The heat, the long days, and outdoor dinners lead many people to change their eating routines almost without noticing during the summer. It might seem like a harmless gesture, but delaying dinner time can affect metabolism, rest, and the digestive system more than one might think. Nutritionist Beatriz Larrea warns about this, pointing out that eating dinner late is one of the most common and harmful mistakes during this time of year.
According to Larrea, many people keep dinner times close to 9:30 p.m. (21:30) or even later during the summer. This is partly due to the social pace and the habit of enjoying natural light until the last moment. However, from a health perspective, the body isn't prepared to digest properly when it's already getting ready to sleep.
Beatriz Larrea speaks clearly
The specialist, author of the book El cerebro atómico, suggests moving dinner up to 7:00 p.m. (19:00). Although many might see this as an extreme measure, she assures that the benefits are evident when it's kept consistently. Not only does it improve digestion, but it also allows the body to start nighttime repair and rest processes earlier.
"Eating dinner late causes heavy digestion, less rest, and fat accumulation," explains Beatriz Larrea. For her, one of the keys to keeping good metabolic health is respecting a nighttime fast of at least 12 hours. This is only possible if one finishes eating early. If a person eats dinner at 7:00 p.m. (19:00) and has breakfast at 7:00 a.m. the next day, they would easily meet that recommended interval.
This advice isn't aimed only at those who want to lose weight. It also benefits people with digestive problems, intestinal inflammation, insomnia, or even chronic fatigue. By allowing the body more hours without food, internal processes of cleansing and cellular regeneration are promoted.
In addition to the timing, the nutritionist recommends that dinners be light. Steamed vegetables, gentle proteins like eggs or white fish, cold vegetable creams, or cooked legumes are suitable options. Avoiding fried foods, sugars, red meats, and ultra-processed foods is essential to avoid overloading the digestive system right before sleep.
Summer, says Beatriz Larrea, can be an opportunity to reconnect with a more balanced lifestyle. The body appreciates orderly rhythms and light digestion.
Although it might seem difficult at first, eating dinner early can become a natural routine over time. Especially if it's accompanied by a simple dinner and no screens.
Studies in chrononutrition—a field that investigates how the timing of eating affects us—support these recommendations. Eating at night not only affects digestion, but also disrupts hormonal cycles, sleep, and glucose regulation.
So, if this summer you feel heaviness after dinner, have trouble sleeping, or notice bloating upon waking, it might not just be the heat. Maybe it's time to check the clock and move your dinner earlier. Your body, assures Beatriz Larrea, might notice it much more than you imagine.