When to eat for better weight loss? We know that meal timing, or the way in which we distribute our calorie intake throughout the day, has its own importance for losing weight , even if obviously it is not the first item to consider in weight loss.
In fact, the first things to consider if we want to lose weight are always those, alas: calories, the right distribution of macronutrients (a diet with low protein or high fat or too many carbohydrates: here are examples that do not help weight loss) and micronutrients ( deficiencies in vitamins and minerals reduce the success of the diet). ( source ). But after these, even the distribution of meals throughout the day, so knowing when and how to eat, can bethe extra strategy to lose weight. 

In particular, a new study published last October in the American Journal of Clinical Nutrition , conducted for 12 weeks on a sample of overweight women, estimated that women who consumed eighty percent of their caloric intake between breakfast and lunch and only twenty percent lost more weight and body fat at dinner than the sample who ate more at dinner.

For this to be feasible, it is therefore good to remember to have a balanced breakfast and lunch, for example with a wholemeal food (bread or porridge), a protein one (yogurt or ricotta) and fruit for breakfast; with a mixed dish with whole carbohydrates (rice, wholemeal pasta), proteins (legumes, tuna, low-fat cheese) and fat for lunch and a light dinner that can be composed of a low-calorie vegetable cream and a small protein food such as 100 g of lean meat or tofu. ( source )