What Time Should I Eat Dinner?

If you’ve wondered this, then you aren’t alone. In fact, as a dietitian, I get asked this question frequently. Dinner is typically the third meal of the day, but for some, it may be their only meal of the day – I’m talking to you, chronic meal skippers, and once-a-day-intermittent-fasters. So what’s the answer – is there a cut-off time? Let’s dive in.

The Verdict

After sifting through research, the answer is inconclusive. In my professional nutrition counseling experience, for most, I would say no, there is not a cut-off time for dinner. Let me explain. I think the idea behind restricting food after a specific time of the day really stems from the choices made at this time of night. Research agrees that it may not be as much about the time, but more so the choices (1,2).  

Which makes sense if you think about it. After a long day of work meetings or an exhausting day juggling children, are you taking the time to prepare a balanced plate, or are you reaching for something sugary, starchy, or ordering takeout?

If the latter sounds like you, then instead of worrying about a cut-off time, it may be more beneficial to make some changes to your evening eating routine. Are you happy with what you’re eating? What’s working? What’s not? Use these answers to create goals and end the day on a healthier note.

Related content: 6 Tips for Meal Prepping Like a Pro

 

How do I know when to eat dinner?

The best time to eat dinner is when you’re physically hungry. I’m talking when you’re beginning to think about food, and your stomach is slightly growling. These signals are good indications that your body is ready for a meal, no matter the time.  

Generally speaking, this occurs every 3 to 5 hours throughout the day. So if you eat lunch around noon, then you’re probably ready for a snack around 3 pm or dinner around 5 pm.

Related content: How to Build a Healthy Plate

 

There are some groups of people who may benefit from eating dinner on the earlier side. Let’s see if you might fall into these exception categories.

What medical conditions may benefit from earlier eating?

Individuals suffering from occasional heartburn or those with a chronic reflux diagnosis like GERD may benefit from an earlier dinner. Current recommendations to support acid reflux are to stop eating 3 hours before laying down (aka bedtime). If you go to bed around 10 pm, then you should stop eating by 7 pm. This gap allows your body enough time to digest the food and avoid it from coming back into the esophagus, causing those symptoms.  

Diabetics or those with blood sugar issues may benefit from dinner adjustments. Unfortunately, this is more on a case-by-case basis, so you’ll want to be working individually with your medical team. They’ll be monitoring your medication dosage and timing, as well as your blood sugar readings, to see what might be beneficial. Since food impacts blood sugars, eating earlier may help get your numbers within range before bed. One study found prediabetic men that ate earlier dinner showed improvements in insulin sensitivity. Check with your doctor to see what’s right for you.

Who else may benefit?

Individuals following an Intermittent Fasting plan may opt for dinner on the earlier side due to their fasting windows. There are a couple of different plans, but commonly you have an 8-hour eating window followed by a 16-hour fasting period. If you begin eating at 8am, then you should stop eating by 5pm. You can read more about Intermittent Fasting in our previous article. Be sure to take a look through the comments if you’re considering trying IF, as many members have found this plan to be beneficial for a variety of reasons that work for them.

Lastly, it may help individuals who are stuck in a weight loss plateau, especially if what you’re eating is healthy, but the timing of it tends to fall in those later evening hours. Start by eating the same type of dinner, but adjust the time to be earlier. This approach is based on circadian rhythms and limiting eating when your brain has begun preparing for sleep. One study found that eating later in the evening increased body fat. While this particular study did not control for the amount or type of food consumed, it may be worth a try adjusting your meal times to help push through a plateau.

The Bottom Line

It may be more beneficial to take a look at your overall eating patterns towards the end of the day and adjust portions and choices rather than putting too much emphasis on the time. For those with GERD, diabetes, or following fasting plans, an earlier dinner may be best. 

Many eating patterns can support a healthy weight. The key is about being consistent in your food choices to promote long-term healthier outcomes.