Time and time again, we’ve learned that breakfast is the most important meal of the day. Starting your morning right with nutritious food not only gives your body the proper vitamins and minerals that it needs, but it also boosts your energy, strengthens your immune system, and improves your overall mood.
More often than not, everyone puts the spotlight on how crucial a healthy breakfast is. But in case you didn’t know, dinner is just as relevant. Your nighttime habits also affect your weight loss efforts. So with that in mind, when exactly is the best time to eat dinner? We asked registered dietitian Natalie Trapasso, MS, RD, CDN to find out. Keep reading to know more.
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Best Time To Eat Dinner If You're Trying To Lose Weight
According to Trapasso, "While there is no perfect time to eat dinner to lose weight, there is a significance to the timing of our meals. Because every one's day looks different, we wake up at different times, we work at different times, dinner time is going to look different for all of us."
She notes, "However, you can figure out your perfect dinner time by taking a look at your overall day. In an ideal situation, to lose weight our breakfast would be within 1 to 2 hours of waking up, our lunch would be 3 to 5 hours after breakfast, and our dinner would be 3 to 5 hours after lunch."
"A good rule of thumb is not going longer than 5 hours without eating," she tells us. "Going longer than 5 hours without eating can affect our blood sugars causing us to have increased cravings, make us more likely to overeat at our next meal, and increase the risk of us not making good, healthy choices because we are too hungry to care anymore."
To give an example, she shares that if you wake up at 7:00 a.m., your *perfect* dinner time would be between 5:00 p.m. and 7:00 p.m.
How do you know when you're supposed to stop eating? Trapasso says, "You should stop eating at least 2 hours before bed. Eating too close to bed can affect your sleep. Your body will be focusing on digesting rather than getting restful sleep. This can lead to increased hunger and cravings as well!"
What You Need To Know About Losing Weight And Eating Dinner
"Eating a balanced dinner is an important part of losing weight," Trapasso emphasizes. "Skipping any meal can wreak havoc on your weight loss. Our bodies like consistency. Giving our body adequate fuel through consistent meals can help manage cravings, increase our energy levels, and make it easier for us to lose weight."
She warns, "Not having a balanced dinner can make it hard for us to lose weight, because you are increasing your risk of sugar cravings, low blood sugar, and a slowed down metabolism."
Best Practices To Follow During Dinnertime
Make sure to add some protein to your plate.
Trapasso mentions, "If you want to lose weight, you should have a good source of protein at your dinner. Good sources of protein include any type of meat or fish, eggs, tofu, greek yogurt, or cottage cheese. Protein helps keep us full, satisfied and helps manage cravings."
Additionally, she suggests "to include a source of complex carbohydrates (whole grains, whole wheat, brown rice, potato/sweet potato, corn) and at least one vegetable." Having a meal with a combination of these three food items "is the perfect balance for weight loss."
Limit distractions and practice mindful eating.
During dinnertime, try to limit the use of your electronic devices. Trapasso recommends to stay away from the screens of your TV, phone, and laptop. "Focus on the food and how you are feeling. This will allow you to tap into your hunger and fullness cues," she explains.
Leave food on the counter instead of the table.
This may sound cliché but it's definitely worth a try. She says, "You're less likely to get up to get seconds or pick on food if it is left on the counter vs if it is sitting on the table in front of you."
