For example, does the benefits of eating your OMAD routine at 5-6pm act differently than eating at 9-10pm, if you go to sleep around 11pm-12am that same day?
I always go with dinner because it is the same time my family has dinner, and I am old fashioned like that and like to actually sit down at the table as a family.
Though I have been forced to switch up my OMAD numerous times in my tenure to account for work related lunches or dinners, holidays, social functions, etc. I have not noticed it mattering one bit really except that it is sort of throws me out of my comfort zone temporarily.
If you like having dinner at 9 and this is what makes you more comfortable and makes your plan sustainable, go for it.
I can’t say conclusively but recently I have shifted my OMAD meal from around 7pm to around 4pm and I seem to feel better in the mornings. I’ve also noticed significant reduction in belly fat (but I’m also around my lowest weight to date.) My refeeds are always Keto but recently I’ve been purposely consuming a lot of protein (150-200g). Not sure what all this means but I definitely noticed changes in my body when I changed those two things recently.
Studies have shown that early time restricted feeding was more beneficial than later. That is, eating earlier in the day. Me personally, that doesn’t work for me because I have kids and I think it’s important to all eat dinner together. So I do what works best for me: 16:8