Tofu is a protein and fat rich curd made from mashed soy beans. It is primarily found in asian and vegetarian cuisine, but those are not the limits.
Tofu is an ingredient easily prepared in a variety of meals that can be served at any time of day, including breakfast, dinner and dessert. When weight loss is a primary goal, then the time of day you eat tofu may impact the goals.
When is the best time to eat tofu for weight loss? Tofu can be eaten at anytime for weight loss, as long as it is consumed in moderation. The calories in tofu are found in the fat and protein amounts, there is very little carbohydrates found in the beancurd.
Fat and protein play a primary role in weight loss because they can help you feel satiated for longer periods of time, which in turn reduces the urge to snack. Therefore, eating tofu earlier in the day produces the best results for weight loss.
In order to lose weight, you need to make sure you are not ingesting too many calories. Therefore, while tofu is a good part of a weight loss diet, you need to make sure you aren’t consuming more than one serving at a time.
Sticking to a healthy eating plan when you are always hungry is challenging. Eating more protein can help prolong hunger pains or feeling full after eating, which is why many nutritionists recommend tofu as a fulfilling low calorie source of protein.
Tofu contains a lot of nutrients, and is an excellent addition to your diet. It is a beancurd made from soybeans, and has been a staple food in Asian cuisine dating back over 2000 years.
Nowadays, tofu is a delectable source of protein that is suitable for vegans, and can be the perfect plant based alternative to aid in a weight loss diet. Answered below are frequently asked questions about the best time to eat tofu for weight loss and if the time of day has an impact on dietary goals.
When should I eat tofu for weight loss?
For optimal weight loss results, eating earlier in the day is beneficial because it enables your body to metabolize the food while you are most active. Furthermore, tofu has a high protein content that helps you feel full for longer amounts of time to reduce unnecessary eating.
Tofu can be eaten as part of a weight loss diet at any time of day. That being said, consuming a serving of protein-rich tofu for breakfast can provide enough energy to power you throughout a large majority of the day.
Tofu is also filling, so eating it early in the day will help you avoid unhealthy foods that might attract your attention later on.
Is it better to eat tofu in the morning or at night?
Tofu is a protein-dominant plant-based food with low fat and calorie content. Plant-based protein is not as easily digested like animal-based protein, so eating it earlier in the day will give your body more time to digest.
In the morning, our metabolism works harder than late at night. Eating tofu in the morning will help your body process and absorb faster to provide the energy required for your daily routine.
The body has a slower metabolism rate while sleeping since you are not engaging in any physical activity. As a result, your body might take much long to digest tofu protein leading to stomach issues.
Is it okay to eat tofu at night for weight loss?
It is okay to eat tofu at night for weight loss, although your body will metabolize it better if eaten earlier in the day. Tofu has numerous health benefits and is a good source of low-calorie protein that encourages weight loss by keeping you full for longer stretches of time.
Even though it is a plant-based protein like lentils and beans, it has fewer carbohydrates. Furthermore, there is much less fat than animal based protein sources of equal proportion.
Regular tofu consumption helps reduce weight and prevents obesity since it is high in protein and low in carbohydrates and fat.
However, tofu contains a high concentration of protein that may not be digested easily at night when your metabolism rate slows. As a result, digestion may take longer, leading to stomach discomfort or bloating.
Can I lose weight by eating tofu?
Yes, you can lose weight by eating tofu. The beancurd is a protein rich food that when consumed in the morning can digest slowly and make you feel full for longer.
Furthermore, tofu is low in carbohydrates and fat, so the caloric impact is quite low.
Recent studies of 130,000 individuals attributes a loss of more than 2.5 pounds due to consuming soy and tofu in their diets. Tofu remains effective in weight loss due to its ability to help people stay full longer with fewer calories. 
Tofu has an additional benefit of aiding the metabolic profile of women suffering from the polycystic ovarian syndrome (PCOS). PCOS is usually caused by a hormonal imbalance in women that can result in weight gain and a high risk of diabetes.
Consuming 2-3 servings of tofu daily for 12 weeks can improve insulin resistance and hormone levels.
However, some research suggests tofu contains phytoestrogen that easily disrupt hormonal balance in the body if consumed in immoderate amounts. It is important not to eat too many servings of soy products like tofu on a regular basis. [2, 3, 4]
Tofu is a high-protein and low-calorie food. This might leave you feeling full for extended amounts of time, making you eat fewer calories over the course of the day.
The earlier in the day you consume tofu, the better for reducing feelings of hunger. Plant protein digests at a slower rate that animal protein, therefore it is best to start the metabolic processes earlier in the day rather than trying to digest while you are sleeping.
Helps Lower Weight Gain in Women
After menopause, most women gain weight around the waist due to fluctuating levels of estrogen. Compounds similar to estrogen found in tofu may help even out hormone levels, and therefore help women maintain their weight.
For women experiencing these estrogen fluctuations, consuming tofu regularly can reduce waist circumference and body mass index. 
However, these same compounds may have negative effects on men, since they don’t have the same use for estrogen in the body. Study in this particular field is still mixed, and more research needs to be done on long term effects. [6, 7, 8]
Which tofu is good for weight loss?
Uncooked tofu is the best for weight loss, although all tofu can be eaten as part of a weight loss diet. Firm tofu has more calories from fat and protein while soft tofu has slightly less because it is not as dense.
Tofu is made from boiled soybeans and doesn’t have much flavor on its own.
You can use uncooked tofu as an ingredient in your smoothies, to add thickness and protein.
If you prefer to eat cooked tofu, avoid frying it in oils or coating with sauces and marinates with high caloric content. If you use unhealthy sauces or oils to prepare the meal, it can counteract the weight loss effects you seek from eating tofu.
The healthiest way to prepare tofu is by baking it after marinating in a low calorie, flavorful sauce. Frying tofu will cause it to absorb the cooking oil and increase the fat content.
Eating uncooked or baked tofu with a low calorie sauce will minimize the intake of additional high-calorie oils and fats. When it comes to weight loss, reducing caloric intake while increasing caloric output is critical to achieving your goals.
Uncooked tofu is an easy and inexpensive way of adding plant-based protein to your diet. It is also an excellent source of magnesium, calcium, manganese, and iron.
Consider adding uncooked tofu to pureed soups, vegetables, smoothies, and blended sauces. You can also use it to make homemade ice cream or chocolate mousse.
When to Eat Tofu for Weight Loss: Conclusion
Tofu is a great vegan protein source, and it can be part of a low-carb, healthy diet. However, you want to consume no more than two servings per day, as eating too much soy can be hard on your digestive system.
Consuming tofu in moderation will help in weight loss, and replacing animal meats with tofu can lower harmful cholesterol levels in your body.
Plant based protein take more time for your body to digest, therefore it is recommended to eat tofu in the morning as opposed to evening. Furthermore, the body metabolizes it slowly throughout the day making you feel satiated for longer periods of time.
It is best to eat uncooked, baked, boiled, or steam tofu. Keep the marinades and sauces to a minimum and avoid frying or using high calorie flavorings because that defeats the purpose of eating tofu for weight loss.
In the end, weight loss is best achieved by reducing calorie input while increasing calorie output. Tofu can be a part of your weight loss journey, but you will need to eat less calories than your body is using in a day.