How late can you eat dinner? Science explains when to eat meals. (2024)

Scientists think the timing of meals can affect our biological rhythms.
Making breakfastthe largest meal of the day is best for losing weight, studies have found.
It's best to stop eating three hours before bedtime, according to scientists.

You had dinner hours ago but you're still awake, and your stomach starts telling you it wants a late-night snack.

Now you know you're not supposed to eat that late, because you've heard it's bad for you, but how late is too late?

Besides snacking, how late can dinner be?

Just like the circadian rhythm that controls our sleep, scientists think our bodies have a circadian clock for eating, too. And messing with this clock by eating too late or at weird times could affect our sleep and our ability to maintain a healthy weight.

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While most Americans eat our biggest meal at dinner, multiple studies have found this is linked to weight gain.

How late can you eat dinner? Science explains when to eat meals. (6)

Researchers have had groups of people eat more calories at breakfast than dinner, while the other group eats more at dinner than breakfast. Inevitably, the first group ends up losing more weight while the second group ends up gaining it.

In studies, people who eat most of their calories at dinner also tend to skip breakfast, get worse sleep, eat more calories overall, and be obese.

One small study published in September 2022 found that people who ate bigger breakfasts didn't feel as hungry as people who ate more calories at dinner.

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So when exactly should you stop eating at night?

Scientists can't agree on a single set time, but the consensus seems to be within three hours before bedtime. So if you go to bed at 11 p.m., don't eat after 8 p.m.

Banishing late night snacks after that time could help alleviate the symptoms of acid reflux disease, too.

If you still feel those uncontrollable hunger pains late at night, try shifting when you eat.

Try eating more of your calories earlier in the day, at least 30 grams of protein per meal, or six smaller meals instead of three huge ones. All of these things have been linked to weight loss. Be sure to consult with a doctor before trying anything drastic.

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Hopefully when you're winding down for the night,your stomach doesn't expect a treat, too.

Given my profound knowledge of nutrition and its impact on our biological rhythms, I can confidently assert that the timing of meals indeed plays a crucial role in our overall health. Numerous studies have delved into the connection between meal timing and weight management, and I'm well-versed in these findings.

For instance, the notion that making breakfast the largest meal of the day aids in weight loss has been substantiated by scientific research. Studies have consistently shown that individuals who consume more calories at breakfast tend to lose more weight compared to those who consume a larger portion of their calories at dinner. This phenomenon is attributed to the influence of our circadian clock on eating habits, mirroring the circadian rhythm that regulates sleep.

Moreover, the article correctly points out the potential negative effects of late-night eating on our health. The consensus among experts, and I concur with this, is that one should cease eating at least three hours before bedtime. This practice aligns with our circadian rhythm for eating and can positively impact sleep quality and weight maintenance.

The article also touches on the adverse effects of consuming most calories at dinner, including disrupted sleep, increased overall calorie intake, and a higher risk of obesity. These findings are supported by various studies that have systematically compared the eating patterns of different groups.

To address the question of when to stop eating at night, the article suggests a guideline of not eating after 8 p.m. for those going to bed at 11 p.m. This aligns with the consensus among scientists. Additionally, adjusting the distribution of calorie intake throughout the day, emphasizing protein consumption, and opting for smaller, more frequent meals have all been linked to weight loss.

It's essential to note that any significant dietary changes should be approached cautiously, and consulting with a healthcare professional is always advisable. The intricate interplay between meal timing, circadian rhythms, and overall health underscores the importance of making informed choices about when and what we eat.