The Absolute Best Time To Eat Lunch, According To Science

When you're a kid in school or an hourly employee, lunchtime is carved out for you. Without a designated lunch hour, when you eat your mid-day meal (if you even eat it) can be up in the air. If you're interested in establishing a good lunchtime routine or ensuring the best eating schedule you can, look at science to determine the ideal timeline. The optimal time to eat lunch actually depends on when you eat breakfast.

Let's break it down starting first thing in the morning: The average wake-up time around the world is between 7 and 8 a.m., with 7:20 a.m. being the average in America. The best time to eat breakfast, according to science, is within two hours of waking up. So a person who wakes up at 7:20 a.m. should eat breakfast by 9:20 a.m. — and eat lunch no later than 2:20 p.m. Multiple studies reveal that meals are ideally eaten around four to five hours apart. And don't reach for another cup of coffee to fill the gap – science says the morning may be the best time to drink coffee instead of drinking it throughout the day.

Eating on a schedule keeps your blood sugar even, ensuring you have energy throughout the day. If your blood sugar is too low (hypoglycemia), you may experience fatigue, difficulty concentrating, headaches, and lightheadedness. Large fluctuations in blood glucose levels can increase your risk of pre-diabetes or type 2 diabetes.

Eating lunch within four to five hours of breakfast also helps with caloric intake. Research shows that if you're trying to lose weight, not just what you eat but when you eat it can make a big difference for weight loss. An on-time lunch aligns with your metabolic rhythms and hunger cues. Whereas eating lunch too early can cause you to load up on snacks until your next big meal, and a late lunch can cause you to overeat during the meal.

When you do need a snack to beat the afternoon slump, reach for an apple to balance your blood sugar. You can enjoy it with a protein like cheese, peanut butter, cottage cheese, or yogurt to help you feel full. By eating your lunch on science's schedule, you can maintain steady energy, regulate blood sugar, and be more successful in your health goals.