Best Eating Schedule For Weight Loss


Do you ever hear the term “eating schedule” when it comes to weight loss? Like many terms, there is some conflicting information on this topic. So, I’m going to provide you with an eating schedule research that provides results in terms of body weight, body fat and BMI (Body mass index).

These Are the Best Times to Eat for Weight Loss

Does when you eat much impact weight loss as much as what you eat? Here’s what you should know.

There’s more to weight loss than simply watching calories, which is why many diets focus on food quality or macronutrients. While this approach may help some people lose weight, the reality is that there’s still a lot we don’t know—particularly when it comes to the environmental and biological variables that facilitate (or hinder) weight-loss efforts.

One of those variables that’s recently been of interest to researchers is the impact of meal timing. Over the past five years, several studies—all looking at weight loss, but each with a different focus and approach—have suggested similar findings: the time that you eat meals has a big impact on weight-loss success.

So, what are those optimal times to eat meals when trying to lose weight? There aren’t exact times to share, since these would likely differ by individual, but there are some general recommendations for meal timing. Here’s what research suggests is most effective for weight loss, starting with dinner and working back to the slightly more-controversial meal, breakfast.


The overall consensus among health professionals and researchers is that it’s best to eat dinner early (at least two to three hours before going to bed), and then close the kitchen for the night. This deters late-night snacking and allows the body to burn some calories off before bed. It also gives the body time for digestion, which allows for more restful sleep later. When you go to bed on a full stomach, you’re less likely to get adequate, good-quality sleep which triggers hormonal changes that can deter weight loss.

There are two other reasons to dine early, though they aren’t quite as obvious. First, new research suggests that 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., as opposed to 8 p.m., could potentially impact weight loss by aligning closer to the body’s internal clock. Second, an early dinner increases the block of time we go without food, which increases fat-burning and improves regulation of hormones that impact appetite, cravings and blood sugar.


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 when it comes to digesting food, burning calories and regulating hormones.

And when we remember that food is fuel for our body, front-loading to get most of your required daily calories and nutrients in by early afternoon also makes sense from a practical, biological standpoint.


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

While there’s not a definitive answer, two things are clear: First, all of us technically “fast” each night while asleep, and almost everyone benefits from this fast. Healthy individuals should aim to go at least 12 hours between dinner and the next day’s first meal for health benefits, including weight loss.

These two things can also play out several ways. For example, you can end dinner by 7 p.m. and then eat breakfast at 7 a.m. Or, if you’re a fan of intermittent fasting or don’t like to eat breakfast, you may end dinner by 7 p.m. and then eat your first meal after 11 a.m.

The takeaway is that you can successfully lose weight with both scenarios—being a regular breakfast eater or being an intermittent faster who skips breakfast. But there are two keys to this: The first is to make sure you get at least a 12-hour break between dinner and the next meal. The second is, regardless of whether you eat your first meal at 7 a.m. or 11 a.m., to make that first meal substantial and nutrient-dense.

When is the best time for snacking?

According to the same research by the University of Murcia, 11.01 am, 3.14 pm and 9.31 pm are the best times for snacking. This is when your willpower is most likely to fail you. But, Claire says, you should consider having a snack anytime you’re going for more than four hours between meals or after an intense workout.

What you choose to snack on is important, however, as not all the go-to snacks will keep you going between meals. “Choose ones that are high in fibre coupled with a high-protein ingredient as it will keep you feeling satisfied for longer. It’s always important to practice mindful eating, even when snacking. Be present and be aware. Plan what you will eat for each meal and healthy snacks in advance to help you make better food choices and stick to them,” Dr Shortt, lead scientist at Food Marble(opens in new tab), explains.

And while in some cases, following a high protein diet(opens in new tab) will be a great choice, be aware of eating too much of protein in a bid to stay full. “Avoid eating too much protein in one meal, especially with little or no fibre,” she says. “There is always a limit on how much our body will absorb, so anything over that is made available to our gut microbes. Our gut microbes have a preference for high fibre foods, however if none are available, they will start to break down any undigested protein. This process can produce products that are harmful to gut health and longevity.”

What’s the most important rule when it comes to losing weight?

If you are looking to lose weight, the most important thing to remember is that you must be eating fewer calories than you’re burning every day. Known as an energy deficit or a calorie deficit, research from the University of Vienna(opens in new tab) says this can be achieved in a number of ways – but unfortunately, it’s actually the only way to lose weight. Diets like the 16:8 plan(opens in new tab) and low carb/high fat plans, including the Banting diet(opens in new tab), may promote themselves as sure-fire routes to weight loss but unless you’re in this deficit, you won’t see any changes.

This is because when you consume food, your body metabolises its properties for energy. This energy is what the body uses for everything from breathing to walking. If eat more food than what your body needs, you have more energy than is required and so the extra becomes fat. If you eat less than what you need, you’ll have less energy and your body will turn to its fat stores for fuel. It’s during the latter process that weight loss happens.

Skipping meals – what’s the harm?

Whatever you do, don’t skip meals. “Skipping breakfast tends to be associated with various markers of poor health like weight gain and impaired glucose metabolism,” Dr Shortt says. “Often people find eating breakfast minimises impulsive snacking and sets the stage for good nutrition for the day. In particular, eating a well-balanced breakfast with a good source of protein, e.g. Greek yogurt(opens in new tab), coupled with high fibre food(opens in new tab) like berries can set up your metabolism for the day.”

Early dinner for weight loss

Good for digestion: Late-night meals can cause indigestion and interfere with your sleep. However, an early dinner can aid digestion – remember, anything that is good for your digestive system can be beneficial for weight loss. One study published in Cell Metabolism showed that mice who ate an early dinner and then fasted for 16 hours gained less weight and were slimmer than those who ate the same amount of calories but snacked around the clock.

Reduces appetite: To find out whether eating earlier can help curb appetite, the researchers analysed 11 people who had good health but were considered overweight. In the study, all participants were made to try two meal-timing schedules for four days each – while giving them the same types and amounts of food for each schedule. The researchers found that participants ate less and burned more fat when they had all of their meals between 8 am and 2 pm.

However, the researchers warned that early time-restricted feeding is not the right approach for everyone, although the plan may help some people manage their appetite and weight.

What time should you eat dinner to lose weight?

The truth is, it can be confusing for you to figure out the best time to eat to maintain weight. According to a study, late lunch eaters (eating after 3 pm) tend to lose less weight than early eaters. Another study found that restricting the timing when you eat to 6 am to 7 pm may reduce overall calorie intake by 244, indicating that a longer overnight fast can aid weight loss.

Meanwhile, a survey has revealed the best times to eat your breakfast, lunch and dinner if you want to lose weight:

  • Breakfast – just after 7 am, with 7.11 am picked as ideal
  • Lunch – between 12.30 pm and 1 pm, with 12.38 pm being the best time to eat
  • Dinner – between 6 pm and 6.30 pm, preferably 6.14 pm

It’s been told that eating dinner after 8 pm can add inches to your waist. These meal timings were based on the results of the survey conducted by diet company Forza Supplements, which asked 1,000 dieters when was the best time to eat for optimal weight loss. We hope the above tips will help you time your meals and achieve your weight loss goals.


Breakfast is the most important part of a meal. It is always good to consume a high-protein breakfast between 6 AM to 10 AM when trying for weight loss. This helps to reduce the risk of accumulation of fat in the body and make you feel less hungry throughout the day. Nutritionist Niti Desai also recommends having your breakfast early in the morning. She says that it is a bad idea to skip your breakfast. As per data from the National Weight Control Registry, about 80 percent of people who had their first meal of the day clockwise were able to lose 15 kilos more weight than others.


You should try to have your lunch before 3 PM at all cost. As per a study published in the American Journal of Clinical Nutrition, researchers examined 300 dieters trying to lose weight and it was found that people who had their lunch earlier were able to shed more kilos.


It is also advised to have light dinner at night and that too before 7 pm. As per a study conducted by Brigham Young University, researchers asked 29 men to not have anything after 7 PM for about weeks and then asked them to have whatever they want for another two weeks. It was found people who had their dinner by 7 PM consumed 244 fewer calories, which eventually helped them to shed kilos. Also, it is always advised to have food 1-2 hours before sleeping, in order to lose weight.

Leave a Reply

Your email address will not be published. Required fields are marked *

TheSuperHealthyFood © Copyright 2022. All rights reserved.