What is the best time for dinner?

Before we dive into answering the question of what is the best time for dinner, it is pertinent to understand some of the dinner mistakes that we may be making and how we can find a middle ground to ensure we eat on time.

According to nutritionist Leema Mahajan, the top dinner mistakes are:

*No snacking after dinner

*Do not hit the bed right after dinner

*Avoiding carbs at dinner for weight loss – People usually avoid carbohydrates in the evening by thinking that they can cause fat gain.

“The only thing it does is, it reduces the total calories consumed in the day and it wouldn’t matter if that calorie deficit is to come from skipping lunch or dinner or eating in lower quantities across meals in the day,” said Mahajan.

What is the optimum time for dinner? (Source: Getty Images/Thinkstock)

*Skipping dinner for weight loss – According to Mahajan, there is no such evidence suggesting the metabolic benefit of skipping dinner. As long as carbohydrates fit into your plan and are taken in a quantified manner, there is no need to worry about fat gain.

Now, coming to the question asked, Mahajan said that it is ideal to have dinner three hours before bedtime. “Ideally, the best time to have dinner is 2-3 hours before going to bed, primarily to prevent the occurrence of gastric reflux—a condition where stomach acid flows back into the esophagus, causing discomfort and potential health issues,” explained Dt Rashi Tantia, HOD- dietician, Metro Hospital, Faridabad.

In most cultures, people tend to follow a sleep schedule that falls between 10-11 pm. Given this, it is recommended that dinner time should ideally be around 6-8 pm. “This timing aligns with the body’s natural rhythms and allows for sufficient time for digestion before bedtime. Understanding the process of digestion sheds light on why this timing is significant,” said Dr Tantia.

Food undergoes a complex journey in our digestive system, starting from the moment it enters our mouths until it reaches the stomach and eventually gets absorbed in the small intestine. According to Dr Tantia, the entire process takes approximately 1.5-2 hours for proper digestion to occur. This includes breaking down complex food components into simpler forms that the body can absorb and utilise.

“Consuming a meal 2-3 hours before sleep provides the digestive system with the necessary time to carry out its functions effectively. When we eat close to bedtime, the body may not have enough time to complete the digestion process, potentially leading to indigestion, discomfort, or disrupted sleep,” said Dr Tantia.

Moreover, incomplete digestion may hinder the proper absorption of nutrients from the food we consume. Additionally, eating well before bedtime can contribute to a more restful sleep, as the body is not preoccupied with the demanding task of digesting a substantial meal.

Furthermore, adhering to a 2-3 hour gap between dinner and sleep helps in managing the release of gastric juices. “These digestive fluids play a crucial role in breaking down food, and having adequate time between eating and lying down allows the stomach to maintain a more stable and controlled environment for this process,” said Dr Tantia.

 

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