From the Research
The best timing to eat for weight loss is to consume a single meal per day in the evening, as this has been shown to lower body weight and adapt metabolic flexibility during exercise via increased fat oxidation. This approach is supported by a study published in 2021 in the journal Frontiers in Physiology, which found that eating one meal per day between 17:00 and 19:00 resulted in significant weight loss and improvements in metabolic health compared to eating three meals per day 1.
Some may argue that eating earlier in the day is more beneficial for weight loss, citing the importance of aligning with the body's natural circadian rhythm and optimizing hormone function, including insulin sensitivity 2. However, the most recent and highest quality study on this topic suggests that eating a single meal per day in the evening may be a more effective approach for weight loss, at least in the context of a controlled diet and exercise regimen.
It's also worth noting that overall calorie intake and food quality remain the primary factors in weight loss, and that timing is just one aspect of a comprehensive weight loss strategy. Other studies have explored the effects of meal frequency and timing on weight loss, but the evidence is not always consistent, and more research is needed to fully understand the relationship between meal timing and weight loss 3, 4, 5.
Key points to consider when implementing this approach include:
- Eating a single meal per day in the evening, between 17:00 and 19:00
- Ensuring that the meal is eucaloric, meaning that it provides the necessary calories for weight maintenance or loss
- Avoiding snacking and eating outside of the designated meal time
- Combining this approach with regular exercise and a balanced diet for optimal weight loss results.