The Best Time to Eat Breakfast for Weight Loss

You’ve probably heard that breakfast is the most important meal of the day. And experts agree that, in most cases, some breakfast is better than no breakfast. That’s because skipping breakfast is associated with an increased risk of obesity, insulin resistance and metabolic syndrome.

But does it matter when we eat breakfast? 

Emerging research suggests that meal timing is important, especially for weight loss. “Studies show that front-loading calories earlier in the day supports greater weight loss, even under the same daily calorie intake,” says Lindsay Fencl, RD, CD. Here’s what dietitians have to say about the best time to eat breakfast, why eating earlier might be better and the many other benefits of breakfast.

Why This Is the Best Time to Eat Breakfast for Weight Loss

Eating earlier in the day aligns naturally with your circadian rhythm, the body’s internal clock, which regulates the sleep-wake cycle, hormone release and metabolism. In other words, our bodies are more efficient earlier in the day, when it comes to digesting food and burning calories, as compared to the latter part of the day.

It makes sense when you think about it: Food provides fuel, and you need that energy when you’re awake during the day versus when you’re sleeping at night. In fact, studies show that late-night eating is associated with weight gain and increased risk of chronic diseases like diabetes.

But when should we eat breakfast? “There is not an exact time that is best to have breakfast, as this may depend on the person and their typical schedule,” says Melissa Mitri, M.S., RD. “However, it’s clear that eating something matters, as research suggests a connection to eating earlier and greater weight loss.”

Mitri does suggest waiting to eat breakfast until at least 12 hours after your previous meal as a good starting point, due to the metabolic benefits of an overnight fast. “For example, if you ate dinner at 7 p.m., then your breakfast would be at 7 a.m. or later,” explains Mitri.

There is one study that found a sweet spot when it comes to specific breakfast timing and weight loss. Results of the study showed that eating breakfast between 6:45 and 7:30 a.m. led to more weight loss over 12 weeks versus eating breakfast between 8:10 and 9:10 a.m. Caveat: This was one study. More research needs to be done to validate these findings. 

Other Benefits of Breakfast

Supports Near- and Long-Term Brain Function

Eating breakfast could protect your brain from age-related cognitive decline. A recent study provided cognitive tests to more than 850 adults every 18 months. The researchers also looked for signs of neurodegeneration. The results showed that breakfast skippers did not perform as well on the cognitive tests compared to those who ate breakfast. Those who skipped the first meal of the day were also at greater risk of experiencing cognitive decline and signs of neurodegeneration.

“A quality breakfast, ideally consumed within two to three hours of waking, is linked to a wide range of health benefits, including better mood, improved cognitive function, smarter food choices and more effective weight management,” says Fencl. 

Increases Diet Quality

Eating breakfast may lead to eating a higher-quality diet overall. Research shows that skipping breakfast led to a two-point decrease in Healthy Eating Index Scores. Missing the first meal of the day lowered scores in the fruit, whole grain, dairy and empty calories categories.

Reduces Risk of Cardiovascular Disease

A quality breakfast can also do your heart some good. A clinical trial found that subjects who consumed 20% to 30% of their total calories at breakfast had lower BMIs and smaller waistlines, along with a 9% to 18% reduction in triglyceride levels and a 4% to 8% increase in HDL cholesterol levels.

Other Tips for Managing Your Weight

In addition to eating a balanced breakfast early in the day, and at least 12 hours after your last meal, follow these other habits for successful weight management. 

• Eat a balanced lunch and dinner. At most lunches and dinners, aim to follow the balanced plate framework, making half your plate vegetables, a quarter of your plate whole grains and a quarter of your plate protein. This helps keep you full and satisfied.
• Eat mostly whole foods. Choose whole foods like fruits, vegetables, whole grains, lean proteins, nuts, seeds and legumes. These foods not only pack protein and fiber to keep you full, but also provide important vitamins, minerals and antioxidants that keep inflammation at bay. Consume refined sugars in moderation.
• Get your steps in. Walking is one of the most underrated forms of exercise for weight loss. Research shows that walking for 50 minutes, just four times a week (at moderate to vigorous intensity) can help with weight loss and losing fat in the belly region.
• Lift weights. Strength training helps build and preserve lean muscle mass. When you lose weight, you lose both fat and muscle, unless you’re doing something to preserve that muscle mass. Less muscle means a slower metabolism. The Centers for Disease Control and Prevention recommends strength training at least two days per week.
• Get seven to nine hours of good-quality sleep. Sleep is just as important as diet and exercise when it comes to weight loss. Research shows that just one night of sleep deprivation decreases leptin, the satiety hormone, and increases ghrelin, the hunger hormone. This may lead to more snacking the next day, specifically on foods higher in fat and carbohydrates.
• Manage stress. Stress leads to elevated cortisol, the stress hormone. The carbs you crave when you’re stressed? It’s biological. Cortisol increases cravings for sugary and fatty foods. Elevated cortisol is also associated with an increase in belly fat. Practicing mindfulness techniques, meditation and exercise can all help reduce stress, which can impact weight loss.

Our Expert Take

Eating breakfast early in the day aligns with your circadian rhythm. Your body is more efficient in the first part of the day at digesting food and burning calories compared to the latter. When it comes to timing, experts suggest waiting at least 12 hours after your last meal. Eating breakfast is also associated with a better-quality diet, short- and long-term cognitive benefits and a reduced risk of cardiovascular disease.