Overview
- Recent coverage distills evidence that meal timing can be nearly as important as meal content, with earlier evening eating better aligning with circadian rhythms.
- In one controlled study, a 10 pm dinner produced roughly 20% higher blood-glucose peaks and about 10% less fat burning compared with the same meal at 6 pm.
- A meta-analysis of 29 trials links earlier eating windows, fewer meals, and front-loading calories to greater weight loss and improved markers such as blood pressure, blood sugar, and cholesterol.
- Guidance for winter suggests finishing dinner between about 5:30 pm and 7:00 pm or leaving a 2–3 hour gap before sleep, with more calories shifted to breakfast and lunch.
- Experts note meal timing should be individualized, as factors like evening training, shift work, schedules, and chronic conditions can justify later meals or tailored approaches.