7. Revisiting the concept of three meals a day
The best way to meet your nutritional needs is the one that corresponds most with your lifestyle and, especially, with your daily energy requirements. Therefore, the exact time at which you have your meals has no real importance as long as you are listening to your body.
On a per case basis
To achieve maximum wellness and maintain a healthy weight, it is important to respect your body’s hunger and satiety signals. Thus, if hunger is not present at all at mealtime, you can simply delay 
your meal or plan on several small nutritious snacks to eat later. But be careful: once hunger strikes—don’t skip meals or snacks. Every time you are hungry and don’t eat, your body reacts by going into “economy” mode. By protecting its energy reserves in this manner, it slows down.
Eating after 9:00 pm?
Remember: it’s not the time at which you eat that results in weight gain, but rather the food you eat when you are not hungry! If your body requires energy in the evening, choose a nutritious snack.
