What time is the healthiest to eat dinner?

The best time to have dinner

Research from Harvard Medical School (USA) examined overweight or obese patients and compared what happened to the body between eating dinner at 5 pm compared to eating dinner later.

The results found that eating dinner at 5pm is best for maximum health benefits, according to the Hindustan Times.

Eating at 5-6 pm can actually curb overeating which leads to body fat storage.

Eating dinner early brings many unexpected benefits:

Eating dinner at 5pm is best for maximum health benefits

May help burn fat, lower blood sugar

A recent study, published in the medical journal Journal of Clinical Endocrinology & Metabolism , found that people who ate dinner early, around 6 p.m., had nearly 20 percent lower blood sugar levels and 10 percent more fat burning than those who ate dinner late, even when consuming the same dinner, according to health news site Healthline.

These effects occur in healthy people, and are even more pronounced in people who are obese or diabetic, stressed study author Dr. Chenjuan Gu, a postdoctoral researcher at Johns Hopkins University (USA).

Lower cholesterol, blood pressure and reduce the risk of heart disease

The study, published in 2022 in the scientific journal Cell Metabolism , found that eating dinner early and leaving a 10-hour gap until breakfast the next day helps reduce "bad" cholesterol, thereby reducing plaque buildup in the arteries and reducing the risk of heart disease, according to NBCNews.

The results also showed that for people with pre-existing risk factors for heart disease, eating this way also helped reduce blood pressure and blood sugar levels.

Helps reduce hunger and eat healthier

Another study by Brigham and Women's Hospital (USA) found that eating dinner early increases the level of "fullness hormone" leptin by 16%, thereby reducing hunger, according to NBCNews.

Eating an early dinner also reduces your chances of feeling hungry by half compared to eating a late dinner. It also increases calorie burn and reduces fat storage.

Furthermore, people who eat dinner early tend to crave less starchy and salty foods, meat, dairy, and vegetables than those who eat dinner late.

Getting into the habit of eating dinner early may help reduce your risk of chronic diseases like diabetes and heart disease later in life.

Sleep better, wake up refreshed, more energetic

People who eat dinner between 5:30 and 6 p.m. tend to sleep better and have fewer sleep problems, according to Hindustan Times.

Eating dinner early also helps you wake up more refreshed, have more energy, and think more clearly.

Rashi Chowdhary, a renowned nutritionist working in Dubai and India, also said in a recent Instagram post: Eating dinner early has many health benefits because it helps to reset the circadian rhythm.

When your body's internal clock has enough time to rest, restore, and recover, it helps you:

• Reduced appetite or loss of appetite
• Wake up with a flat stomach
• More focused, more productive
• Much happier

Advice to take away

Dietitian Diewald, from the MacDonald Obesity Prevention Center (USA), added that these findings have great significance for disease prevention. Practicing the habit of eating dinner early can help you reduce the risk of chronic diseases such as diabetes and heart disease later in life, according to Healthline .

What to do if you are running late?

Diewald recommends eating a small, high-protein snack like plain yogurt sprinkled with nuts.

If it's late, curb your appetite and have just a light meal, says the expert.

Options might include a small salad with some grilled chicken, half a sandwich and fruit, or a cup of vegetable soup and a glass of low-fat milk, according to Healthline .

Try to eat your largest meal at breakfast or lunch if possible, advises Diewald.

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