has become part of the daily grind.
While she tries her best not to give in, a slice of cake in the refrigerator or a packet of chips always weaken her resolve. Midnight snacking is increasingly becoming a health concern among professionals and youngsters.
Ashita says she has gained weight and feels lethargic throughout the day. “I am famished by the time I start my calls with the client in the US at 10 pm IST. Though I have tried stocking up on healthier options, I do not feel motivated enough to do so regularly,” she says. Ashita has tried to correct her food habits but admits that it is quite challenging. “There is a major shift in eating habits during weekends and weekdays. Since I eat with the family during Saturdays and Sundays, the meal times are regular. But this is not the case on weekdays.” She vouches that late night snacking even messes with one’s bowel movement and leaves one feeling drained out, despite being overfed.
Even though many offices stock up on only light snacks or biscuits for those who work on the graveyard shifts, this is not very helpful. Vijeth Rao, an applications support engineer with an MNC, who is used to staying up till wee hours, ends up indulging in junk food. “Apart from this, our only other respite is coffee, which isn’t a good option either. I have
realised that this schedule makes me really tired and lazy. But even at home, I stay awake till late because one gets used to such patterns.”
Constant intake of junk food, at any given time, affects one’s health and consuming it at odd hours adds to the damage, says Vijeth. “I have caught myself sneaking up to the refrigerator at 3 am, even when at home, because the body has started getting used to these snacks,” he adds.
Many like Baisel T Thomas, a senior analyst, have realised the harms of midnight snacking and opted for healthier options.
“I make sure that I have food at the right time and do not overindulge during the night. I have dinner before 9 pm and then have an orange juice around 1 am, which keeps me awake,” he says.
For most people, the daily schedule includes a heavy breakfast, normal lunch and light dinner, but for people who work on night shifts it’s best to opt for a light breakfast, a normal lunch and heavy dinner. “Improper sleep can also affect the cycle; thus seven to eight hours of sleep leaves one fresh and does not tempt one to overeat,” says Manisha Gultia, who works late hours and has a teenage daughter who studies till late.
“I make it a point to leave a protein shake for her or a boiled veggies tossed in olive oil, so that she doesn’t look for junk food,” she says.
Midnight snacking can leave one unhealthy especially when one overindulges, says Manu Cherian, a team leader. “If one has proper meals and snacks through the night too, it can be tricky. If it is a requisite due to a schedule change, one needs to adjust their body clock accordingly,” says Manu. He sticks to having a sandwich or a fruit bowl around 12 am, keeping the nutrient and calorie needs in check.
“I learnt to strike the right balance after I realised that late-night snacking was affecting me.” Medical professionals vouch that this is an increasing concern among the younger crowd now. Apart from an increase in Type 2 Diabetes, midnight snacking can even cause a “nutrient jet lag”, which can cause one to be constantly drowsy and disoriented, vouches Dr Akshay Grover, a general physician. “There are studies which say that eating at improper times can affect the thinking process and memory,” he adds.
Since one is compromising on their sleep, an improper hormonal balance can be observed among younger people today, says Priyanka Rohatgia, chief clinical dietician with Apollo Hospitals. “The obesity hormones like ghrelin and leptin need to be regulated, which happens only at night. If one has to eat late in the night, keep away from food with high-sugar and carbohydrate content. Remember to stay hydrated and only consume unsweetened beverages, that include tender coconut water, black tea and green tea. Cakes and pastries are a strict no,” says Priyanka.
A balanced diet, consisting of 40 percent vegetables, 40 percent complex carbohydrates and 20 percent proteins, is a must. “If one is looking at snack options, it should be something like an ‘egg burji’ sandwich or a ‘masala omelette’ or a handful of nuts and oilseeds,” adds Priyanka. A toast with peanut butter or a slice of cheese, or even muesli with milk are good midnight snacking options. She adds, “Midnight snacking means loading more calories into one’s system. More proteins are needed to help repair the body. They also facilitate better hormonal regulation.”