The busy day is here: What happens to your body if you eat after 3:00 PM?

Like a breath of fresh air, this is how most people look forward to the start of the summer workweek (those who have it, that is). A study by InfoJobs revealed that although 36% of Spanish workers prefer the workweek , the reality is that only 2 out of 10 actually have it.

Now, is the desire of that 36% of the working population duly justified? Is it worth waking up so early to start at 8 a.m., leave at 3 p.m., and eat an hour later? Beyond the time gained to enjoy whatever one pleases—a clearly positive thing—this disruption of schedules also significantly alters our eating schedules, which contributes to the development of certain health problems in the medium and long term.

There are studies that link eating late with a higher risk of developing type 2 diabetes.

The “nutritional” cons

Delaying the main meal triggers numerous effects on the body, some more significant than others. For example, eating regularly after 3:00 p.m. can have some impacts, especially if it's the main meal of the day. For example, "in the short term, it can cause drowsiness, slow digestion, or decreased cognitive performance in the afternoon," says Rosa Albadalejo, Vice Dean of Biomedical Sciences at the Faculty of Health Sciences at the International University of Valencia (VIU).

Furthermore, maintaining this schedule, in the medium term, "has been linked to a higher risk of insulin resistance and weight gain, even without consuming more calories," warns the expert. She adds: "In the long term, there are studies that link this pattern with a higher risk of developing type 2 diabetes, cardiovascular disease, and obesity, due to the disruption of circadian rhythms and metabolism."

Therefore, the long-awaited intensive workday seems to reveal some "shadows" that we are often unaware of, or that are not as important to its proponents as its attractive advantages.

Later, more weight

Regarding the cause-effect relationship between eating after 3 p.m. and weight gain, according to the professor, "there is clear evidence suggesting that eating late is linked to a higher risk of weight gain, even if the calorie intake is the same." This is because when we do so, "the secretion of hormones such as insulin, melatonin, and leptin , which are involved in metabolism and appetite control, is altered," she clarifies.

Furthermore, "people who eat late tend to have poorer sleep quality , which also influences body weight. Finally, it has been observed that those who eat late tend to consume more ultra-processed foods," the expert points out.

Now that we know the potential consequences of sitting down to dinner later than advisable, the question is what we can do to minimize them. Is it better to eat other types of food ? Should we adjust the timing of our other meals?

If the 4:00 p.m. meal is complete, a snack may not be necessary, especially if you have an early dinner.

Regarding the first question, Albadalejo believes it would be advisable to "opt for light, balanced meals rich in fiber (vegetables, legumes), protein (chicken, fish, tofu), and healthy fats (avocado, olive oil, nuts)." He also recommends "avoiding refined carbohydrates and added sugars, which can cause glucose spikes and increased drowsiness, as well as including foods with a low glycemic index, which help maintain stable energy and prevent excessive hunger afterward. It is also highly advisable to avoid sugary or energy drinks."

Is the snack disappearing?

On the other hand, eating late may mean lunch and afternoon snacks overlap, so should we forgo the afternoon snack? “It depends,” the professor replies. “If the 4 p.m. meal is a complete one, a snack may not be necessary, especially if dinner is early. However, if there's a long period between lunch and dinner, a small, healthy snack may be appropriate.” “Ideally,” the expert continues, “the snack shouldn't be an unnecessary calorie addition, but rather a useful addition, such as, for example, natural yogurt with nuts, a piece of fruit, hummus with vegetable sticks.”

Another adjustment that could minimize the effects of a late main meal could be “ not delaying breakfast too much , eating a small lunch so you don't arrive at lunch too hungry, and keeping dinner as early and light as possible.”

The importance of the schedule

All of the above relates to what is known as chrononutrition (a discipline that studies how the timing of our meals affects our health). "Ideally, main meals should align with our circadian rhythms; for example, this would be the ideal schedule:

• Breakfast: Between 7:00 and 9:00 a.m. Breaking the nighttime fast early helps boost metabolism and improve insulin sensitivity.
• Lunch: Between 12:00 and 14:00. This is the ideal time for a hearty meal, as our bodies are better prepared to metabolize nutrients.
• Dinner: Before 8:00 PM. Eating dinner early allows digestion to occur before bedtime, which is associated with better weight control and a lower risk of metabolic diseases.

“Several studies have shown that eating earlier in the day, rather than later, improves blood sugar regulation , appetite control, and sleep quality,” the expert concludes.