Best Time to Eat To Lose Weight Optimally – A Science Based Meal Schedule

Best time to eat to lose weight is between 6 a.m. to 9:45 a.m. during the morning, lunch before 3p.m. and dinner between 5 p.m. to 7 p.m. In addition to eating healthy, you should time your meals to avoid boosting the hormone insulin that helps in storing fat. Then what is the ideal time to eat? Having dinner later than 8 p.m. can lead to considerable weight gain as in the latter half of the day the rate of metabolism slows down and the body processes the food slowly. Here is a compilation of the right time to eat your meals.

What is the Best Time to Eat to Lose Weight?

best time to eat to lose weight


Timing the meal to optimize weight loss is a sure-shot way to attain your goal. Skipping your breakfast is a big no if you want to lose weight. According to a study on obesity, the right time to have breakfast is between 6 a.m. to 9:45 a.m. as it reduces hunger pangs for the rest of the day and lowers the risk of fat gain. An early breakfast enriched with protein works best. The spokesperson of the Nutrition and Dietetics Academy emphasizes on having a wholesome breakfast within an hour of waking up as this not only helps to squash your hunger pangs but also helps to keep you energized throughout the day.

Mid-Morning/Pre-Lunch Snack

If you have a heavy breakfast it is advisable to skip the mid-morning snack. According to a research conducted by the ‘Institute of Food Technologists’ snacking on almonds or healthy food items help those who are dieting to take in fewer calories throughout the day. If you decide to have a late morning snack, it should be 2-4 hours after breakfast as your body takes about 2 to 4 hours to digest and absorb the food you eat. Thus sticking to this time window can help you to stay energized. Thus the thumb rule is only to have a late morning snack if you are dying of hunger. Otherwise, you would end up eating more than you should.


Eat The Right Food At The Right Time!

According to a study, conducted by an ‘American Journal of Clinical Nutrition’, the ideal time for lunch is before 3 p.m. According to the study, those who had a late lunch after 3 p.m. lost 25% less weight than those who had it well before 3 p.m.

Afternoon Snack

You can have an afternoon snack 2 to 4 hours after your lunch for keeping your level of blood sugar stable and refraining yourself from overeating during the dinner time.


Having an early dinner at 7 pm can help you to lose weight and sleep better.Having late dinner can prove to be dangerous for your health. It can cause indigestion, heartburn, acid reflux and a whole lot of other problems. Thus the key to good health is eating more fresh fruits and vegetables, cutting down on sugar considerably and not eating anything between 7 p.m. to 9 a.m. Having your dinner no later than 7 p.m. would help you to lose weight as well as sleep well.

What Should Be Your Eating Schedule?

Apart from having your meals on time, you can follow certain meal plans according to your lifestyle and food preference. Here are certain meal structures that you can follow.

  • Having 3 Full Meals: If you are having big portions of breakfast, dinner, and lunch that can keep you satiated, this classic three structure meal is good for weight loss. You should also incorporate 30 gm of protein in each meal to protect your muscles during dieting.
  • Having 4-5 Small Meals: This is also another ideal meal plan to lose weight. Here the meal portions are smaller than the classic three meals a day plan. In this plan, you can add one or more snacks in between the meals.

Thus the best time to eat to lose weight can be determined by following science based meal schedule or timing your meals as described earlier.