In summer, one of the foods most beloved by everyone is fruit. They are refreshing, hydrate, and offer a healthy way to enjoy something sweet; however, there is also a certain fear surrounding them due to the belief that they can cause weight gain, especially when consumed at night. According to an interview for THE OBJECTIVE with coach José Ruiz, from the Malagaentrena project, the idea that nighttime fruit instantly turns into fat is incorrect. What actually leads to an increase in body fat is maintaining a caloric surplus over time, not eating a piece of fruit before going to bed.
The Myth of Sugar at Night
Many people believe that, because there is no physical activity during the night, the natural sugar in fruit does not burn and instead accumulates. However, this is not how it works. Options like melon or watermelon mainly provide water, fiber, vitamins, and minerals, making them highly satiating and recommended foods. “At Malagaentrena we often see people who are afraid of a slice of watermelon, but they overlook snacking, sauces, high-calorie beverages, or daily ice creams. That is where the focus should be,” notes José Ruiz.
The Real Habits You Need to Watch Out For
The true problem when it comes to safeguarding health or controlling weight isn’t merely eating a piece of fruit for dessert, but rather the lack of proper meal planning throughout the day. According to the coach, the first major mistake is consuming too little protein during the day, which leaves us arriving at night with accumulated hunger that is hard to manage. In addition, other very common dinner mistakes are often overlooked, such as snacking on junk food, drinking alcohol, overloading on sauces, or overdoing high-calorie beverages. In the end, what really harms is substituting a fresh piece of fruit with unhealthy options like sweets, pastries, or ice cream.
Just Keep Track of Whether It Suits You or Not
Although fruit is a good option for almost everyone, there are times when caution is advisable. On one hand, for some people, melon or watermelon at night may sit well or poorly and can cause gas, bloating, or heavy digestion. If this happens, it’s better not to eat it to avoid discomfort the next day, not because that fruit will make them gain weight. On the other hand, those who have diabetes or similar health issues should consult with their doctor about the total amount of sugars and carbohydrates they consume. In short, as José Ruiz says, “the body doesn’t change by eating watermelon at night. It changes by what you do repeatedly over weeks, months, and years.” For this reason, there is no need to fear fruit, but rather to focus on healthy eating, performing strength exercises, moving daily, and getting enough sleep.
