If you are trying to lose weight, you might have considered what to eat and how to eat. But what if I tell you when to eat, especially your dinner, also has an impact on your weight loss journey? We spoke to Mahima Raniwal, Clinical Dietitian and Diabetes Educator, Sitaram Bhartia Institute of Science and Research, to know what is the best time to eat dinner for weight loss.
Understanding Dinner Timings and Weight Loss
“It’s not only the time that matters, but also the time between dinner and when you go to sleep,” said Raniwal. She said that if you eat too close to bedtime, it can disrupt your body’s natural rhythms and hinder the quality of your sleep, making weight loss harder.
A 2021 study published in the British Journal of Nutrition found that individuals who had their dinner earlier while they were on a weight loss plan ended up losing more weight compared to those who were on the same plan but had dinner later. The researchers hypothesised that this could be because eating late might affect genes related to the body’s internal clock, making it tougher for people who eat late to lose weight.
Another research, published in the journal Cell, supports this idea, at least in animals. The study found that having meals late messes up the body’s internal clock, known as the circadian rhythm, which could make losing weight more difficult.
Also Read: Say No To Late Night Dinner: Experts Explain Benefits Of Having Early Dinner
Having a late dinner, especially just before bedtime, can be counterproductive for weight loss. Late-night meals are often associated with mindless snacking and unhealthy food choices. Furthermore, your body’s metabolism naturally slows down in the evening as it prepares for rest, so consuming a heavy meal during this time might lead to the storage of excess calories as fat instead of their efficient utilisation.
So, When To Eat Your Dinner?
“Ideally, you should aim to have your dinner at least 2-3 hours before you plan to sleep. This gives your body ample time to digest the food and helps you avoid going to bed on a full stomach,” suggested the expert.
According to the expert eating an early dinner, around 6:00-7:00 pm, has been linked to various potential benefits for weight loss. “One of the key reasons is that it allows your body to burn off the calories consumed during dinner through your evening activities and basal metabolic rate,” she added.
“An early dinner can help regulate your blood sugar levels, preventing late-night cravings for unhealthy snacks. When you eat early, you also provide your body with enough time to process the food and absorb the nutrients effectively,” added Raniwal.
What to Keep in Mind?
“The ideal dinner time can vary from person to person. Factors such as your daily schedule, workout routine, and personal preferences all play a role in determining the best time for you to eat dinner,” said Raniwal. The key is to strike a balance between giving your body enough time to digest the meal and not feeling overly hungry before bedtime.
Also Read: Do’s And Don’ts To Follow After Having Dinner
In addition to considering the timing of your dinner, the content of your dinner plays a vital role in your weight loss journey. You can opt for a well-balanced meal like lean protein (such as chicken breasts, yoghurt, and cottage cheese), fibre-rich vegetables (such as broccoli), whole grains (such as quinoa), and healthy fats (salmon and eggs). Moreover, you should avoid heavy, greasy, and overly processed foods, as they not only disrupt your digestion but also impede your weight loss progress.
Conclusion
When aiming to lose weight, the ideal time to eat dinner is generally around 6:00-7:00 pm. This timeframe allows for efficient digestion, better sleep quality, and the utilisation of calories consumed during dinner. However, individual variations exist, so it’s important to listen to your body and consider your daily routine when deciding on the best dinner time for you. Remember that consistency is key; establishing a regular dinner schedule can help regulate your body’s internal clock and support your weight loss efforts.
[Disclaimer: Consult with a healthcare professional or a registered dietitian before changing your diet or eating habits, especially if you have underlying health conditions.]
Image Credits: freepik
اكتشاف المزيد من ينبوع المعرفة
اشترك للحصول على أحدث التدوينات المرسلة إلى بريدك الإلكتروني.