These Are the Best Times to Eat for Weight Loss, According to a Dietitian

There's more to weight loss than simply watching calories, which is why many diets focus on food quality or macronutrients like carbs and protein. 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, when and how often should you eat when you're trying to lose weight? There isn't an exact answer, since the details 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.

Dinner

The general 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 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. A lack of quality sleep can trigger hormonal changes that can deter weight loss—especially when you consistently don't get enough sleep. And if you have acid reflux, lying down with a full stomach can exacerbate it, making sleeping more difficult, as well.

A 2020 review in Current Opinion in Biotechnology suggests that our circadian rhythms may 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.

Eating dinner earlier also increases the block of time we go without food. This may increase fat burning and improve the regulation of hormones that impact appetite, cravings and blood sugar.

Lunch

Pictured Recipe: Salmon Caesar Salad

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 you choose to eat breakfast). 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. You need that energy and brain power during the day when you're most active.

Breakfast

Pictured Recipe: Date & Pine Nut Overnight Oatmeal

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? Results from a 2024 review study published in JAMA Network Open found that eating earlier in the day was associated with weight loss, so it makes sense to start the day with a healthy breakfast.

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, and that sets you up for a 12-hour eating window.

This can play out in several ways. For example, you can end dinner by 7 p.m. and then eat breakfast the next day 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 research on intermittent fasting is mixed as to whether or not it is more effective for weight loss than continuous calorie restriction.

The takeaway is that you can be successful with both scenarios—being a regular breakfast eater or being an intermittent faster who skips breakfast. Regardless of whether you eat your first meal at 7 a.m. or 11 a.m., make that first meal substantial and nutrient-dense.

When to Eat for Weight Loss

What does all of this really mean for weight loss when it comes to scheduling meals? From a professional standpoint, it suggests there's a lot more to learn about weight loss. But tweaking a few meal times and eating habits might have a pretty substantial impact on weight-loss pursuits and overall health. If you're not sure where to start, here are a few ideas to try.

Prioritize Eating During the First Half of the Day

"Breakfast" technically refers to when you break your fast from the previous day, and there is no specific time that should occur, as explained above. What's important is that when you break your fast, you fuel your body for the day with nutrient-rich foods. We love oatmeal or Avocado-Egg Toast.

You may have heard the phrase, "Eat breakfast like a king, lunch like a prince and dinner like a pauper." This sums up a doable eating strategy for weight loss. Aim to consume the majority of your calories and nutrients by mid-afternoon. Also, remember that there is no right or wrong way to do this. 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.

Make Dinner Early and Light

Consider eating dinner as early as 4 or 5 p.m. Depending on what time you go to bed, though, you may end up with a grumbling belly at bedtime—which can also make sleep difficult. If a super early dinner isn't possible, then try to eat dinner at least three hours before bedtime.

Aim to Eat Within a 12-Hour Window

To reap benefits that facilitate weight loss, fat burning, metabolism and management of appetite and cravings, make sure there are at least 12 hours between dinner and the next day's breakfast. An easy way to achieve this is to push dinner a little earlier or skip the late-night snacks. Outside of that 12-hour window, ensure you are drinking water to remain hydrated.

The Bottom Line

While there is no one perfect way to time your meals, there is some evidence suggesting that eating most of your food earlier in the day, going lighter at your evening meal and leaving at least 12 hours between dinner and breakfast may have some health benefits—including enhanced weight loss. With that said, you want to also be sure you're listening to your body and aren't ignoring hunger signals in an attempt to stay within a certain window of time.

And while timing your meals like this is often beneficial to health, if you have a chronic health condition (such as diabetes), you should consult with your health care practitioner—particularly if this is significantly different from your current eating times. And remember, healthy and sustainable weight loss is still considered one to two pounds per week, and if you're reaching that goal, then you are on the right path for you, regardless of the time window.