The Best Time to Eat for Weight Loss, According to Research

In a Nutshell: The best time to eat for effective weight loss is within an 8-hour window early in the day, as this timing is more beneficial than traditional eating patterns spread over a longer duration.


  • Early Time-Restricted Eating (eTRE), which involves consuming meals within an 8-hour window starting early in the day, is more effective for weight loss than traditional eating patterns spread over 12 hours or more.
  • While eTRE significantly aids in weight reduction, its impact on fat loss is explicitly not conclusively proven, highlighting a need for further research.
  • Beyond weight loss, adopting an eTRE schedule can improve diastolic blood pressure and overall mood, indicating broader health benefits.

Finding the Best Time to Eat for Weight Loss

Picture this: Adjusting your meal’s timetable might just unlock the secret to weight loss. A fascinating study has illuminated this intriguing idea, suggesting that the timing of your meals could be as pivotal in shedding pounds as the contents of your plate.

The study, conducted with adults struggling with obesity, compared two eating schedules: Early Time-Restricted Eating, where participants ate within an 8-hour window early in the day (from 7:00 to 15:00), and a control group with a more typical eating span of 12 or more hours.

Is Early Meal Timing Key to Weight Loss?

Participants following the eTRE pattern tended to lose more weight than those in the control group. Specifically, the eTRE group lost about 6.3 kg, while the control group lost roughly 4.0 kg.

Interestingly, the study did not find a significant difference in fat loss between the two groups.

Beyond weight loss, eTRE showed benefits in reducing diastolic blood pressure and improving mood.

This study brings to light the concept of meal timing as a crucial factor in weight loss. The Early Time-Restricted Eating approach essentially means eating earlier in the day and fasting for the rest of the evening and night. This method seems to help cut down additional calories, equivalent to about 214 kcal per day.

But what makes eTRE work? It’s about aligning eating patterns with the body’s internal clock, or circadian rhythm. This alignment might help the body process food more efficiently, leading to better weight management.


The takeaway from this research is clear: the best time to eat for weight loss might be earlier in the day, within a restricted timeframe. eTRE, as an eating pattern, not only aids in weight loss but also improves blood pressure and mood. 

However, the impact on fat loss is still a topic for further research. For those looking to manage their weight, considering what to eat and when to eat could be a game changer.

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