Doctor, do I really gain more weight if I eat after 7 PM? I heard that time-restricted dieting is effective.
To put it simply, 'what, how much, and how you eat' is far more important than 'when you eat.' The 7 PM cutoff is merely a symbolic guideline. While late-night snacking can lead to indigestion and a feeling of bloating or heaviness upon waking, fasting strictly after 7 PM does not provide a constitutional benefit for everyone and may even lead to binge eating the following day.
In the past, I also tried fasting based on a strict schedule to lose weight efficiently. However, the result was that I couldn't sleep due to hunger and ended up overeating the next morning as a psychological reward. It was essentially a counterproductive effort.
From the perspective of Traditional Korean Medicine (TKM), for those with 'Bi-heo' (脾虛, a condition where the Spleen function is weakened), maintaining regular meal times is more critical than unconditional fasting. If someone with weak digestive power suddenly restricts their eating window, their vital energy (Qi) may drop, and it becomes easier for 'Dam-eum' (痰飮, the accumulation of metabolic waste and phlegm-fluid) to form. This accumulated Dam-eum obstructs circulation, which can actually make the body feel heavier.
While some individuals may thrive on fasting after 7 PM, others may find that a light meal to induce better sleep is more beneficial for their metabolism. This is because every individual has a different innate digestive capacity and degree of 'Eo-hyeol' (瘀血, blood stasis or stagnant blood).
Ultimately, the key is to find a rhythm that suits your own digestive state and lifestyle. Rather than stressing over a rigid timeframe, I recommend first assessing your current digestive capacity. Adjusting your meal times based on your body's specific needs is the healthiest way to achieve sustainable weight loss without the yo-yo effect.
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