Our body’s circadian rhythm follows a natural cycle of light and dark, with light stimulating activity and eating, while darkness signals rest and fasting. It’s not surprising that eating late at night is linked to weight gain. Night-shift workers, for instance, have a higher risk of obesity, particularly around the abdominal area. This is due to various factors influenced by circadian rhythms, including poor sleep, metabolic issues, and unhealthy eating habits.
Research has shown notable differences based on meal timing. In a 20-week study, those who ate earlier in the day lost weight more quickly than those who ate later, even though their appetites, types of diets, and energy consumption were similar. Another study found that obese women who consumed most of their calories at breakfast lost 2.5 times more weight than those who ate the same amount of calories at dinner.
However, it’s important to note that these studies often relied on subjective energy use and food intake measures. Most evidence still supports the notion that the quantity and quality of food are more critical than the timing. To lose weight, you must consume fewer calories than you burn and ensure adequate protein intake to lose fat rather than muscle.
The timing of protein and carbohydrate intake can be important around exercise times. For regular meals, if eating late doesn’t lead to higher daily calorie consumption or unhealthy food choices, it likely won’t affect your weight. So if you prefer to skip breakfast and use those calories for other meals, that’s generally fine.