If you wake up at 8 a.m., then the following hours are perfect for you. If you wake up an hour earlier or later, subtract or add the difference. Also, keep in mind that eating during safe hours doesn't mean you can eat as much as you want. You still need to follow the prescribed calorie intake. Safe hours are just for indulging without gaining weight.
The first safe hours are right after waking up, between 8 a.m. and 10 a.m. This is the time of day when you are allowed to indulge in carbohydrates, fats, cakes, sweets, pasta, ice cream, and more.
Only if you are active during the day, your body has enough time to burn off the consumed calories. In this case, you have another option between 12:30 p.m. and 2:00 p.m.
However, be cautious during the last 3 hours. This is the most dangerous time when everything you eat turns into extra weight. It would be ideal to have dinner 3 hours before bedtime, as that is the safest approach.