Want to stay on top of your health? Have an early meal. Taking to X on Friday, Dr. Sudhir Kumar, a CMC Vellore-trained doctor, emphasised on the importance of having your meals early. The neurologist, associated with Apollo Hospitals Hyderabad, explained that eating between 8:00 AM and 4:00 PM yielded several benefits.
Reported Advantages of Eating Early
Dr. Kumar explained that research demonstrates several benefits from early time-restricted eating (eTRE). These include better regulation of insulin sensitivity and improved glycemic control, lower fasting glucose levels in certain trials, and more effective reduction of body fat and overall weight in some participants. He further added that some studies have noted a positive influence on diastolic blood pressure when meals are taken earlier. Additional metabolic indicators such as reduced inflammation and greater microbiome diversity also appear to respond more favorably to early eating compared to late-day meals.
Where Results Remain Inconclusive
However, Dr. Kumar cautioned that findings are not uniform across all studies. Some research indicates only small or negligible differences between early and late eating schedules, especially in terms of weight reduction. Outcomes related to lipid profiles—such as cholesterol and LDL—show less consistency. Furthermore, questions remain around long-term sustainability, the distinction between fat versus lean mass loss, overall quality of life, and the role of chronotype (whether one is a morning or evening type). These areas need further exploration.
Practical Takeaway From Current Evidence
Dr. Kumar summarized that, based on present data, selecting an eight-hour eating window earlier in the day—such as 8 a.m. to 4 p.m.—appears to yield better metabolic benefits than adopting a later pattern, for instance, 12 noon to 8 p.m. Essentially, skipping dinner may provide more health advantages than skipping breakfast.
Insights From Medical Research
Supporting this, Healthline referenced a report in the Journal of Clinical Endocrinology & Metabolism, published by the Endocrine Society, which concluded that consuming dinner late at night can contribute to weight gain and higher blood sugar levels.
Can Time-Restricted Eating Aid Weight Loss?
A Cleveland Clinic report suggest that time-restricted eating may serve as a useful strategy for reducing excess weight and body fat, particularly in individuals who are overweight or obese. For example, one investigation observed that participants who followed a 7 a.m. to 3 p.m. meal schedule lost over five pounds across 14 weeks. This equated to a daily reduction of about 214 calories without consciously limiting food intake.
Why Fasting Helps the Body
The reason lies in physiology. When the body experiences a fasting window of more than 12 hours, insulin levels decline. Since insulin normally facilitates the conversion of blood glucose into fat storage while maintaining sugar balance, a reduction allows the body to burn existing fat reserves for energy. This natural process underpins the effectiveness of early time-restricted eating in promoting both weight management and metabolic health.
Reported Advantages of Eating Early
Dr. Kumar explained that research demonstrates several benefits from early time-restricted eating (eTRE). These include better regulation of insulin sensitivity and improved glycemic control, lower fasting glucose levels in certain trials, and more effective reduction of body fat and overall weight in some participants. He further added that some studies have noted a positive influence on diastolic blood pressure when meals are taken earlier. Additional metabolic indicators such as reduced inflammation and greater microbiome diversity also appear to respond more favorably to early eating compared to late-day meals.
Where Results Remain Inconclusive
However, Dr. Kumar cautioned that findings are not uniform across all studies. Some research indicates only small or negligible differences between early and late eating schedules, especially in terms of weight reduction. Outcomes related to lipid profiles—such as cholesterol and LDL—show less consistency. Furthermore, questions remain around long-term sustainability, the distinction between fat versus lean mass loss, overall quality of life, and the role of chronotype (whether one is a morning or evening type). These areas need further exploration.
✅Advantages of eating earlier (8 AM-4 PM eating window)
— Dr Sudhir Kumar MD DM (@hyderabaddoctor) September 12, 2025
1. Better insulin sensitivity / glycemic control with earlier eatingwindows.
2. Lower fasting glucose in some studies for eTRE
3. Greater weight and fat loss in some trials.
4. Better effects on diastolic blood pressure in…
Practical Takeaway From Current Evidence
Dr. Kumar summarized that, based on present data, selecting an eight-hour eating window earlier in the day—such as 8 a.m. to 4 p.m.—appears to yield better metabolic benefits than adopting a later pattern, for instance, 12 noon to 8 p.m. Essentially, skipping dinner may provide more health advantages than skipping breakfast.
Insights From Medical Research
Supporting this, Healthline referenced a report in the Journal of Clinical Endocrinology & Metabolism, published by the Endocrine Society, which concluded that consuming dinner late at night can contribute to weight gain and higher blood sugar levels.
Can Time-Restricted Eating Aid Weight Loss?
A Cleveland Clinic report suggest that time-restricted eating may serve as a useful strategy for reducing excess weight and body fat, particularly in individuals who are overweight or obese. For example, one investigation observed that participants who followed a 7 a.m. to 3 p.m. meal schedule lost over five pounds across 14 weeks. This equated to a daily reduction of about 214 calories without consciously limiting food intake.
Why Fasting Helps the Body
The reason lies in physiology. When the body experiences a fasting window of more than 12 hours, insulin levels decline. Since insulin normally facilitates the conversion of blood glucose into fat storage while maintaining sugar balance, a reduction allows the body to burn existing fat reserves for energy. This natural process underpins the effectiveness of early time-restricted eating in promoting both weight management and metabolic health.
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