"No carbs at dinner" is one of the most repeated diet rules. But your body doesn't turn carbs into fat just because the clock passed 6 p.m.
The total is what counts
For weight loss, what decides is the deficit over the whole day. If you ate within your budget, the rice at dinner won't make you gain weight.
What studies show
In a 6-month study in Israel, one group ate most of its carbs at dinner and another spread them through the day, with the same calories. The dinner group didn't do worse and even lost a little more weight.
Why the rule caught on
Many people overeat at night: they get home tired and hungry, and dinner becomes the biggest plate of the day, with bread, dessert and snacking on the couch. Cutting carbs at night reduces calories, but the effect comes from the total, not the time.
A dinner that helps
- Half the plate with vegetables and salad.
- A portion of protein.
- Rice, potatoes or pasta in the right amount, without fear.
If a dinner with carbs helps you sleep better and snack less, great.
Sources
- Sofer S, Eliraz A, Kaplan S, et al. Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner. Obesity. 2011;19(10):2006-2014.
This content is for information only and doesn't replace advice from a doctor or dietitian.
