It’s not just what you eat that matters—it’s when you eat, too. If you’re trying to lose weight or manage specific health conditions, you may wonder if there’s an ideal time for your evening meal.
Here’s a look at how meal timing can impact weight management, acid reflux, and overall health.
Does Timing Matter for Dinner?
A 2016 study revealed that many adults eat over an extended window of 15 hours daily, with some stopping as early as 4 p.m. and others snacking late into the night. So, when should you eat dinner? The answer depends on your health goals.
For Weight Loss
When it comes to shedding pounds, meal timing might be just as important as calorie control. Research suggests that eating earlier in the evening—before your body starts releasing melatonin—may be more effective for weight management.
Melatonin, a hormone tied to your circadian rhythm, signals your body to prepare for sleep. Eating late disrupts this rhythm and has been linked to increased body fat, higher calorie intake, and weight gain.
In a 2013 study, women who consumed more calories at breakfast lost 2.5 times more weight than those who ate heavier dinners, despite identical daily calorie totals.
For optimal weight loss, aim to finish dinner before sunset. However, healthy late-night snacks can still fit into your routine if hunger strikes.
For Acid Reflux
If you suffer from acid reflux or GERD, timing your meals is crucial. Research suggests finishing your last meal at least three hours before bedtime to reduce the risk of nighttime reflux.
For example, if you head to bed at 10 p.m., aim to finish dinner by 7 p.m. This gives your body enough time to digest, minimizing discomfort.
Regardless of your goals, here are a few tips to keep in mind:
- Calorie control is key. Eating more calories than you need, regardless of timing, will lead to weight gain.
- Late-night eating often leads to unhealthy choices. Snacks consumed in front of a screen are typically calorie-dense and nutrient-poor, contributing to overeating and weight gain.
- Set a cut-off time. Sticking to a regular meal schedule can help you avoid the pitfalls of late-night eating.
By paying attention to when you eat dinner and ensuring your meals are balanced and nutrient-rich, you can set yourself up for better health and well-being.
Cc: Healthline
Also Read:Unlocking the Benefits of Eating More Fruits and Vegetables: A Simple Guide
