Many of us struggle with breakfast, often relying on just a cup of coffee or skipping it altogether. On the other hand, dinner is typically our favorite meal. It's often the heaviest, and we have the entire evening to enjoy it. The idea of eating dinner in bed and dozing off afterward also sounds appealing on several occasions, especially after a hectic day.
However, if this has been your routine, it might be time for a change. Just like breakfast and lunch, dinner should be planned and eaten at the right time. Proper timing and mindful eating can make a significant difference in how you feel and function.
"Dinner should be eaten three to four hours before going to bed," advises Dr. Archana Batra, a dietician based in Gurugram. This timing promotes healthy digestion and helps avoid discomforts like acid reflux that could disrupt sleep. It also facilitates the body's effective use of nutrients without contributing to fat storage.
Kanika Malhotra, a Delhi-based consultant dietician and diabetes educator, suggests that the best time for dinner is usually between 5 pm and 7 pm. This timing aligns with the body's circadian rhythm, optimizes metabolic health, promotes better sleep, and prevents overeating.
"According to research, eating an early dinner can reduce your risk of developing Type 2 diabetes and heart disease by keeping your blood sugar constant and improving insulin sensitivity," Malhotra adds.
Kanika Narang, deputy manager of the dietetics department at Indraprastha Apollo Hospitals in Delhi, mentions that having dinner 2-3 hours before bedtime is ideal. However, the optimal dinner time can vary based on individual schedules, lifestyle, and cultural factors. Some people may benefit from eating around 6-7 pm, while others with later schedules might dine around 8-9 pm. The key is to maintain consistency and allow sufficient time for digestion before lying down to sleep.
It's best to have your final meal of the day before 9 pm. As mentioned by Kanika Malhotra, eating after this hour can increase the risk of cerebrovascular illnesses like stroke and negatively impact cardiovascular health. Additionally, delaying dinner might disturb the body's circadian cycle, leading to slower metabolism and increased fat storage.
Late eating has been associated with increased hunger and decreased efficiency of appetite-regulating hormones, which can lead to overeating.
The last meal of the day plays a crucial role in overall health and well-being. Apart from regulating your body's metabolism, it provides essential nutrients required for overnight repair, growth, and overall function.
"A balanced dinner can help maintain energy levels and avoid waking up hungry, which can disrupt sleep," says Dr. Archana Batra.
However, many people skip dinner due to a heavy evening snack, leading to midnight snacking instead. Kanika Malhotra warns that skipping dinner can harm the body in various ways, including low blood sugar levels that cause weariness, dizziness, and problems concentrating. It may also cause the body to save energy, making weight reduction more difficult. While missing dinner occasionally is not dangerous, doing so regularly can have negative health consequences.
"While building a healthy dinner, prioritize a harmonious blend of lean proteins, complex carbohydrates, healthy fats, and a vibrant array of vegetables," says Kanika Narang. She also suggests limiting the intake of heavy, processed foods. Indulging in meals high in saturated fats, such as fried foods or creamy sauces, can contribute to weight gain and cardiovascular issues. Similarly, sugary foods and beverages can disrupt metabolic balance and impair the quality of sleep.
Kanika Malhotra advises, "Aim for half your plate to consist of vegetables and fruits, a quarter for lean protein, and a quarter for whole grains. Avoid using heavy gravy or creamy sauces that add unnecessary calories and fat. Portion control is also crucial."
Experts state that eating a good and timely dinner can significantly reduce the likelihood of late-night snacking, which can lead to weight gain and disrupt sleep. However, if you find yourself craving late-night snacks, Dr. Archana Batra suggests making healthier choices and being mindful of portion sizes.Â
"If you find yourself regularly snacking late at night, it might be a sign that you're not eating enough during the day. Review your daily meals to ensure they're sufficient. Some mindful habits while midnight snacking include avoiding screen time, as eating while distracted can lead to overeating," adds Dr. Batra.
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