The Best Time To Eat To Lose Weight | Dr. Nick Z

The Best Time To Eat To Lose Weight | Dr. Nick Z

In this video, I’ll uncover some of the best
times you should eat if you want to lose weight. The topic of weight loss is incredibly confusing.
First of all, there’s an enormous amount of misinformation out there about it and the
other thing is that there is so much conflicting research. One piece of research puts you in
this direction. Read another piece of research and it puts you in the opposite. Now, when
we break this down a little bit further and we start talking about the best times to place
your meals in order to lose weight, oh my gosh, that is a mess when it comes to the
research. So, that’s why in this video we’re going to try to break it down and make it
very simple for you. We’re going to talk about the best time to eat to lose weight. So, stick
around to the end of this video. But before we get started, I’m Dr. Zyrowski
and welcome to the channel. If you’re new to the channel, it’s a pleasure to have you
here. Be sure to subscribe, hit that notification bell and join our notification community.
That way can help you excel your health and your life. Let’s go ahead and talk about some of the
conventional wisdom that is associated with the best time to eat and also just weight
loss in general because I think there’s a lot of danger in this conventional wisdom
as it has led so many people astray. There’s so many people who have obesity problems.
There’s so many people who have serious health conditions following this conventional
wisdom for many years. Now, conventional wisdom first starts off with six small meals a day.
Now, six small meals a day is something that I actually heard one of the trainers at the
gym the other day teaching somebody that they need to do in order to start losing weight,
and I was like oh my gosh. I just wanted to I wanted to scream because I knew it was not
the best route for that individual to take in order to lose weight. In fact, if you’re
doing six more meals a day, one of the things that you’re going to do is you’re going to
constantly be just spiking those metabolic hormones and cause yourself to have a lot
of cravings. Now, in this individuals thought process is that well six small meals a day
is going to boost your metabolism, and as a result, you will burn more fat, but of course,
that’s going to be a very difficult and challenging thing to accomplish because what they’re trying
to do too is calories restrict with multiple meals. I mean have you ever tried calorie
restricting with multiple meals? There is not a more miserable way to calorie restrict
and so we have to make sure that if we are using some of these different strategies in
order to lose weight, we’re not falling into this conventional wisdom that sets so many
people up for failure. And by the way this whole topic came about
the other day when I was actually sitting in a waiting room and I was watching some
big TV show talk about how important a breakfast is and how important having a big breakfast
is in fact because if you’re not having breakfast its associated with so many different health
conditions. Now, when we look at breakfast in general, there’s so much research out there
that points to having a huge breakfast and also making that your biggest meal of the
day but your most important meal of the day as well. And the fact is, is that you know
even though a lot of research points to that, there’s so much research that actually conflicts
that same report. So, we have to make sure that we take all this stuff into consideration
and when we look at all the research out there, once again, even though there’s an enormous
amount of research – and this is where a lot of people get they get caught up in this because
there’s so much research saying that you should go in and have a big breakfast and there’s
so much research saying that’s a bad idea. Now, anyway moving past that there’s also
the conventional wisdom of don’t skip your meals because if you skip your meals what’s
going to happen is you’re going to drive down your metabolism and as a result you are going
to start gaining weight. This is where this idea of small meals a day comes in. Now, like
I said at the very beginning, there’s so many people who have been led astray by this type
of information and there’s so much missing in it. I mean, could you imagine actually
going in telling somebody that the most important meal of the day is breakfast, but yet you’re
not really talking about what you should eat for breakfast so the person wakes up and they’re
eating toast and jelly and bagels and all the typical breath breakfast foods that a
lot of people eat, the average person eats? And so, there’s so much more to this conversation
just talking about the actual meal times, who cares? But what are you eating? We’ll
get more to that in just a moment. Now the other thing we want to take into consideration
in this conversation is a 24-hour internal clock. Running behind the scenes in the brain
we have this 24-hour internal clock that is responsible for sleep cycles, energy cycles,
metabolic regulation, which we’re going to really focus on here, and body weight regulation
as well which we’re going to focus on. Now, this is really interesting because this study
of the different circadian rhythm and how it actually is associated with metabolic hormones
can tell us a few things. First of all, when we look at these different studies what they
show us is that insulin sensitivity is highest in the morning. The other thing that it shows
us is that the beta cells in the pancreas are most responsive in the morning as well.
Now, moving a little bit further, it will go on to tell us that if you are eating past
8 o’clock at night it’s highly associated with weight gain, but also associated with
many different conditions – gastrointestinal conditions, also cholesterol issues, associated
with diabetes, all of that. So, those are two important factors that we want to take
into consideration as we move forward into this topic. And matter of fact, when we look at the circadian
rhythm, I actually use my meals in order to help fix my circadian rhythm when it’s off
because as I mentioned the circadian rhythm plays a huge role in metabolic regulation
and so by actually using food to help reset it if you’re off, it is a huge way to actually
get some good results with that. And so, if I notice that I’m not sleeping well at night
and then I’m starting to have all these different issues – and a lot of times this stuff comes
up on a stress you have a couple stressful days, things aren’t going too well, next thing
you know your throw off your whole circadian rhythm as a result what I will do is I’ll
have one day where I’ll put three meals in and I’ll have breakfast, lunch, and dinner
and the whole reason is just to help reset my circadian rhythm clock because the foods
that you’re eating in the, like I said, metabolic regulation is also going to be very important
for actually setting this properly. And so let’s go ahead and move on and continue
this conversation – best eating patterns for weight loss. Now, the best eating patterns
for weight loss are going to be these as follows. First of all, let’s talk about the calorie
restriction though with fasting because if you want to actually do calorie restriction,
you’re trying to put yourself on a calorie deficit in order to lose weight which is very
important. If you’re trying to lose weight doing a calorie deficit is going to be important.
Fasting is the way to go in order to accomplish this. Doing six small meals a day and trying
to put yourself into a deficit, like I said, I couldn’t think of anything more miserable
because you’re going to be craving food and you’re just going to have energy problems,
you’re not going to feel good. And so if you want to put yourself into a deficit, use fasting
– intermittent fasting – in order to accomplish this it’s going to be so much easier because
when you’re in that fasted state, you won’t have all the cravings constantly stimulating
metabolism all day, you’re not going to feel too great. Now, the other thing we have to take into
consideration as I mentioned before is eating a healthy diet. Like I said, many of these
studies say oh breakfast is so important. Make sure you’re eating a big breakfast is
important. Eating breakfast is associated with being healthier. Skipping breakfast is
associated with a lot of different disease. But one of the things they never talk about
is what you’re eating. So, we have to make sure that even though we’re going to switch
up the eating hours in order to get better results, we have to be very conscious of what
we’re eating. So, intermittent fasting is going to be a great way of course to accomplish
this. And we’re going to talk about the hours in just a moment that work very well, but
the thing is too is that we have to be eating healthy. If you’re trying to do intermittent
fasting and you’re trying to place your meals in a particular way, but yet you’re eating
unhealthy foods, it doesn’t work out well. It doesn’t work out well because you’re going
to have cravings, you’re not going to feel well, your energy will be plummeted, and then
of course you won’t lose weight. And so some of the best hours for eating, the best places
to have your meals is first of all going to be between 9 and 5. So, if you’re doing 16
and 8 intermittent fasting, you’re going to be fasting for 16 hours, eat your meals within
the 8-hour period. This means that your first meal is going to be around 9 in the morning
and I really like this method. As a matter of fact, this is one of my favorite fasting
hours right there. The reason for it is because we’re most insulin sensitive in the morning
and then it shuts down eating far early in the evening and you’re not eating late into
the night. And so the thing is here when we look at 9 to 5, according to you know these
different studies about metabolic regulation, the circadian rhythm, this 9 to 5 is going
to be one of the best to follow. Now even though this is one of my favorite, this is
one that I never follow. The reason for it is because with my work schedule and everything
else, it is almost impossible for me to follow that schedule like it is for many people.
So, though this is a favorite of mine, it doesn’t really work out for me. 11 to 7 is
my second favorite. Now that means you’re going to have your first meal around 11. You’re
going to be having no more food past 7 o’clock at night. I like this one right here works
well. And then 12 to 8 is also a very common one. It’s probably one of my least favorites
if you’re going to be doing two meals a day. And so ideally what we’re doing is two meals
a day here. Now, let’s talk about the snacking between
these meals because we need to understand snacking rules. Now, when we look at the average
American, what studies show us and the statistics show us is that the average person is consuming
between 4 ½ to 10 ½ meals per day. Now, I shouldn’t say meals. Let’s say they’re
eating between 4 ½ to 10 ½ times per day. So, what we want to do for the best weight
loss results is we want to eat 2 times a day or we want to eat 1 time a day which we’ll
get to in just a moment. So, if we’re going to try to get good results with weight loss
doing 2 meals a day, then we want to make sure that we’re not snacking in between. Those
are the snacking rules. We don’t want to fall into this category we’re like the average
person is consuming food 10 ½ different times a day. That’s a horrible way to try to lose
weight if you are just stimulating your metabolism all day. So, we want to make sure that we’re
not snacking. Those are the snacking rules is don’t do it. And then best time for one
meal a day and the thing is, is that if you can do one meal a day between 9 and 11, between
like a 2-hour period right there, that’s really excellent. It doesn’t work out too well for
a lot of people. Those are some of my favorite hours if you could work that out, but the
other thing that we have to consider here – let’s say that that doesn’t work for you
any other time is sufficient we just want to make sure that we get it in before 8 o’clock
at night. So, if we get that one meal a day in before 8 o’clock at night, shut down eating,
and then start fasting – if we’re doing one meal a day of course all the way till about
you know let’s say 6 o’clock the next day, then we’re these are going to be the best
patterns in order to help you lose weight. So, follow some of these patterns. This is
a two meal a day pattern. One meal a day pattern is awesome if you can do it between 9 and
11 but if not, you just shut it down before 8. What are the patterns that you’re using? Put
in the comments section below I’d love to know which one you find works best for you
because of course these are based off of some of the science I’m reading, based off some
of my personal experience, and what I see work for other people, but what works for
you? Put down below. And then like I said down here we want to make sure one meal a
day, shutting it down before 8 o’clock, no snacking. Give this video a thumbs up and
share it with your friends and if you want to learn more about intermittent fasting,
check out this video over here that’s going to talk about the things that you should never
do when intermittent fasting. What I find is that 16 and 8 typically works
very well for most people regardless of the situation, but one meal a day is where you
start putting too much stress on…



  • Dr Mero

    First comment 😊Dr. Nick, after workout I must eat within an hour as a maximum Or is it not true and I can exceed more time? I don't like any protein supplements, I just eat only food

  • Kikita Berrios

    How? In fasting 🧐

  • Repa Pepz

    Thank you for this info.
    Ive been into low carb diet 3months ago then i cheated lastfeb. 27 upto now.. I crave for sweets everyday. But still i dont eat rice..
    Pls make video on what to do when you cheat on your diet.. Thanks

  • Careen

    One meal a day at 5:30 pm works for me. I lose weight fast and have a lot of energy while fasting. I love one meal a day because I only have one meal to prepare.

  • Marie Milord

    Thanks 9-5 is the best for me but all your suggested times are great ,good video 👍👍

  • Veronica Jackson

    It works better for me when I do one meal a day before 7pm. But I do drink apple cider vinegar (with the Mother) with water throughout the day and sometimes with sparkling water.

  • V.P.F wisdom

    11:00 am to 6:00 pm 😊 thank you Doctor

  • G Royce Myers

    Because of my age (66) I use the alternate day fasting 7pm to 7pm and i work out on fasted days in the afternoon . I try to throw in a 36 hour fast twice a month as well depending on my work schedule.

  • Doc68 good

    2-8 works great 18-6

  • Byron G

    A '69' has always been my personal favourite……. oops I meant 6-9pm 😂😂

  • BMisky Yeah

    11-7 works well for me or sometimes 12-7. I do drink tea or coffee with cream in the morning. Low carb all the way. Getting very close to my goal weight so this is working for me.

  • Dr. Nick Zyrowski

    7 Things You Should Never Do While Intermittent Fasting:

  • Carolyn Eicher

    I just had my blood work done, My cholesterol was down and my triglycerides were 56 ,that’s the lowest I have seen it. But I can not seem to get and blood sugar to lower , my A1C was 5.7 and glucose is 96. I can’t get it lower, I only use sugar alcohols. I have been fasting 12:00 – 7:00. I’m I insulin resistance? What can I do to break it? I carry weight around waist.

  • ron's reviews

    What I find that works best to help with not snacking I add a small snack into my meals and still keep my calories in my daily goal range and I do alternative days where one day I do 2 meals a day then next I do omad

  • Lynda Heng

    Ty much needed ❤️🙏

  • Allen Stokes

    Great schedule I do 20/4 due to my work schedule but also do omad twice a week

  • Amel Zaia

    4/20 works for me

  • cecy rz

    Years ago I tried the 4 small meals with 2 small snacks .. Always was hungry!! And miserable I always eat by 8 pm omad but I will definitely try to eat it earlier and see what happens. Thank you Dr !

  • TheSillif

    Hi, I do an alt day 20hr int fast 3 days a week because I was told that my age (47) group had better results than on a continuous every other day plan, it’s working for me. I also do a monthly 4 day water fast, monitor my calorie on the under armour app, and do HIIT on fasted mornings. So far I’ve dropped 5st (70lbs) in a steady 7 months. I’ve had my moments, but it’s about finding your own balance and sticking to slow and steady wins the race with weight loss to make it less mind numbing, I’ve found anyway.

  • Jilly Moore

    I normally eat between 9:30am and 2:30pm. That works for me weekdays. On weekends I eat between 11am and 6pm.

  • Mrbigfrog

    I need a snack 20pm to fall asleep som12-8 works best

  • Batgirl77777777

    OMAD between 12 and 2pm and fasting on Thursdays, all day. So basically I eat 6 meals a week. I deviate once in awhile, but it’s a framework that works for me and I feel really great! 😊 (I don’t count calories either, but I try to eat healthfully, limiting carbs and sugars.) Thank you for all of your knowledge and great information!

  • Harry O

    I have my first meal sometime between 11 a.m. and 12 noon. I have my last meal between 4 or 5 p.m.


    I eat twice a day and fast at least 12hrs to 24hrs it varies for me cause of my situation but I don't lock myself to a must fast for example 16/8 a day, cause it starts to get obsessive if you try to stay on a schedule

  • fifthof

    Meal at 1 pm. Meal at 5 pm. That's it.

  • beza zed

    I’m late today but happy to see you upload

  • Sherri Lillian

    7am-3pm has worked for me over the last 10 years. My body does not respond well if I eat late in the day. I lost 40 pounds and I’ve been able to keep it off. Everyone has to discover what works best for their body. Listen to your body.

  • ElegantPaws01

    Brilliant info but I always side eye you logo. Fire your marketing person. You dont need to poach by association. You are Brill on your own. You are beyond worthy and helpful. Thank you.

  • Joel Nye

    OMAD 6 days a week works well. One celebration day on the 7th where you consume more calories keeps it easy to be consistent and start back up the following day. If I get bored I will put in some alternate day fasting to shake things up a bit as well.

  • Nada Tadic

    I do 12 – 8 most time I have smoothie at 12 and no snacking, this is best for me. If I go for lunch with colleagues I just cut the dinner and have a smoothie

  • Allan Weilert

    Thanks for your video, Doc! I don’t usually do intermittent fasting, but focus on fasting with water only on Wed and Fri.

  • Itsozim Chat

    OMAD 1PM

  • Jason Fiorentino

    What bout if your trying to build muscle but still burn fat is that possible by fasting 18 hours and only eating 2x a day??

  • John F

    I do 11-7, sometimes 12-8. I use a free app called Zero to help me keep between the lines.

  • 59seank

    Dr. Zyrowski, I've calculated I need around 115 grams of protein a day. I'm told that I can only effectively use 25-35 grams of protein per meal. Any excess is excreted in my urine. How am I supposed to reach my protein requirement on only one or two meals a day? I think I may need 3 meals a day to reach my protein needs, but I'm never hungry until 1-2 PM. I'm elderly and trying to lose weight, but I don't want to lose muscle mass. I'd love to hear your ideas on this.

  • Eeky Kinger

    I eat 1 meal a day at 17.00 o'clock and iam doing the intermitten fasting drink 2lt and more during a day and i also listen to my body i hope my Englisch is not to bad….Drs Nick you are the best teacher keep it up blessssss

  • RG

    "Breakfast is the most important meal of the day" was published in 1917 by Dr. John Kellogg in his magazine Good Health to sell his (with brother William) newly invented corn flake cereal. Since then, the ad became popular and got stuck in everyones' mind. I don't eat breakfast and yet I'm in perfect health despite my age. Another spot on video by Dr. Z.

  • Jackie YUEN

    I eat my first meal at 2 pm then salad at 5 before I go to work, I lose 10 kilos in 2 months.

  • timothy moran

    Really depends on my day. I have a physically demanding job so I wake up drink black coffee and eat when I'm done with work around 2ish. I try for 16:8 but ends up being 20:4 typically. I'm doing Carnivore so weight has been dropping pretty good

  • Jojo Donuts

    I've been doing OMAD on weekdays for over 3 months now & IF on weekends, and I almost got on my ideal weight without even feeling miserably hungry. In fact, I feel more energized & fit, even within performing daily workout, doing some errands & taking care of my 83 years old auntie who's unable to perform personal daily tasks on her own… All is well🙏

  • Jose-Anne Leclair

    I usually have my feeding window from 11:30am-5:30pm & that seems to work for me 🙂

  • Meg Teal

    I mix it up a bit to suit my lifestyle but most days I do OMAD plus small snack 20-4

  • Jim Joyce

    I do 18/6 IF……., TMAD, target 12 noon & 530-6 pm…..struggling to o snack (pork rinds, 5-6) at night.( down 45# since Oct. 2019……30-40 more to go).

  • Jamil

    I found that if I just do omad between 6pm and 10pm and give myself a grace to get that meal in, it works fine for me. Lost over 80lbs. I haven't been in the 100s since I was 16, 22 years ago. Keto really helped!

  • Eric Stromlund

    Knowledge is Power
    Great 👍 intel
    Thank you 😊

  • Eric Stromlund

    What about people that work graveyard?….

    Please make a video
    On that topic…

    Thank you 😊

  • Yael meller

    For 15 year im working between 6 in the morning till 15:00. which means im up in 4 already.. my hours for now are 6-14 .. i dont really like this time window but its looks like my body is liking it so 🤷‍♀️..

  • M S. B R A N D Y

    I calorie restrict and I eat two meals a day, and two snacks, I like 11-7. I have to work really hard on snacking😕! Thanks for this great info Dr. Z!

  • Andreas Prieser

    Between 6pm an 10pm. I know this is not the optimal time frame, but after dinner at 6pm until bed time I have to snack a bit (cheese and nuts) in order to feel happy.

  • monica soetopo

    Hi there! My daily routine is wake up and have acv +water first thing in the morning then I start my intermittent fasting and have my first meal around 12 and last meal at 7-7.30 PM everyday except Sunday. I can feel and see the difference already. Oh and drink lots of water too 1.5-2L

  • solange fitness

    I eat between 9 -4, two meals , sometimes even 9-2 and I feel good, but sometimes I have big cravings for sweets, I don't know why, I do eat healthy.. Can You give me some advice to fix this? And the last question: what macronoutrient distribution is the most effective for weight loss? I tried keto and low carb, I know it gives great results, but I couldn't do so little carbs, is 30% protein 30% fat 40% carbs effective? I love Your channel, it is so informative:)) Best from Poland!!


    I have my first meal around 1 or 1:30pm, and last meal by 7:30pm. With Keto loss 80 lbs in 8 months. I want to loss 20 or 25 more pounds.

  • Gary Coy

    I have breakfast (protein shake packed with nutrients) at about 7:30 am and lunch completed by 12:30 pm. I greatly prefer this to a later eating window.

  • Ahmad AbuKaff

    My first meal at 2:30 pm and the second at10:30 pm post workout
    Black coffee and water during fasting

  • Lori Hale

    16:8 following 12pm to 8..2 meals..a sugarfree snack, green tea if cravings there..lost another size in 3 mo doing this & carb cycling👌Thanks for your motivational ez to follow videos…Im always following you & sharing your ideas💜👌

  • Muthanna Mahmood

    Thanks from you I eat once or twice a day I learned a lot from you

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