Follow Al Rai
Frank Scheer, Director of the Medical Chronobiology Program at Brigham and Women's Hospital, confirms that the body operates on a biological clock that regulates many of its functions, meaning its response to food may vary depending on the time of consumption.
In a study conducted by Daisy Duan from the Johns Hopkins University School of Medicine, 20 healthy young adults consumed the same meal on two different occasions, the first at 6 PM and the second at 10 PM.
The results showed that eating late was associated with a greater increase in blood sugar levels and a lower ability of the body to process fats, compared to eating the meal earlier. A subsequent experiment indicated that these effects are not necessarily directly related to sleeping immediately after eating.
Melatonin, a hormone that rises at night in preparation for sleep, may be one of the factors explaining the body's different response to food during evening hours.
As the night progresses, the body's ability to handle glucose changes, which may make late meals less suitable for metabolic processes. Laboratory experiments conducted by Scheer's team also indicated that delaying food intake is associated with increased hunger and a lower rate of calorie burning, along with changes that may promote fat storage.
There is not enough evidence to definitively conclude that eating dinner late inevitably leads to obesity or diabetes in everyone. Many studies have been conducted over short periods and in laboratory conditions that do not necessarily reflect daily life patterns.
However, researchers believe that frequent eating in late hours may be associated with undesirable metabolic changes over time. Other studies suggest that consuming the majority of calories in the first half of the day may help improve some metabolic indicators and support weight loss.
The impact of meal timing may extend to sleep quality and duration. Duan's research suggests that stopping food intake early in the evening may be associated with longer sleep compared to continuing to eat until midnight.
Also, a study published in 2024 linked late eating to a higher risk of death, but observational results do not prove that meal timing is the direct cause, as other health and behavioral factors may interfere with this relationship.
There is no single ideal timing that suits everyone, but avoiding large meals shortly before bedtime is a practical option that may support metabolic health.
Duan recommends leaving at least two hours between the last meal and bedtime, while Colin Pop, from the Grossman School of Medicine at New York University, suggests that having dinner between 5 PM and 7 PM may be a suitable goal for many.
This does not mean that having dinner late occasionally is cause for concern, especially for those whose work or daily life circumstances require it. The most important thing is to avoid large meals before bedtime and maintain a balanced diet.
Dinner timing can be adjusted gradually instead of suddenly changing the daily routine. Eating balanced meals containing protein, fiber, and healthy fats helps reduce extreme hunger during the evening.
It is also advisable to set a relatively regular dinner time, reduce food intake in the hours close to bedtime, and choose a time that aligns with sleep, work, and daily needs.
Summary: Having dinner at a relatively early time may help improve some metabolic indicators and support sleep, but timing alone does not determine health or weight; quality of food, quantity, physical activity, and sleep regularity are also essential factors.
Know more about this story?Send us a tip
Ask about this report — answers stay grounded in its text.
