The Best Time to Eat for Weight Loss (According to Science)

Are you asking: what’s the best time to eat for weight loss? You are not alone. Those who exercise regularly, track calories, or follow the keto diet still often have issues with weight loss. 

Why is this? Because what you eat is almost exactly as important as when you eat it for weight loss.

 In this article, you are going to learn how proper meal timing can help boost metabolism, lower cravings, and help burn fat even faster- all proven through actual scientific studies. Keep reading because what you will discover, may finally tip your scales!

We will break it down by meal, and then lay out the optimal eating times to help you, so you will not only eat less, you will eat smart.

The Best Time to Eat for Weight Loss: Breakfast

The best time of day to eat for weight loss is early; starting with breakfast. Studies show that subjects who eat a higher-protein breakfast within the time range of 6:00 a.m. to 10:00 a.m. tend to lower their body fat, are able to control their hunger hormones (like ghrelin), and reported they had fewer cravings throughout the course of the day.

Why Breakfast Timing is Important

Eating breakfast, however minimal, in the first 2 hours after you wake up, jumpstarts your metabolic system. 

A study published in Nutrients found that consuming more calories earlier in the day significantly improved insulin sensitivity and supported better energy utilization throughout the day.

 Waiting too long to eat breakfast could slow down metabolism and lead to overeating at lunchtime and/or dinner.

Best Breakfast Foods for Weight Loss

When: Between 7:00 a.m. and 9:00 a.m.

Quantity:  The best breakfast is made of eggs, oatmeal, Greek yogurt, whole grain toast, fruit. 

Avoid: Sugary cereals, pastries, sugary fruit juices, etc. 

A helpful tip is to add 20–30g of protein to your breakfast. Doing so will reduce hunger hormones and satisfy hunger for hours.

 Best Time to Eat for Weight Loss: Lunch

 The best time to eat when it comes to lunch is between 12:00 p.m. and 2:00 p.m. You’ll be at your peak digestion and metabolic process. When you wait until mid-afternoon to eat lunch, you increase the potential for snacking while increasing your chances of eating the wrong snack.

Why Lunch Timing is Key

According to a study from the International Journal of Obesity in 2013, participants in the late lunch group (after 3 p.m.) lost significantly less weight in comparison to those who had earlier lunches, even when the total calories were the same.

Timing lunch appropriately helps to:

1. Prevent mid-afternoon energy crashes

2. Reduce cravings for sugary snacks

3. Maintain blood sugar levels

Best Lunch for weight loss

Timing: 12:00 p.m. – 1:30 p.m.

Food Choices: chicken (grilled is best) vegetables, quinoa, legumes, and a small portion of healthy fat (like avocado or olive oil).

Things to Avoid with lunch: fried food, white rice, with sugary beverages, etc.

Tip: Mix protein, fiber, and healthful fats together to slow digestion and remain satisfied.

Best Time to Eat for weight loss: Dinner (or supper)

The best time to eat dinner if you want to lose weight is between the hours of 5:30 p.m. – 7:00 p.m. There are many that like to eat dinner late, and think they are “being healthy” by eating good food, but unfortunately, this can hurt weight loss goals because as sleep starts creeping in, our metabolism starts to slow down too!

How Late Dinners Hurt Fat Loss

The body does not metabolize carbohydrates or fats as well in the evening. A study in the Journal of Clinical Endocrinology & Metabolism found that late-night eating produced a higher blood sugar response and more fat storage.

Eating earlier gives your body more time to digest and use up the energy instead of storing it as fat.

Best Dinner for Fat Loss

Time: 5:30 p.m. – 7:00 p.m.

Ideal Foods: Steamed fish, leafy greens, baked sweet potato, or lentils.

Avoid: Red meat, pasta, heavy sauces, and all foods for 2 hours before sleep.

Helpful Tip: You should aim to make dinner your lightest meal. Your body won’t be burning much fuel while it is sleeping.

Avoid eating after 8:00 p.m.

One of the most important rules when deciding when to eat for fat loss: Avoid eating after 8:00 p.m. Why? Because late-night eating is associated with obesity, less sleep, and poor digestion.

The Science Behind It

Your body is winding down for rest when you eat late, not digestion. Studies have also shown eating late increases insulin resistance making it harder to burn fat.

Tips to Avoid Eating Late 

1. Brush your teeth after dinner so you have a positive cue that tells your brain you may be done eating. 

2. If you eat late anyway, make sure to have snacks that are healthy such as nuts or fruit  or try some of these weight loss hacks from Japanese culture that can help manage late-night cravings.

3. Drink herbal tea to reduce hunger which will help you sleep.

Meal Timing Tips to Increase Your Weight Loss 

And now to truly use the best time to eat for weight loss here are 5 options based on research that you can implement:

1. Maintain a Consistent Meal Pattern

Your body has a circadian rhythm, and eating at random times confuses it. Try to eat your meals at approximately similar times every day. 

2. Implement Time Restricted Eating (TRE)

Eating within a 10-12 hour time window can help with fat loss and improve energy levels. For example, eating from 8:00 a.m. to 6:00 p.m. only.

3. Don’t Skip Meals

Skips meals lowers metabolism and increases binge eating. Rather than worry about carbohydrate or fat intake, focus on meals and time.

4. Drink Water Before Eating

Drink a glass of water 30 minutes before you eat.This can help with digestion and may help regulate appetite naturally.You can also explore science-backed fat burners that support metabolism and appetite control when combined with proper meal timing.

5. Stop Eating 2-3 Hours Before You Go to Bed.

According to the American Journal of Clinical Nutrition, Eating in the evening means putting your body into fat storage mode instead of fat burning mode. Eating late in the day also disrupts your sleep as digestion still occurs in the body when you are supposed to be simply resting.

Conclusion:

So when is the best time to eat for weight loss?

• Breakfast: Within 2 hours of waking up, ideally 7:00am – 9:00am.

• Lunch: ideally stick to 12:00pm – 1:30pm, for proper metabolism and fat burning.

• Dinner: should be light and in early evening, ideally 5:30pm – 7:00pm.

• Eating later than 8:00 pm can lead to excess fat storage, and evening hunger cravings.

Time is everything. When you can align your eating with your body’s internal clock for weight loss, you will lose fat more easily, feel more energetic, and have less cravings for unhealthy food.

So are you willing to stop guessing and start eating at the best time for weight loss?