How to time your meals for best health

By Carolyn Williams, Ph.D., RD

There’s more to weight loss than simply watching calories. In fact, several studies have suggested that the time when you eat meals has a big impact on weight-loss success.

So, what are those optimal times? That would likely differ by individual, but there are some general recommendations you can follow.

Dinner: The overall consensus among health professionals and researchers is that it’s best to eat dinner early (at least two to three hours before bed) and then close the kitchen for the night. This deters late-night snacking and allows the body to burn some calories before bed.

It also gives the body time for digestion.

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When you go to bed on a full stomach, you’re less likely to get adequate, goodquality sleep, which triggers hormonal changes that can deter weight loss.

Additionally, our circadian rhythms enable the body to more efficiently burn calories, control blood glucose and optimize digestion earlier in the day. This means eating dinner at 5 p.m. instead of 8 p.m. could potentially impact weight loss by aligning closer to the body’s internal clock.

An early dinner also increases the block of time we go without food, which increases fat-burning and improves the regulation of hormones that impact appetite, cravings and blood sugar.

Lunch: The timing of lunch appears to have the least impact on weight loss, but what is notable about lunch is that it should be your biggest meal (along with breakfast if consumed).

This goes back to those circadian rhythms driving the body’s increased efficiency earlier in the day.

Breakfast: Instead of asking what time to eat breakfast, the more popular question is: Should you eat breakfast if you’re trying to lose weight?

Technically, all of us “fast” each night while asleep. You can successfully lose weight whether you’re a regular breakfast eater or an intermittent faster who skips breakfast.

First, make sure you get at least a 12-hour break between dinner and the next meal. Second, regardless of whether you eat your issued a report concluding that the Catholic Church had assisted more than 160 priests and clergy commit and cover up decades of horrific abuse to hundreds of children. Those victims can now seek financial damages without worrying about it being too late. first meal at 7 a.m. or 11 a.m., try to make that first meal substantial and nutrient-dense.

When to eat for weight loss

1. Eat breakfast, but not necessarily in the morning. “Breakfast” technically refers to when you break your fast from the previous day, and there is no specific time that should occur.

2. Prioritize eating during the first half of the day. Aim to consume the majority of your calories and nutrients by mid-afternoon. For one person, this may mean eating breakfast, lunch and two snacks. For another, it may mean eating a large brunch meal and one snack.