{"id":2305,"date":"2022-03-10T16:36:55","date_gmt":"2022-03-10T11:06:55","guid":{"rendered":"https:\/\/www.fitterfly.com\/blog\/?p=2305"},"modified":"2024-06-11T18:29:11","modified_gmt":"2024-06-11T12:59:11","slug":"dinner-at-7-pm-vs-dinner-at-9-pm-how-it-affects-your-weight-moods-sugar-levels","status":"publish","type":"post","link":"https:\/\/www.fitterfly.com\/blog\/dinner-at-7-pm-vs-dinner-at-9-pm-how-it-affects-your-weight-moods-sugar-levels\/","title":{"rendered":"Dinner at 7 PM Vs Dinner at 9 PM \u2013 How It Affects Your Weight, Moods &#038; Sugar Levels"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">They say breakfast is the most important meal of the day but dinner is equally crucial.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having a timely or an early dinner can help in a lot of ways &#8211; boost metabolism, improve digestion, lower blood pressure, burn calories, control blood sugar levels, induce sleep and do much more. This is why conventional wisdom stresses on early dinner for a healthy and longer life.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;\n        &lt;div style=&quot;display:none&quot; class=&quot;col-lg-12 col-sm-12 col-xs-12 nopadding&quot;&gt;\n            &lt;a class=&quot;cta-link&quot; href=&quot;https:\/\/bit.ly\/40w3os7&quot; target=&quot;_blank&quot;&gt;\n                &lt;div class=&quot;desktop-cta-image&quot;&gt;\n                    &lt;img  src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png&quot; alt=&quot;Health &amp; Wellness&quot; title=&quot;Health &amp; Wellness&quot; \/&gt;\n                &lt;\/div&gt;\n                &lt;div class=&quot;mobile-cta-image&quot;&gt;\n                    &lt;img  src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png&quot; alt=&quot;Health &amp; Wellness&quot; title=&quot;Health &amp; Wellness&quot; \/&gt;\n                &lt;\/div&gt;\n            &lt;\/a&gt;\t\t\t\t\t\t\t\t\t\n        &lt;\/div&gt;\n    &quot;}\" data-sheets-userformat=\"{&quot;2&quot;:15167,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16777215},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:4,&quot;12&quot;:0,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:2764340},&quot;15&quot;:&quot;-apple-system, BlinkMacSystemFont, \\&quot;Segoe UI\\&quot;, roboto, \\&quot;Helvetica Neue\\&quot;, helvetica, arial, sans-serif&quot;,&quot;16&quot;:11}\">\n        <div style=\"display:none\" class=\"col-lg-12 col-sm-12 col-xs-12 nopadding\">\n            <a class=\"cta-link\" href=\"https:\/\/bit.ly\/40w3os7\" target=\"_blank\">\n                <div class=\"desktop-cta-image\">\n                    <img decoding=\"async\"  data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 824px; --smush-placeholder-aspect-ratio: 824\/111;\" \/><noscript><img decoding=\"async\"  data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 824px; --smush-placeholder-aspect-ratio: 824\/111;\" \/><noscript><img decoding=\"async\"  src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" \/><\/noscript><\/noscript>\n                <\/div>\n                <div class=\"mobile-cta-image\">\n                    <img decoding=\"async\"  data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 824px; --smush-placeholder-aspect-ratio: 824\/111;\" \/><noscript><img decoding=\"async\"  data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 824px; --smush-placeholder-aspect-ratio: 824\/111;\" \/><noscript><img decoding=\"async\"  src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" \/><\/noscript><\/noscript>\n                <\/div>\n            <\/a>\t\t\t\t\t\t\t\t\t\n        <\/div>\n    <\/span><\/p>\n<p>&nbsp;<\/p>\n<p>But how early is too early\u2026\u2026 And how late is too late?<\/p>\n<p><span style=\"font-weight: 400;\">On average, in an Indian household, the preferred dinner time can stretch anywhere from 7 PM to 9 PM. Where 9 PM stands to be a late dinner time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, there might be people who would have dinner at 10 or 11 PM and hit the bed straight. But we are not talking about them right now. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Coming back to our point of having dinner at 7 or 9 PM, let&#8217;s delve deep to know what seems to be an ideal time for dinner.\u00a0<\/span><\/p>\n<h2>What is the best time to eat dinner for people with diabetes?<\/h2>\n<p><span style=\"font-weight: 400;\">\u201cHaving an early dinner is ideal as it helps our body to stay in sync with the circadian clock or our body clock. More than the time of dinner one should know that the gap between the last meal and sleep is crucial.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is always better to maintain a gap of two to three hours between your dinner and bedtime. So, if you are having dinner at 7, you can\u00a0 go to sleep at 10 PM whereas having dinner at 9 will require you to hit the snooze button at 12, which is quite late,\u201d says <\/span><b>Ms Shilpa Joshi, Head &#8211; Metabolic Nutrition, Fitterfly Healthtech Pvt Ltd.\u00a0<\/b><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Do You Know What Happens To Your Body When You Have Late Dinners? Our expert coach Charmaine is here to guide you on what's the right time to have dinner &amp; why?&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:769,&quot;3&quot;:{&quot;1&quot;:0},&quot;11&quot;:4,&quot;12&quot;:0}\">Do You Know What Happens To Your Body When You Have Late Dinners? Our expert coach Charmaine is here to guide you on what&#8217;s the right time to have dinner &amp; why?<\/span><\/p>\n<p><iframe title=\"What&#039;s the right time to have dinner &amp; why? | Coach Series | Fitterfly\" width=\"640\" height=\"360\" data-src=\"https:\/\/www.youtube.com\/embed\/hc0Z8oU_t-M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe><\/p>\n<h2 class=\"class-h3\">The body clock, metabolism and sleep<\/h2>\n<p><span style=\"font-weight: 400;\">Now, the body clock or the circadian clock is our sleep-wake cycle that repeats every\u00a0 24 hours. This rhythm or pattern helps\u00a0 the body and brain\u00a0 to be in sync\u00a0 with each other. .\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The brain takes cue from the environment to help the body behave in a particular way at a particular time. The body and the brain work on cues of light (and dark). <\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;\n    &lt;div class=&quot;col-lg-12 col-sm-12 col-xs-12 nopadding calculator-cta&quot;&gt;\n        &lt;div class=&quot;cal-card-list&quot;&gt;\n            &lt;div class=&quot;cal-card blue&quot;&gt;\n                &lt;div class=&quot;cal-card-info&quot;&gt;\n                    &lt;h4&gt;Diabetes Reversal&lt;br&gt; Calculator&lt;\/h4&gt;\n                    &lt;p&gt;To know your chances of&nbsp; Diabetes reversal, take the Diabetes Reversal Test&lt;\/p&gt;\n                &lt;\/div&gt;\n                &lt;div class=&quot;cal-btn&quot;&gt;\n                    &lt;a target=&quot;_blank&quot; href=&quot;https:\/\/www.fitterfly.com\/hybrid-reversal-calculator-blog?utm_source=Reversal_Calculator_blog&amp;utm_medium=blog&amp;utm_campaign=Reversal_Calculator_Blog&quot; class=&quot;white-btn&quot;&gt;Check&lt;\/a&gt;\n                &lt;\/div&gt;\n            &lt;\/div&gt;\n        &lt;\/div&gt;\n    &lt;\/div&gt;\n    &quot;}\" data-sheets-userformat=\"{&quot;2&quot;:573,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;12&quot;:0}\">\n    <div class=\"col-lg-12 col-sm-12 col-xs-12 nopadding calculator-cta\">\n        <div class=\"cal-card-list\">\n            <div class=\"cal-card blue\">\n                <div class=\"cal-card-info\">\n                    <h4>Diabetes Reversal<br> Calculator<\/h4>\n                    <p>To know your chances of&nbsp; Diabetes reversal, take the Diabetes Reversal Test<\/p>\n                <\/div>\n                <div class=\"cal-btn\">\n                    <a target=\"_blank\" href=\"https:\/\/www.fitterfly.com\/hybrid-reversal-calculator-blog?utm_source=Reversal_Calculator_blog&utm_medium=blog&utm_campaign=Reversal_Calculator_Blog\" class=\"white-btn\">Check<\/a>\n                <\/div>\n            <\/div>\n        <\/div>\n    <\/div>\n    <\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">So, when there is light (sunlight), the brain gets cues to regulate body temperature, secrete certain hormones, boost metabolism and keep one alert and awake. On the other hand, when it is dark or night the body secretes melatonin (a hormone) that makes one sleepy and lethargic.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes it clear that our metabolism decreases as the day progresses and passes from day to night. So, our body burns maximum calories during the day and minimum at night.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to a study published in the <\/span><b>Endocrine Society\u2019s Journal of Clinical Endocrinology &amp; Metabolism<\/b><span style=\"font-weight: 400;\">, eating a late dinner is associated with weight gain and high blood sugar levels even if you try to consume fewer calories late in the night. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Late dinner also reduces the rate of fat metabolism and increases levels of triglycerides. This could be a contributing factor for obesity and weight gain, the study concluded.\u00a0<\/span><\/p>\n<h2 class=\"class-h3\">Dinner time, blood sugar levels and diabetes<\/h2>\n<p><span style=\"font-weight: 400;\">If you are living with diabetes, eating at a specific time and planning your nutrition is crucial. Late dinner induces <\/span><b>nocturnal glucose intolerance, <\/b><span style=\"font-weight: 400;\">which means it increases blood sugar levels at night. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">This happens more in people<\/span> <span style=\"font-weight: 400;\">who don\u2019t keep sufficient gaps between dinner and bedtime or who hit the bed right after dinner. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to control your blood sugar levels, <\/span><b>having an early dinner by 7 PM is better so you can sleep by 10 PM and wake up after a restful 8 to 10 hours of sleep.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Waking up early can help you achieve a lot during the day &#8211; take your SMBG reading on time, do some meditation, go for a walk, write your journal, plan your day and more.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;\n    &lt;div class=&quot;col-lg-12 col-sm-12 col-xs-12 nopadding&quot;&gt;\n        &lt;div class=&quot;testimonial-block&quot;&gt;\n            &lt;div class=&quot;testimonial-block-card&quot;&gt;\n                &lt;div class=&quot;col-lg-7 nopadding&quot;&gt;\n                    &lt;div class=&quot;testimonial-card-pad&quot;&gt;\n                        &lt;div class=&quot;testimonial-card-info&quot;&gt;\n                            &lt;div class=&quot;testimonial-card-head&quot;&gt;\n                                &lt;h3 class=&quot;gradient-text&quot;&gt;Reduced HbA1c by HALF in 6 months&lt;\/h3&gt;\n                            &lt;\/div&gt;\n                            &lt;div class=&quot;testimonial-image-block&quot;&gt;\n                                &lt;div class=&quot;testimonial-profile-image&quot;&gt;\n                                    &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/vandana-jha.webp&quot; alt=&quot;Vandana Jha&quot; title=&quot;Vandana Jha&quot;&gt;\n                                &lt;\/div&gt;\n                                &lt;div class=&quot;testimonial-profile-info-block&quot;&gt;\n                                    &lt;div class=&quot;testimonial-profile-info&quot;&gt;\n                                        &lt;div class=&quot;progress-info&quot;&gt;\n                                            &lt;strong class=&quot;red&quot;&gt;12.6&lt;span&gt;%&lt;\/span&gt;&lt;\/strong&gt;\n                                            &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/pink-next-arrow.svg&quot; alt=&quot;&quot; title=&quot;&quot;&gt;\n                                            &lt;strong class=&quot;green&quot;&gt;6.6&lt;span&gt;%&lt;\/span&gt;&lt;\/strong&gt;\n                                        &lt;\/div&gt;\n                                    &lt;\/div&gt;\n                                    &lt;div class=&quot;testimonial-member-info&quot;&gt;\n                                        &lt;div class=&quot;member-name&quot;&gt;Vandana Jha&lt;\/div&gt;\n                                        &lt;div class=&quot;member-age&quot;&gt;39 years&lt;\/div&gt;\n                                    &lt;\/div&gt;\n                                &lt;\/div&gt;\n                            &lt;\/div&gt;\n                            \n                            &lt;div class=&quot;testimonial-outcome-list&quot;&gt;\n                                &lt;div class=&quot;outcome-item&quot;&gt;\n                                    &lt;div class=&quot;outcome-image&quot;&gt;\n                                        &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/happy-members.svg&quot; alt=&quot;Happy members&quot; title=&quot;Happy members&quot;&gt;\n                                    &lt;\/div&gt;\n                                    &lt;div class=&quot;outcome-text&quot;&gt;30000+ &lt;br&gt;Happy members&lt;\/div&gt;\n                                &lt;\/div&gt;\n                                &lt;div class=&quot;outcome-item&quot;&gt;\n                                    &lt;div class=&quot;outcome-image&quot;&gt;\n                                        &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/no-cost-emi.svg&quot; alt=&quot;No Cost EMI&quot; title=&quot;No Cost EMI&quot;&gt;\n                                    &lt;\/div&gt;\n                                    &lt;div class=&quot;outcome-text&quot;&gt;No Cost &lt;br&gt; EMI&lt;\/div&gt;\n                                &lt;\/div&gt;\n                                &lt;div class=&quot;outcome-item&quot;&gt;\n                                    &lt;div class=&quot;outcome-image&quot;&gt;\n                                        &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/money-back.svg&quot; alt=&quot;Moneyback Guarantee&quot; title=&quot;Moneyback Guarantee&quot;&gt;\n                                    &lt;\/div&gt;\n                                    &lt;div class=&quot;outcome-text&quot;&gt;Moneyback &lt;br&gt; Guarantee&lt;\/div&gt;\n                                &lt;\/div&gt;\n                                &lt;div class=&quot;outcome-item&quot;&gt;\n                                    &lt;div class=&quot;outcome-image&quot;&gt;\n                                        &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/google-icon.svg&quot; alt=&quot;Rated 4.8\/5&quot; title=&quot;Rated 4.8\/5&quot;&gt;\n                                    &lt;\/div&gt;\n                                    &lt;div class=&quot;outcome-text&quot;&gt;&lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/five-star.svg&quot; alt=&quot;Rated 4.8\/5&quot; title=&quot;Rated 4.8\/5&quot;&gt;&lt;br&gt;4.8\/5&lt;\/div&gt;\n                                &lt;\/div&gt;\n                            &lt;\/div&gt;\n                        &lt;\/div&gt;\n                    &lt;\/div&gt;\n                &lt;\/div&gt;\n                &lt;div class=&quot;col-lg-5 nopadding&quot;&gt;\n                    &lt;div class=&quot;testimonial-form-block cta-form&quot;&gt;\n                        &lt;div class=&quot;testimonial-form-block-pad&quot;&gt;\n                            &lt;input type=&quot;hidden&quot; value=&quot;Vandana Jha Reversal&quot; id=&quot;category_name&quot;&gt; \n                            &lt;div class=&quot;testimonial-form-card&quot;&gt;\n                                &lt;div class=&quot;testimonial-form-card-pad&quot;&gt;\n                                    &lt;div class=&quot;testimonial-form-label&quot;&gt;You too can with&lt;\/div&gt;\n                                    &lt;div class=&quot;testimonial-form-heading&quot;&gt;Fitterfly&amp;apos;s&lt;br&gt; Diabetes Prime Program&lt;\/div&gt;\n                                    &lt;form autocomplete=&quot;off&quot; class=&quot;testimonial-form&quot;&gt;\n                                        &lt;div  class=&quot;testimonial-form-container&quot;&gt;\n                                            &lt;div class=&quot;testimonial-form-field&quot;&gt;\n                                                &lt;input type=&quot;text&quot; id=&quot;name&quot; placeholder=&quot;Name&quot; class=&quot;&quot;  onkeypress=&quot;return (event.charCode &gt; 64 &amp;&amp; event.charCode &lt; 91) || (event.charCode &gt; 96 &amp;&amp; event.charCode &lt; 123) || (event.charCode==32)&quot;  required&gt;\n                                                &lt;span class=&quot;error-text&quot;&gt;Required&lt;\/span&gt;\n                                            &lt;\/div&gt;\n                                            &lt;div class=&quot;testimonial-form-field&quot;&gt;\n                                                &lt;input type=&quot;number&quot; id=&quot;mobile&quot; onkeypress=&quot;if (this.value.length &gt;9) return false;RestrictFirstZero(event)&quot;  onkeydown=&quot;return (event.which &gt;= 48 &amp;&amp; event.which &lt;= 57) || event.which == 8 || event.which == 46&quot; type=&quot;number&quot; minlength=&quot;10&quot; maxlength = &quot;11&quot; placeholder=&quot;Mobile No.&quot; class=&quot;&quot; required&gt;\n                                                &lt;span class=&quot;error-text&quot;&gt;Required&lt;\/span&gt;\n                                            &lt;\/div&gt;\n                                            &lt;div class=&quot;button-block&quot;&gt;\n                                                &lt;button id=&quot;save-data-CRM&quot; type=&quot;button&quot; class=&quot;button&quot;&gt;\n                                                    &lt;span&gt;Call me&lt;\/span&gt;\n                                                &lt;\/button&gt;\n                                            &lt;\/div&gt;\n                                        &lt;\/div&gt;\n                                    &lt;\/form&gt;\n                                &lt;\/div&gt;\n                            &lt;\/div&gt;\n                        &lt;\/div&gt;\n                    &lt;\/div&gt;\n                &lt;\/div&gt;\n            &lt;\/div&gt;\n            &lt;div class=&quot;testimonial-block-card-note&quot;&gt;* Diabetes Remission is the clinical term for Diabtes Reversal&lt;\/div&gt;\n        &lt;\/div&gt;\n    &lt;\/div&gt;\n    &quot;}\" data-sheets-userformat=\"{&quot;2&quot;:15165,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:4,&quot;12&quot;:0,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:2764340},&quot;15&quot;:&quot;inherit&quot;,&quot;16&quot;:11}\">\n    <div class=\"col-lg-12 col-sm-12 col-xs-12 nopadding\">\n        <div class=\"testimonial-block\">\n            <div class=\"testimonial-block-card\">\n                <div class=\"col-lg-7 nopadding\">\n                    <div class=\"testimonial-card-pad\">\n                        <div class=\"testimonial-card-info\">\n                            <div class=\"testimonial-card-head\">\n                                <h3 class=\"gradient-text\">Reduced HbA1c by HALF in 6 months<\/h3>\n                            <\/div>\n                            <div class=\"testimonial-image-block\">\n                                <div class=\"testimonial-profile-image\">\n                                    <img decoding=\"async\" data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/vandana-jha.webp\" alt=\"Vandana Jha\" title=\"Vandana Jha\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 198px; --smush-placeholder-aspect-ratio: 198\/244;\"><noscript><img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/vandana-jha.webp\" alt=\"Vandana Jha\" title=\"Vandana Jha\"><\/noscript>\n                                <\/div>\n                                <div class=\"testimonial-profile-info-block\">\n                                    <div class=\"testimonial-profile-info\">\n                                        <div class=\"progress-info\">\n                                            <strong class=\"red\">12.6<span>%<\/span><\/strong>\n                                            <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/pink-next-arrow.svg\" alt=\"\" title=\"\">\n                                            <strong class=\"green\">6.6<span>%<\/span><\/strong>\n                                        <\/div>\n                                    <\/div>\n                                    <div class=\"testimonial-member-info\">\n                                        <div class=\"member-name\">Vandana Jha<\/div>\n                                        <div class=\"member-age\">39 years<\/div>\n                                    <\/div>\n                                <\/div>\n                            <\/div>\n                            \n                            <div class=\"testimonial-outcome-list\">\n                                <div class=\"outcome-item\">\n                                    <div class=\"outcome-image\">\n                                        <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/happy-members.svg\" alt=\"Happy members\" title=\"Happy members\">\n                                    <\/div>\n                                    <div class=\"outcome-text\">30000+ <br>Happy members<\/div>\n                                <\/div>\n                                <div class=\"outcome-item\">\n                                    <div class=\"outcome-image\">\n                                        <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/no-cost-emi.svg\" alt=\"No Cost EMI\" title=\"No Cost EMI\">\n                                    <\/div>\n                                    <div class=\"outcome-text\">No Cost <br> EMI<\/div>\n                                <\/div>\n                                <div class=\"outcome-item\">\n                                    <div class=\"outcome-image\">\n                                        <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/money-back.svg\" alt=\"Moneyback Guarantee\" title=\"Moneyback Guarantee\">\n                                    <\/div>\n                                    <div class=\"outcome-text\">Moneyback <br> Guarantee<\/div>\n                                <\/div>\n                                <div class=\"outcome-item\">\n                                    <div class=\"outcome-image\">\n                                        <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/google-icon.svg\" alt=\"Rated 4.8\/5\" title=\"Rated 4.8\/5\">\n                                    <\/div>\n                                    <div class=\"outcome-text\"><img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/five-star.svg\" alt=\"Rated 4.8\/5\" title=\"Rated 4.8\/5\"><br>4.8\/5<\/div>\n                                <\/div>\n                            <\/div>\n                        <\/div>\n                    <\/div>\n                <\/div>\n                <div class=\"col-lg-5 nopadding\">\n                    <div class=\"testimonial-form-block cta-form\">\n                        <div class=\"testimonial-form-block-pad\">\n                            <input type=\"hidden\" value=\"Vandana Jha Reversal\" id=\"category_name\"> \n                            <div class=\"testimonial-form-card\">\n                                <div class=\"testimonial-form-card-pad\">\n                                    <div class=\"testimonial-form-label\">You too can with<\/div>\n                                    <div class=\"testimonial-form-heading\">Fitterfly&apos;s<br> Diabetes Prime Program<\/div>\n                                    <form autocomplete=\"off\" class=\"testimonial-form\">\n                                        <div  class=\"testimonial-form-container\">\n                                            <div class=\"testimonial-form-field\">\n                                                <input type=\"text\" id=\"name\" placeholder=\"Name\" class=\"\"  onkeypress=\"return (event.charCode > 64 && event.charCode < 91) || (event.charCode > 96 && event.charCode < 123) || (event.charCode==32)\"  required>\n                                                <span class=\"error-text\">Required<\/span>\n                                            <\/div>\n                                            <div class=\"testimonial-form-field\">\n                                                <input type=\"number\" id=\"mobile\" onkeypress=\"if (this.value.length >9) return false;RestrictFirstZero(event)\"  onkeydown=\"return (event.which >= 48 && event.which <= 57) || event.which == 8 || event.which == 46\" type=\"number\" minlength=\"10\" maxlength = \"11\" placeholder=\"Mobile No.\" class=\"\" required>\n                                                <span class=\"error-text\">Required<\/span>\n                                            <\/div>\n                                            <div class=\"button-block\">\n                                                <button id=\"save-data-CRM\" type=\"button\" class=\"button\">\n                                                    <span>Call me<\/span>\n                                                <\/button>\n                                            <\/div>\n                                        <\/div>\n                                    <\/form>\n                                <\/div>\n                            <\/div>\n                        <\/div>\n                    <\/div>\n                <\/div>\n            <\/div>\n            <div class=\"testimonial-block-card-note\">* Diabetes Remission is the clinical term for Diabtes Reversal<\/div>\n        <\/div>\n    <\/div>\n    <\/span><\/p>\n<p><span style=\"font-weight: 400;\">While nocturnal glucose intolerance is worrisome, one can also fear nocturnal hypoglycemia (low blood sugars at night). \u201cNocturnal hypoglycemia or low blood sugar below 70 mg\/dL is a concern for people who are on insulin, those with type 1 diabetes and uncontrolled type 2 diabetes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> Usually people who take insulin are prescribed lesser doses at night to avoid nocturnal hypoglycemia. This kind of hypoglycemia is not related to one&#8217;s meal time, but that\u2019s not to say you should not have an early dinner. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">One should always have meals early, maintain a gap of two to three hours between dinner and bedtime, take a walk after dinner, as all this will help to metabolise sugar and maintain the levels,\u201d says Ms Joshi.\u00a0<\/span><\/p>\n<h2 class=\"class-h3\">The Meal Gap: Between dinner and breakfast<\/h2>\n<p><span style=\"font-weight: 400;\">When you fall asleep after your dinner your body goes into a fasting mode. During this phase a lot of physiological functions take place. Ideally, a sleep cycle of 8 to 10 hours restricts calorie intake, improves metabolism (though slow) and cardiovascular health. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some studies also indicate that an extended period of calorie restriction at night can improve gut health, reduce inflammation and reverse obesity and diabetes. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, when you wake up in the morning your body would be in need of energy or glucose. It is advisable to have your breakfast within two hours of waking up to help your body get the calories for maximum energy and rev up your metabolism.\u00a0<\/span><\/p>\n<h2 class=\"class-h3\">Synchronizing your sleep-wake cycles and meal schedules<\/h2>\n<p><span style=\"font-weight: 400;\">It is necessary to sync your meals and sleep-wake schedules to help your body rest, recover and burn calories effectively. While eating an early dinner is the thumb rule to begin with, here are a few more things that you can do<\/span><\/p>\n<h3>1. Be consistent with your meal times<\/h3>\n<p><span style=\"font-weight: 400;\">Whether you choose to have your dinner at 7, 8, or 9 PM, have a fixed time and maintain a gap of two to three hours before hitting the bed. Eating a late dinner, having less gap between your last meal and bedtime can compromise your metabolism. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, being consistent with the eating and fasting cycle and being in sync with your circadian rhythm optimises metabolism.\u00a0<\/span><\/p>\n<h3 class=\"class-h4\">2. Give your body some much-needed TLC<\/h3>\n<p><span style=\"font-weight: 400;\">Help your body heal, rest and recuperate after meals. Try not to eat anything at least two hours before bed time.\u00a0<\/span><\/p>\n<h3>3. Maintain a\u00a0 10-12 hour window period of fasting between two big meals<\/h3>\n<p><span style=\"font-weight: 400;\">If you are working night shifts and cannot maintain the ideal dinner time between 7 to 9 PM try maintaining a gap of 10-12 hours between your dinner and breakfast. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try having more fibre and <a title=\"best foods to control your diabetes\" href=\"https:\/\/www.fitterfly.com\/diabefly\/how-to-get-a-diabetic-diet-chart-that-works-for-you\">protein rich foods<\/a> during the day to avoid sugar cravings which could set in when the body feels lethargic after a grueling night shift.\u00a0<\/span><\/p>\n<h3>4. Try to maintain a good sleep hygiene and routine<\/h3>\n<p><span style=\"font-weight: 400;\">If you are having an early dinner, try to maintain a sleep routine and good sleep hygiene. Hit the snooze button two to three hours after having dinner. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Staying awake late at night can lead to binge eating which translates into excess calories and fat. Many factors contribute to our sleep quality\u2014like stress, exercise, work schedules, caretaking commitments, and screen time to name just a few\u2014if you have trouble sleeping and tend to have erratic (or late-night) mealtimes, it&#8217;s certainly worth evaluating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We know it isn\u2019t easy to sync your meals and sleep schedules if you have been leading an unhealthy lifestyle till date. But it is worth a try. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you find it difficult to make your dinner time consistent, work a backward plan. For example, if you have to wake up at 6 AM, go to sleep at 10 PM for an eight-hour shuteye, try not to eat anything at least three hours prior to 10 and finish your meal accordingly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Treading the healthy path with certain behavioral changes might seem difficult at the beginning but you will get used to it gradually.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you need help to control blood sugars with proper nutrition, correct your sleep schedules and have a proper exercise plan in place our coaches at <\/span><b>Fitterfly<\/b><span style=\"font-weight: 400;\"> can be of immense help.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> Fitterfly weightloss program is a unique <a title=\"DTx for Managing\/Reversing Diabetes\" href=\"https:\/\/www.fitterfly.com\/#digital-therapeutics-program\">digital therapeutics program<\/a> that <a title=\"Treat Preventing Lower Blood Sugar\" href=\"https:\/\/www.fitterfly.com\/diabefly\/diabetes-tips-to-prevent-and-deal-with-hypoglycemia-or-low-blood-sugar\">helps to lower your blood sugar levels<\/a>, induce behavior changes to better your lifestyle and reduce complications of type 2 diabetes with personalized nutrition, fitness regimen and emotional support. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">To learn more, simply give us a missed call at<strong><a href=\"tel: 08068507599\"> 08068507599<\/a><\/strong>, and we will reach out to you.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>They say breakfast is the most important meal of the day but dinner is equally crucial.\u00a0\u00a0 Having a timely or an early dinner can help in a lot of ways [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":2374,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"wds_primary_category":1,"footnotes":""},"categories":[1,403],"tags":[],"acf":{"reviewed_by":false,"references":[{"title":"https:\/\/doi.org\/10.1210\/clinem\/dgaa354","url":"https:\/\/doi.org\/10.1210\/clinem\/dgaa354"},{"title":"https:\/\/doi.org\/10.1016\/j.physbeh.2014.01.001","url":"https:\/\/doi.org\/10.1016\/j.physbeh.2014.01.001"},{"title":"https:\/\/doi.org\/10.1177\/0748730419892105","url":"https:\/\/doi.org\/10.1177\/0748730419892105"}],"author":"","table_content":null,"medically_reviewed":"","show_updated_date_in_post":"No","faq_list":null,"custom_schema":"","media_url":"","reviewer":null},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/2305"}],"collection":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/comments?post=2305"}],"version-history":[{"count":0,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/2305\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media\/2374"}],"wp:attachment":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media?parent=2305"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/categories?post=2305"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/tags?post=2305"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}