What’s the best time to have lunch for weight loss?

Meal timing is crucial for weight loss! We know for years that the breakfast can help obese people lose more body weight. But, the time of having lunch and dinner is also vital for losing more body fat while being in a caloric deficit. The best time to have lunch is before 3 p.m., as the body metabolizes carbs and regulates glucose better.

Meal timing is crucial for weight loss!

In fact, the distribution of energy intake across meals seems to be an important factor for weight loss. You better consume the majority of your daily calories during daytime.

According to a study, people who had a small breakfast and a large dinner lost significantly less weight than those who had a large breakfast and a small dinner.[1]

Certainly, total energy intake is the main factor of weight loss. We lose weight when we’re in a caloric deficit. But, meal timing, sleep timing, and exercise may regulate the secretion of hormones, such as melatonin, human growth hormone, and insulin which play a key role in weight loss.

Therefore, if you want to lose more body fat and preserve your muscle mass, you should:

  • above all, have breakfast. Skipping breakfast significantly increase the risk of obesity. Hunger hormones will make you seek calorie-dense, fatty, and sugary foods later in the day.
  • have dinner at least 3 hours before bedtime. Otherwise, night eating may inhibit the secretion of hormones that help the body burn body fat.
  • have lunch before 3 p.m.

What’s the best time of the day to have lunch for weight loss?

If you want to lose weight, you should have lunch before 3 p.m. Early lunch can actually help overweight people lose more body weight.

According to a 2019 study, people who had early lunch at 1 p.m. lost more weight, compared to those who had late lunch at 4:30 p.m.[1] Both groups consumed the same amounts of calories.

Researchers observed that late lunch can decrease glucose tolerance, resting energy expenditure, and the metabolism of carbs as compared to early eating.

This means that the human body regulates carbs better in the morning. Consuming carbs in the morning won’t make you fat. Most carbs will be stored as glycogen in the muscle tissue. On the contrary, a high percentage of carbs in the evening, or night will be stored as body fat!

Furthermore, people who had late lunch had increased cortisol levels. They were more stressed and had a difficulty sticking to a healthy, low-in-calories diet.

Certainly, caloric deficit is necessary for weight loss. But, meal timing may be a powerful tool to lose more body weight, eating the same amounts of calories. Also, meal timing makes it easy to follow a diet low in calories for months, as it regulates appetite hormones.