The right time to eat

Our health is directly linked to what and how much we eat. However, when we eat our meals and the amount of time that elapses between meals can also have a deep effect on our health, according to various studies.

Research says our appetite is linked to our circadian rhythm and regulated by it. A circadian rhythm is the body’s 24-hour internal clock that regulates physical, mental, and behavioural changes, influenced by daylight and darkness. It affects the sleep-wake cycle, hormone release, body temperature and appetite and digestion.

Best times to eat your meals

Eating in sync with our body's internal clock helps regulate metabolism, improves digestion, and can lead to better sleep quality. A disruption in our circadian rhythm has been clearly linked to an increased risk of obesity, type 2 diabetes, sleep disorders and cardiovascular diseases.

Most nutritionists recommend eating breakfast within one to two hours of waking up. Many people skip breakfast, some may not have the time while others do not feel like eating anything in the morning. However, research says skipping breakfast may lead to eating more calories at lunch or during the day, and cravings for high-calorie, less nutritious junk food during the rest of the day.

So, focus on having a protein-rich breakfast with some complex carbs, preferably early in the morning.

Lunch should ideally be about four to five hours after breakfast. Our body’s digestive power is at its peak between 10 am to 2 pm, aiding maximum nutrient absorption.

A consistent schedule between meals with no more than four to five hours between all meals helps keep blood sugar levels steady and hunger pangs and mood swings at bay.

An early and light dinner is ideal. Late-night dinner often interferes with sleep.  Leave at least a two- hour gap between your dinner or last meal and bedtime to aid digestion and ensure good sleep.

One study with 8,000 adult participants found that eating late at night leads to dyslipidemia or higher levels of fat in the blood, a major risk factor for many chronic diseases. Other studies have linked late dinners with weight gain and the body’s ability to digest sugar.

Eating/snacking between meals

It's best to have a snack about halfway between any meal to keep blood glucose steady. Your snack should be mix of protein, carbohydrates, and fat, like some fruit with cheese or some peanuts.

Experts recommend these three rules of thumb when planning your mealtimes.

1. Any meal of the day eat earlier when possible. Many studies have linked earlier mealtimes to better health outcomes. An early lunch has been linked to better gut health.
2. Limit your daily window of eating. Keeping your meal intake for the day within a 12-hour time frame reduces the risk of digestion interfering with your body’s circadian rhythm.
3. Eat in sync with your circadian rhythm. Your body may not digest and process food as efficiently late at night or during early morning hours when it is releasing melatonin. When the body releases melatonin, it releases less insulin, which inhibits its ability to digest sugars like glucose. Eating late at night when your body is releasing melatonin, and producing less insulin is a major risk factor for chronic diseases.

A little planning helps a long way in having good health. — RSS