HomeFoodHow food timing affects weight loss

How food timing affects weight loss

How food timing affects weight loss

How food timing affects weight loss

Photo Credit : Total Shape

New Delhi (IANSlife) Food intake timing can influence weight loss in a variety of ways. Eating at regular intervals throughout the day, rather than skipping meals or leaving long gaps between meals, can aid in the regulation of hunger and the prevention of overeating.

It has also been shown that eating a larger breakfast, a moderate lunch, and a smaller dinner is beneficial for weight loss. Furthermore, eating a healthy snack before going to bed can help prevent late-night snacking, which can lead to weight gain. 


Eating a nutritious breakfast within the first hour of waking up can kick start metabolism and provide energy for the rest of the day. It regulates our hunger hormones, keeping us fuller and happier for longer periods of time. No matter what, don’t skip meals. Skipping breakfast is frequently linked to a number of unhealthy indicators, including weight gain and decreased glucose metabolism. People frequently find that eating breakfast reduces impulsive snacking and prepares the body for a day of healthy nutrition. Your metabolism can be boosted for the day by having a well-balanced breakfast that includes high-fiber foods like berries and a decent source of protein like Greek yogurt.


Although lunch should be your largest meal of the day, the timing of lunch appears to have the least impact on weight loss (along with breakfast if consumed). Because of those circadian rhythms, the body is more effective earlier in the day at digesting food, burning calories, and controlling hormones. Eating a balanced lunch that includes protein, whole grains, and vegetables can help control hunger and maintain energy levels throughout the afternoon. Skipping lunch can lead to overeating or poor food choices later in the day. According to studies, the best time to eat lunch is between 12 and 2 p.m. Of course, we must keep in mind that we are all unique, so this may not be the case.

Of course, we must remember that we are all unique, so this may not apply to everyone. Skipping lunch may be tempting if you’re busy or distracted, but it may cause problems later in the day. Skipping lunch may leave you feeling groggy or sleepy because it deprives your body of energy. Furthermore, you may experience unusually high levels of hunger in the afternoon, leading to overeating at your final meal. Finally, the best strategy is to listen to your internal cues to determine your hunger level and then choose the appropriate option.


Eating a light dinner that is low in calories and high in nutrients can help with weight loss. Eating a heavy dinner close to bedtime can cause weight gain as the body is less active and burns fewer calories during sleep. Eating a late dinner may also disrupt sleep, which can lead to weight gain. The ideal time for your last meal of the day is at least three to four hours before you go to bed. A late meal or eating too late at night may increase your risk of obesity and metabolic disturbances like dyslipidemia and hyperglycemia, according to studies. Those who consumed more calories at dinner than they did at breakfast had more pronounced insulin resistance. This result implies that cutting back on dinnertime calories may eventually help lower insulin resistance. Soup, grilled chicken or fish, a big bowl of salad, multigrain roti with palak paneer, or boiling chana masala are all acceptable options for dinner.

Meal timing is critical for those trying to lose weight. A balanced meal should include all of the major food groups. Keep all food groups in your diet. If you want to lose weight, choose small, frequent meals rather than three large ones. Consume a healthy drink or a healthy snack between meals. Keep track of the time you eat each meal.

(Dr. Rohini Patil, MBBS, Nutritionist and CEO of Nutracy Lifestyle)

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  • Indian diet has more simple carbs that is causing wide-spread diabetes among the population. They talk about balanced diet but do not define it. Protein is missing from the diet. A person requires, on average 0.8 gm of protein per kg of weight. Athlete requires more protein. Seniors requires more protein (up to 1 gm/ kg of wt.) since their bodies do not metabolize protein efficiently. Simple carbs (white bread, white rice) should be limited, so the fruits that are loaded with sugars. No limit for good (low Glycemic Index) vegetables (broccoli, okra, cauliflower). I am a diabetic. Doctors did not tell me in detail what should I eat. I found out on my own. After 30 years of research, I have come up with what I call, ‘ROORKEE ENGINEER’S BALANCED DIET”. I consider it the best diet for everyone. Of course, you cannot forget the MOST POWERFUL DRUG – WALKING/EXERCISE. I am mostly vegetarian. I get my protein from 7/8 egg whites a day. Egg white is 98% PURE PROTEIN. Healthy Life! Comments welcome.

    February 9, 2023

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