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Vidhi Dave

Bariatric Dietician & Content Writer

Does the Timings of Our Meals Impact Our Waistline?

In the continuously shifting world of health and wellbeing, the concept of attaining and maintaining an ideal waistline has taken center stage. With diet trends, fitness trends, and medical guidance filling the field of weight management, a very minor yet intriguing component has developed in recent years i.e Meal Time.

In our minds, there is always one thought that arises from time to time: Does the clock hold the key to reducing the size of our waistlines?

The fact is when you eat your food is as important as what you put on your plate. Our body functions on a natural internal clock known as the circadian rhythm. This rhythm affects a variety of physiological functions, including sleep-wake cycles, hormone production, and even metabolism. Studies have highlighted the link between our circadian cycles and our eating patterns, implying that meal timing may play a role in weight management.

But how does it work ?

Circadian disruption occurs when your body’s wake-sleep cycle, often known as its circadian rhythm, is disrupted or irregular. This could help to explain why college students gain weight. Late nights and early mornings disrupt their circadian rhythm. Student’s bodies do not have enough time to fast if they continue to eat late at night and have breakfast the next morning. 

Fasting is crucial because it enables the body to heal, burn fat, and repair itself. This is why our digestion and sleeping patterns can be disrupted when we travel. Our bodies aren’t used to eating at various times. On weekends, eating and sleeping later might also upset your digestion. Coordination is required for complex bodily functions such as digestion. When these processes are disrupted, they become less efficient.

Ancient Chinese doctors thought that energy traveled around the body in sync with the movements of the sun, and that our meals should be planned accordingly: 7-9am was the stomach time, when the largest meal of the day should be had; 9-11am was pancreatic and spleen time; 11am-1pm was heart time, and so on. Dinner, they reasoned, should be light and consumed between 5 and 7 p.m., when kidney function was at its peak. 

Having an Early Meal Contribute to Weight Loss?

Absolutely, eating a light dinner earlier in the evening can help with weight loss efforts. Your metabolism, digestion, and overall calorie consumption can all be affected by the timing of your last meal of the day.

Beneficial for digestion: Late-night meals might induce indigestion and disrupt your sleep. An early meal, on the other hand, can help digestion – remember, anything good for your digestive system will help you lose weight.

Reduces appetite: Eating breakfast helps to balance your hunger hormones and satiety cues. When you start your day with a nutritious meal, you jumpstart your metabolism and give your body the energy it requires. This can result in a longer-lasting feeling of fullness, lowering the likelihood of overeating later in the day.

However, early time-restricted feeding is not the right approach for everyone, although the plan may help some people manage their appetite and weight but its not appropriate for long long runs. 

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. 

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

  • Lunch – between 12.30 pm and 1 pm

  • Dinner – between 6 pm and 6.30 pm

Make sure you eat a filling and balanced breakfast with enough protein, quality carbohydrates from fruit, legumes, and/or whole grains, and plant-based fats (such as seeds, nuts, or avocados). Breakfast helps to keep your hunger hormones in check and reduces blood sugar rises throughout the day. And, if you eat more in the morning and at lunch, you have a greater chance of using that fuel as energy than if you eat most of your food at night.

When possible, keep dinner simple and lean (for example, grilled chicken or fish with a variety of vegetables) and restrict snacking afterwards.

Meal time is only one aspect of nutrition. While it is obvious that aligning your meals with your circadian rhythms can have a favorable impact on metabolism, it is critical not to overlook other essential elements such as food quality, portion control, and overall calorie consumption. The idea that eating at a given time can drastically reduce your waistline is an oversimplification.

Consider taking a more comprehensive approach to your eating habits as you aim for a healthier lifestyle. Listen to your body, eat nutritious foods, and concentrate on long-term changes.