The Best Time to Eat Your Meals, According to Science

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You search TikTok for nutritious recipes, meticulously plan meals with the perfect blend of nutrients, and strictly adhere to your shopping list. It seems like the formula for good health, doesn't it? Well, it might be—provided you consume those meals at the right times. While there are various approaches to eating, and what works best for you might not suit someone else, aligning your meal times with your body's internal clock could offer significant benefits.

Jonathan C. Jun, MD, an associate professor at Johns Hopkins School of Medicine, explains, "Your body handles the energy it takes in differently depending on the timing of your meals." Research indicates a connection between your ability to burn calories and regulate appetite with your circadian rhythms. Failing to synchronize your meals with your body clock might elevate fat-storing hormones, counteracting the advantages of a healthy diet.

The concept of aligning meal times with circadian rhythms is gaining traction due to compelling evidence suggesting its role in promoting weight loss. There's even a "circadian rhythm diet" based on ideal times for breakfast, lunch, and dinner.

So, what does this mean for your meal schedule?

6:00 to 9:45 a.m. - Ideal breakfast time. Research published in the journal Obesity links consuming a high-protein breakfast (e.g., eggs, lean pork sausage, Greek yogurt, or nut butter) in the morning to lower rates of weight gain. Those who ate during this window were also less likely to experience post-10 a.m. hunger.

10 a.m. - Snacktime. A light snack, like an apple with peanut butter or string cheese with whole-grain crackers, helps control hunger and cravings. Studies show that a 190-calorie snack at 10 a.m. led to more fat burning compared to the same snack at 11 p.m.

1 p.m. - Lunch break. Eating an earlier lunch is supported by research, as late eaters showed decreased glucose tolerance and burned fewer calories at rest. Dieters who ate lunch after 3 p.m. lost less weight than those who dined earlier, despite similar calorie intake.

6 p.m. - Dinnertime. Having dinner earlier, like at 6 p.m. instead of 10 p.m., can lead to a 10 percent increase in overnight fat burning, according to a study by Jun. Eating an earlier dinner and avoiding late-night snacking may contribute to better sleep and weight management.

Understanding the science behind meal timing and adjusting when you eat breakfast, lunch, and dinner could significantly impact your health.