Weight loss involves more than just calorie intake and expenditure; it also relates to meal timing, frequency, and when dinner is finished. According to Eating Well, individuals aiming for weight loss should develop a scientific eating plan.

Breakfast

Breakfast provides the body with energy to start the day, so individuals aiming for weight loss should not skip breakfast, even when busy. A nutritious breakfast should be prioritized, including protein, fiber, complex carbohydrates, and healthy fats.

Those aiming for weight loss should also maintain about a 12-hour gap between dinner the previous night and breakfast the next morning, for example, finishing dinner at 7 p.m. and eating breakfast at 7 a.m. This interval allows the body more time to utilize stored energy, supporting weight management and appetite control. Consistent meal times not only help manage weight but also contribute to improved overall health.

Eating eggs for breakfast provides protein, promoting satiety. Photo: Bui Thuy

Lunch

Among the three meals – breakfast, lunch, and dinner – lunch should be prioritized with a higher quantity of food and calories. Consuming most of the necessary energy and nutrients at midday helps the body and brain maintain energy for daily activities. Afternoon and evening activities also contribute to expending the consumed energy, limiting fat accumulation.

The timing of lunch appears to have less impact on weight loss effectiveness. However, it is advisable to maintain a fixed lunch time each day. This habit aligns with the body's circadian rhythm, supporting digestion and hormone regulation.

Dinner

According to Very Well Health, individuals aiming for weight loss should eat dinner early, around 5 p.m. instead of 8 p.m., to better align with their circadian rhythm. If an early dinner is not feasible, it is recommended to finish dinner at least three hours before bedtime. This practice helps limit nighttime snacking, provides more time for the body to digest food, and can support sleep. Eating dinner early also extends the overnight fasting period, which may help control appetite and blood sugar.

Eating too much close to bedtime can affect sleep quality and increase the risk of gastroesophageal reflux. Sleep deprivation can also cause hormonal changes, impacting weight loss effectiveness.

Dinner portions should be smaller than both breakfast and lunch. Prioritize low-calorie foods that promote satiety, such as: eggs, Greek yogurt, oats, chicken breast, broccoli, and asparagus.

By Anh Chi (Compiled)