In this article, we are going to discuss and answer the question “Can I eat late at night on keto?”. I will also include the macronutrient distribution of keto and special cases of people with a health condition that prevents them from eating late at night.
Can I eat late at night on keto?
Yes, you can still eat late at night on keto. Enjoying a keto late-night snack is considered permissible. As long as you stay within your normal range of calories and macros, especially carbs, then for sure, you can.
What are the macronutrients I should have on keto?
Macronutrients are defined as nutrients you can have in large amounts. They include carbs, fat, and protein. The macronutrient distribution is as follows 70% of fat, 25% of protein, and 5% of carbs.
The reason why fat is the highest is the need for energy using it for the ketosis process. Fat makes you feel satisfied and full when including it in your diet. However, protein should not be as high so it does not stop ketosis.
Carbs are the lowest amongst all of them. The reason for that is to limit the consumption of carbs as a source of energy for the brain and cells. Thus, switching the source of energy to fat. The body would form ketone bodies and burn fat. This would lead to gradual weight loss.
How many macronutrients should I have?
While it is crucial to follow the macronutrient distribution there are specifications as to why you should.
Protein distribution on the lower side is for a reason. Too much protein increases the insulin in the blood and kicks the body out of ketosis. Too little protein consumption would cause muscle loss.
This means when your body needs protein and is not getting enough protein from food, muscle breakdown will start and you gradually lose muscles.
It is recommended to have 1.2 grams of protein per pound of body weight. It depends on each and every person’s body. If you feel like your body is not losing enough weight you can go to 1 gram per pound of body weight.
Protein is beneficial to the body so you should not go too low. Protein increases the weight loss process, as it makes you feel more full and satisfied when included in a meal.
The highest percentage of fat to be ingested among the macronutrients. Fat is needed for energy. Glycerol is known as the process of fat breakdown. This process takes time to digest the fat, so it is not recommended before your gym class.
For a workout, you can go for MCT or medium chain triglycerides, those are digested fast and will not slow down protein digestion. The glycerol from triglycerides, in turn, transforms into glucose for energy.
Carbs are the lowest macronutrient in the keto diet. The consumption of more than 5% of your calories would make your body switch from forming ketone bodies for energy to using the extra carbs provided.
Carbohydrates are broken down into glucose and used as fuel for the cells. This way the ketosis process would stop, and ketone bodies would no longer be produced.
That is why it is a very important step to stick to a low-carb diet on keto diets. Five percent of the calories would translate to 30 grams of carbs per day. It is a good number to begin your diet with.
Does the time of the day in which I eat matter?
To answer shortly, it doesn’t really matter whether you eat during the morning, afternoon or evening. What matters is what you are eating.
The quality and quantity of food are what matter. You have a specific amount of carbs which is roughly 20-30 grams a day. You have to keep your protein under 200 grams with an upper limit of 175 grams.
While fat is between 135-165 grams per day. This is what you can have, you can vary in the quality and kinds of food that fits the range provided. It will not really affect your weight loss process.
When to avoid eating before bed?
Some people suffer from certain health conditions that prevent them from eating before bed or late at night.
People suffering from GERD, short for gastrointestinal reflux syndrome, are those people who should avoid eating before bed. GERD causes reflux of acid from the stomach to the esophagus that can be a burning sensation and uncomfortable.
One of the treatment plans for people suffering from GERD is to stay away from fatty food and fried food before bed. You can have your carbs instead when it is close to bedtime.
It is also better to stay away from food that makes it worse like caffeine, garlic, onion, chocolate, and mint.
In this article, we discussed and answered the question “Can I eat late at night on keto?”.I also included the macronutrient distribution of keto and special cases of people with a health condition that prevents them from eating late at night.