Most nutrition guidance describes what we eat. But food choices are not the only factor that impacts health. When you eat matters, too. Those with earlier eating patterns benefit from small metabolic advantages that can make weight management feel a little easier. Earlier patterns help because late eating makes you hungrier, even if you eat the exact same amount and types of food!
The truth is that early and late eating have different effects on the body, and part of this is explained by eating in ways that align with your daily bodily rhythms. These circadian rhythms influence hormones and digestive tract functions, and the research indicates that our appetite can be easier to manage by avoiding late evening eating. 
Many studies show that our eating decisions change throughout the day. As the sun goes down, many of us feel more hungry, and cravings for high-calorie food arise. These cravings are not for broccoli or apples. Instead, we favor ultra-processed foods. Suddenly the chips in the pantry call your name. And cookies and ice-cream may sound better than ever.
As the evening wears on and we near bedtime, our brain activity changes. We have less ability to focus on long-term health goals, and instead, we become more impulsive. We give in more easily to suggested ideas and desires as the evening progresses. Our hormone patterns change, and this leads to subtle differences in our digestive organs, resulting in less control over blood sugar. This late eating pattern is associated with a higher percent body fat.
Not everyone eats more at night. Those who stick with scheduled eating have better-synchronized circadian rhythms. Research indicates that adhering to set times for meals and snacks can help us avoid impulsive eating decisions linked to weight gain.
What happens when the same individual tries shifting from early to late eating patterns and vice versa? In a recent study, overweight or obese individuals tried both approaches in a random order. Their energy from food (calories) were identical in both conditions. Although we tend to eat more at night, this study eliminated that possibility to test what happens to hunger.
In the study, appetite was higher in the late eating pattern, but energy expenditure was lower. Metabolic rate was subtly lower, perhaps because they moved less throughout the day and had a slightly lower body temperature. Remember, all individuals tried both eating patterns, so this finding was not due to individual differences.
Eating close to bedtime decreases how many calories you’ll burn by about 5%. This doesn’t sound like a lot, but it leads to a difference of about 60 calories. For those seeking fat loss, this can make a difference over time. After a full year, for example, the energy balance difference may total about 22,000 calories! That accounts for about six pounds of body weight per year.
The answer to whether you should shift mealtimes depends on your goals and priorities. If you hunger is a frustrating aspect of your day, then it may be worth the effort to shift to an earlier eating pattern. But if you typically eat social meals with family or friends at dinner, then it may be quite difficult. One option to consider is setting a late-night “kitchen-is-closed” time to help you avoid acting on late-night snack attacks.
There is no single solution that works for all of us. We are not all breakfast eaters, and that’s okay! If an earlier eating schedule is not appealing, what else works to handle hunger?
This helps your gut empty more slowly and helps healthy gut bacteria thrive. It leaves you feeling more satisfied with the same amount of calories, and it makes for a healthier digestive tract. Fiber is abundant in vegetables and fruit, so identify your favorites and work them into your eating plan!
Many experience less hunger when they keep a water bottle nearby and stay better hydrated. As we age, our thirst perception wanes, so drink water regularly and make sure your urine color is light as a sign of proper hydration.
Feeling stressed or frustrated often makes us want to eat. Food offers temporary relief, but does not have lasting benefits for emotional distress. Begin to notice how you feel and identify non-food-based rewards. What can you do for stress relief, to soothe rattled nerves, when you do not feel your best? Options to consider include a warm shower, a short walk around the block, petting your dog or cat, or asking your partner for hugs or cuddles. Other options that change how we feel include playing your favorite music, calling a friend, or engaging in enjoyable hobbies. All of these options activate your other senses, bring you a sense of comfort and wellbeing.
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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