ваш помощник в управлении весом
Можно ли есть на ночь? А ночью? (если в бюджет попадаю)
коротко: да

решающее значение для снижения веса имеет суммарный энергетический бюджет за день 
время еды значения не имеет, и может быть любое для вас удобное,
главное, чтобы - 

  • еда на ночь не мешала крепкому сну;
  • с утра не было изжоги или других ддискомфортных ощущений

есть смысл понаблюдать, какой режим питания для вас удобен
с учетом привычного распорядка дня и сниженного питания

источники

Effects of meal frequency on weight loss and body composition: a meta-analysis 
Brad Jon Schoenfeld Alan Albert Aragon James W. Krieger Nutrition Reviews, Volume 73, Issue 2, 1 February 2015 
https://academic.oup.com/nutritionreviews/article-lookup/doi/10.1093/nutrit/nuu017 
https://www.ncbi.nlm.nih.gov/pubmed/26024494

 

Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet. 
Cameron JD1, Cyr MJ, Doucet E. 
https://www.ncbi.nlm.nih.gov/pubmed/19943985 
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/increased-meal-frequency-does-not-promote-greater-weight-loss-in-subjects-who-were-prescribed-an-8week-equienergetic-energyrestricted-diet/2CF0DB15A695D6C9F837FB24E16DA3D7

 

Effect of the pattern of food intake on human energy metabolism. 
Verboeket-van de Venne WP1, Westerterp KR, Kester AD. 
https://www.ncbi.nlm.nih.gov/pubmed/8399092

 

Increased meal frequency attenuates fat-free mass losses and some markers of health status with a portion-controlled weight loss diet. 
Alencar MK, Beam JR, McCormick JJ, White AC, Salgado RM, Kravitz LR, Mermier CM, Gibson AL, Conn CA, Kolkmeyer D, Ferraro RT, Kerksick CM. 
https://www.ncbi.nlm.nih.gov/pubmed/25862614

 

High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. 
Jakubowicz D1, Barnea M, Wainstein J, Froy O. 
http://onlinelibrary.wiley.com/doi/10.1002/oby.20460/full 
https://www.ncbi.nlm.nih.gov/pubmed/23512957

 

Beneficial effect of high energy intake at lunch rather than dinner on weight loss in healthy obese women in a weight-loss program: a randomized clinical trial.
Madjd A, Taylor MA, Delavari A, Malekzadeh R, Macdonald IA, Farshchi HR.
http://ajcn.nutrition.org/content/104/4/982.long 
https://www.ncbi.nlm.nih.gov/pubmed/27581472

 

Decreased thermic effect of food after an irregular compared with a regular meal pattern in healthy lean women. 
Farshchi HR, Taylor MA, Macdonald IA. 
https://www.ncbi.nlm.nih.gov/pubmed/15085170

 

Effect of meal frequency on the thermic effect of food in women. 
Kinabo JL1, Durnin JV. 
https://www.ncbi.nlm.nih.gov/pubmed/2387273

 

The causal role of breakfast in energy balance and health: a randomized controlled trial in lean adults
James A Betts, Judith D Richardson, Enhad A Chowdhury, Geoffrey D Holman, Kostas Tsintzas, and Dylan Thompson 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4095658/ 
https://www.ncbi.nlm.nih.gov/pubmed/24898233

 

Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter. 
Taylor MA, Garrow JS. 
https://www.ncbi.nlm.nih.gov/pubmed/11319656

 

A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults
Kim S Stote, David J Baer, Karen Spears, David R Paul, G Keith Harris, William V Rumpler, Pilar Strycula, Samer S Najjar, Luigi Ferrucci, Donald K Ingram, Dan L Longo, and Mark P Mattson https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2645638/ 
http://ajcn.nutrition.org/content/85/4/981.long

 

Snacking frequency in relation to energy intake and food choices in obese men and women compared to a reference population. 
Bertéus Forslund H, Torgerson JS, Sjöström L, Lindroos AK. 
https://www.ncbi.nlm.nih.gov/pubmed/15809664

 

The impact of eating frequency and time of intake on nutrient quality and Body Mass Index: the INTERMAP Study, a Population-Based Study. 
Aljuraiban GS, Chan Q, Oude Griep LM, Brown IJ, Daviglus ML, Stamler J, Van Horn L, Elliott P, Frost GS; INTERMAP Research Group. 
https://www.ncbi.nlm.nih.gov/pubmed/25620753 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4380646/

 

Dietary pattern as a predictor of change in BMI z-score among girls 
O M Thompson, etc. 
https://www.nature.com/ijo/journal/v30/n1/full/0803072a.html

 

The time of day of food intake influences overall intake in humans. 
de Castro JM. 
http://jn.nutrition.org/content/134/1/104.long 
https://www.ncbi.nlm.nih.gov/pubmed/14704301

 

The role of breakfast in the treatment of obesity: a randomized clinical trial. 
Schlundt DG1, Hill JO, Sbrocco T, Pope-Cordle J, Sharp T.
https://www.ncbi.nlm.nih.gov/pubmed/1550038

 

Eating patterns and dietary composition in relation to BMI in younger and older adults. 
Howarth NC1, Huang TT, Roberts SB, Lin BH, McCrory MA. 
https://www.ncbi.nlm.nih.gov/pubmed/16953255

 

Portion size of food affects energy intake in normal-weight and overweight men and women. 
Rolls BJ1, Morris EL, Roe LS. 
https://academic.oup.com/ajcn/article/76/6/1207/4689551 
https://www.ncbi.nlm.nih.gov/pubmed/12450884

 

The Contribution of Expanding Portion Sizes to the US Obesity Epidemic 
Lisa R. Young, PhD, RD and Marion Nestle, PhD, MPH 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1447051/

 

Variety enhances food intake in humans: Role of sensory-specific satiety https://www.sciencedirect.com/science/article/abs/pii/S0031938409000407

 

Appetite and energy balancing. 
Rogers PJ, Brunstrom JM. 
https://www.sciencedirect.com/science/article/pii/S0031938416301196?via%3Dihub#bb0035 
https://www.ncbi.nlm.nih.gov/pubmed/27059321 

 

Acute effects on metabolism and appetite profile of one meal difference in the lower range of meal frequency. 
Smeets AJ, Westerterp-Plantenga MS. 
https://www.ncbi.nlm.nih.gov/pubmed/18053311

 

A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults
Kim S Stote, David J Baer, Karen Spears, David R Paul, G Keith Harris, William V Rumpler, Pilar Strycula, Samer S Najjar, Luigi Ferrucci, Donald K Ingram, Dan L Longo, and Mark P Mattson
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2645638/

 

Meal frequency and energy balance. 
Bellisle F, McDevitt R, Prentice AM. 
https://www.ncbi.nlm.nih.gov/pubmed/9155494

 

Longitudinal study of skipping breakfast and weight change in adolescents. 
Berkey CS, Rockett HR, Gillman MW, Field AE, Colditz GA. 
https://www.ncbi.nlm.nih.gov/pubmed/14513075?dopt=Abstract&holding=npg

 

What is the role of portion control in weight management? 
B J Rolls 
https://www.nature.com/articles/ijo201482

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Познакомьтесь с простоЕМ

спасибо за регистрацию, это 10-минутное видео научит пользоваться программой и познакомит с принципами эффективного снижения веса