What is a fourth meal?

A fourth meal refers to an additional meal eaten late at night, typically after dinner but before going to bed. The concept of a fourth meal has become popular in recent years, with many restaurants offering late night menus and promotions to cater to this growing trend.

When did the fourth meal trend start?

The origins of the fourth meal trend can be traced back to American fast food chain Taco Bell. In 2006, they launched a promotional campaign advertising a FourthMeal, which was a meal between dinner and breakfast. This was in response to their observation that many customers would visit Taco Bell late at night for an additional meal before going home. The FourthMeal campaign was highly successful and the concept gained traction, with other fast food chains jumping on board. McDonald’s introduced their Late Night Menu in 2012 and Wendy’s and Jack in the Box launched late night offerings around the same time. The trend continued to grow, fueled by consumer demand and the convenience of fast food restaurants being open late.

Why has late night eating become so popular?

There are several factors that have contributed to the rise of late night eating:

  • Longer work hours and shift work – With the modern economy requiring longer work hours and irregular shift patterns for many jobs, people are awake for longer and may get hungry at late hours when standard mealtimes have passed.
  • Late night socializing – Eating out late at night is popular after evenings out at bars, concerts, sporting events etc. Having venues serve food into the late hours caters to this demand.
  • Increased nightlife and 24/7 culture – In many cities, late night cafes, restaurants and entertainment hubs have become commonplace. Getting food late at night fits with modern lifestyles.
  • Snacking and grazing culture – Snacking between meals has become more mainstream. An additional late night meal or snack caters to cravings.
  • Stress and overworking – Work and lifestyle stress can disrupt appetites and lead to overeating later in the day.
  • Metabolism – Some research suggests our biological food cravings shift towards later in the day.

The combination of these cultural and lifestyle shifts means late night eating has transitioned from an occasional occurrence to a routine habit for many people.

What types of food are commonly eaten as a fourth meal?

Traditionally, the fourth meal often involved fast food, snacks like pizza, burgers, tacos, curries and other take-out meals that were quick and easy to grab on the way home from a night out. But modern restaurants across all cuisines are increasingly offering late night dining options, so the choices are far more varied today. Here are some of the most popular fourth meal choices:

  • Burgers and fries
  • Pizza
  • Mexican food – burritos, tacos, quesadillas
  • Fried chicken, chicken nuggets/tenders
  • Sandwiches and wraps
  • Kebabs and gyros
  • Hot dogs
  • Diner fare – pancakes, waffles, milkshakes
  • Nachos and potato skins
  • Cupcakes, doughnuts and other desserts
  • Ice cream

The food choices largely come down to what’s available and quick to access late at night. But “fourth meal” menus are now incorporating healthier, more diverse options as the trend matures.

When does the fourth meal tend to happen?

The most common time for a fourth meal is between 9 pm – midnight, which is after dinner but before most people go to bed. However, shift workers who are awake at odd hours may eat a fourth meal anytime their schedule permits it during the night or very early morning. For people getting home late from a night out, it could be early morning between midnight and 3am. College students cramming for exams are also prone to late night fourth meals while studying. The key aspect is it’s a bonus meal added when one is awake late and needs further sustenance or simply desires more food before sleeping.

How many calories are in a typical fourth meal?

Calories can vary substantially depending on your menu choices, but as a general guideline:

  • Fast food burger or fried chicken sandwich/nuggets: 300-600 calories
  • 2 slices delivery pizza: 500-700 calories
  • Taco bell burrito: 700-800 calories
  • McDonald’s Big Mac meal: 1,000 calories
  • 24oz milkshake: 1,000+ calories
  • Medium fries or nachos: 400-500 calories

With dessert and sides added in, a fourth meal can easily end up being a significant calorie load of 1,000 calories or more. That’s a hefty chunk added on top of your daily intake. For healthy individuals, this extra calorie intake won’t necessarily have negative impacts if your overall diet is balanced. But for those prone to weight gain or with health conditions like diabetes, so many extra calories late at night should be approached more cautiously.

Does the fourth meal lead to weight gain?

Weight gain ultimately comes down to your overall calorie balance. If you consumer far more calories than you burn on a routine basis, you will gain weight. The high calorie loads that are easy to consume with fourth meals mean this extra intake could tip the scales if you are not accounting for it properly in your diet and activity levels. However, it’s not the late timing of the meal on its own that causes weight gain per se. The foods chosen tend to be very calorie dense fast food and junk food options. If your fourth meal was a less calorific choice like oatmeal, fruit or a salad, you likely wouldn’t see any resulting weight gain. Some additional considerations regarding fourth meals and weight include:

  • Late night eating triggers lower satiety, so you may overeat more calories than you need because you don’t feel as full.
  • Making fourth meals a routine habit can increase your overall baseline calorie intake, which over time contributes to weight gain if you don’t adjust other meals to compensate.
  • Eating later decreases the calories you burn through digestion and metabolic processes overnight. Your body doesn’t have as long to work through that meal before entering rest and repair mode during sleep.
  • Late night meals are not followed by much activity, so those calories are more inclined to be stored as fat.
  • Disrupted sleep from indigestion or heartburn from lying down too soon after eating large fourth meals inhibits fat burning hormones.

Paying attention to proper portion sizes, food choices and timing can help ward off weight gain. If you start noticing gain over time, it may be wise to reassess your late night eating habits.

Are there benefits to having a fourth meal?

Despite the potential drawbacks, a fourth meal does have some benefits in certain circumstances:

  • Aids shift workers – Graveyard and night shift workers have unconventional meal schedules. A fourth meal provides needed energy and nutrients while working overnight hours.
  • Nutrition for athletes – Athletes and highly active individuals may need extra calories to fuel their regimes and recover properly. A fourth meal can help meet increased calorie needs.
  • Helps avoid bingeing – If you’re prone to ravenous late night hunger, a small fourth meal may prevent compulsive overeating of junk food had you ignored the hunger until morning.
  • Social enjoyment – For many people, eating out late at night is fun and a time to socialize and unwind after a long day. The mood boost can have mental health benefits.
  • Satisfies cravings – Giving in to those late night food cravings once in a while in a controlled way prevents feeling deprived and bingeing another time.

The key is balance and moderation. As an occasional indulgence, a fourth meal is unlikely to be harmful for most people. But daily overconsumption of empty calories late at night can take its toll over time.

Are there health risks of late night eating?

Frequently eating late at night does come with some health considerations. Potential risks include:

  • Weight gain – As previously covered, routine overconsumption of calories late at night often leads to fat gain over time.
  • Poor sleep – Eating a large meal close to bedtime can cause indigestion that disrupts sleep quality and prevents the body from fully entering rest and repair mode overnight.
  • Increased cholesterol – Emerging research shows our cholesterol metabolism follows a circadian rhythm. Eating out of sync with our body clocks can impair proper cholesterol regulation.
  • Blood sugar control – Similarly, blood sugar balance is disrupted when we eat at biologically unusual times. Late night meals are associated with reduced insulin sensitivity and a higher diabetes risk.
  • Acid reflux – Lying down too soon after eating brings on heartburn and reflux symptoms in susceptible individuals.
  • Fatty liver – Consistent late night eating patterns appear correlated to unhealthy fat accumulation over time in liver cells.

For healthy people, occasional fourth meals are unlikely to cause harm. But poor dietary choices combined with disrupted circadian rhythms from routine late night eating promote weight gain, heart disease, diabetes and other metabolic conditions for at-risk populations.

Tips for healthier fourth meals

If you do choose to eat late at night, there are steps you can take to make your fourth meal a bit more nutritious:

  • Avoid fried foods and choose grilled, baked or sauteed options
  • Minimize calorie-dense sauces, dressings and condiments
  • Watch your portions and share dishes to avoid overeating
  • Add in some veggies – tomato slices on a burger, lettuce on a taco, spinach in an omelet etc.
  • Eat slowly and listen to your fullness signals
  • Drink water to aid digestion and fullness
  • Wait at least 2-3 hours after eating before going to sleep
  • Balance your calories – be mindful at other meals if having larger fourth meals
  • Stay active the next day to help burn those extra calories

Making smart choices whenever you eat late goes a long way. But it’s still ideal to think of the fourth meal as an occasional indulgence rather than a daily habit.

Are there good low-calorie fourth meal options?

To keep your late night intake more reasonable, choose lighter fourth meal options such as:

  • Yogurt and fruit
  • Scrambled egg whites and vegetables
  • Oatmeal or overnight oats
  • Hummus and veggie sticks
  • Cottage cheese and berries
  • Protein smoothie or shake
  • Banana and nut butter
  • Avocado toast
  • Rice cakes and turkey
  • Microwave low-calorie popcorn

Focusing on lean proteins, whole grains, fruits and veggies provides nutrition without all the fatty, fried fare. But be aware even “healthy” snacks can pile up the calories if you overdo portions. Moderation is key, even when choosing lighter options.

Should you skip the fourth meal if trying to lose weight?

If one of your health and fitness goals is losing weight or trimming down body fat, it’s wise to avoid making a fourth meal a regular habit. When attempting weight loss:

  • Reduce your overall calorie intake – a late night meal makes hitting a calorie deficit harder.
  • Focus your calories in the early part of the day – eating more earlier aids metabolism and fat burning.
  • Increase meal spacing – don’t allow a fourth meal to ruin your appetite for breakfast.
  • Prevent mindless overeating – a fourth meal often leads to overdoing calories.
  • Improve sleep – eating late disrupts sleep quality which impairs fat loss.

That being said, occasional fourth meals while dieting won’t sabotage your efforts as long as you account for the calories and get back on track the next day. But removing the habit from your regular routine makes maintaining a calorie deficit easier long term.

Fourth meal etiquette

As the fourth meal trend grows, questions around proper etiquette arise. Here are some tips on manners if eating late:

  • Be polite to food service staff – they are working hard late hours to serve you.
  • Keep noise down in residential areas – don’t disrupt neighbors.
  • Don’t linger excessively if it’s close to closing – they need to go home.
  • Tip well – late night workers rely on your tips.
  • Clean up after yourself and don’t leave a mess.
  • Don’t drink and drive – arrange transportation.
  • Use restaurant bathrooms – don’t publically urinate outside.
  • Avoid rowdy behavior – you may be tipsy but behave appropriately.
  • Watch your language – be discreet around families with children.

Follow the standard rules of polite society and don’t take advantage just because it’s late. With some courtesy, you can ensure late night restaurants welcome your future business.

Future of the fourth meal

The late night eating trend shows no signs of fading. If anything, it continues to grow. More restaurants are extending their hours, delivery apps make obtaining a wide array of cuisines easy 24/7, and modern work and social patterns result in people being awake at all hours with appetites to satisfy. While health consciousness is also on the rise, the convenience of obtaining indulgent fare in the moment often overrides nutrition goals when hunger strikes late at night after a long and tiring day. For the foreseeable future, the fourth meal is likely to remain a diet staple and cultural habit.

Conclusion

The fourth meal has cemented itself as a significant eating occasion thanks to modern lifestyles and appetites. When enjoyed occasionally and mindfully, an evening meal before bed can be a fun, social experience before rest. However, caution is warranted if unhealthy choices, oversized portions, and disrupted sleep patterns let late night eating contribute to unwanted weight gain or metabolic issues. Finding balance between enjoying social bonding, satisfying cravings, and maintaining health is achievable – but requires conscientious food selections and portion control. Moderation and variety remains at the core of any healthy diet, whether you eat three square meals or find yourself hungering for a midnight snack.

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