But the timing of eating may be just as important as the type of food itself, as increasing research suggests that meal timing affects disease prevention and weight control, a concept known as chronobiological nutrition .
What is temporal nutrition?
Chrononutrition, also known as time-restricted eating, studies the effect of the timing of food intake on metabolism via the body's biological clock.
This internal clock regulates vital functions such as sleep, body temperature, and mental alertness .
Research suggests that eating in accordance with the body's natural rhythm may support overall health and contribute to controlling weight, blood pressure, and sugar levels.
Lisa Young, a nutrition professor at New York University, says: "Aligning meal times with the biological clock may be associated with important health improvements, such as reducing the risk of chronic diseases like diabetes and high blood pressure, and may also have a positive impact on sleep quality."
Benefits of reducing the number of hours of eating
John Holly, director of the Centre for Human Performance and Metabolism at the Australian Catholic University, explains that the essence of chronofeeding is to reduce the number of hours during which food is allowed to be eaten during the day.
For example, if you eat breakfast at 7 a.m. and dinner at 8 p.m., a 13-hour window, you can reduce it to 10 or 11 hours. This approach can be particularly helpful for those who are obese or have type 2 diabetes.
Holly emphasizes that time-restricted eating differs from traditional intermittent fasting, as long periods of abstaining from food can disrupt the biological clock, while this system aims to maintain its natural rhythm.
Why should late-night eating be avoided?
Activating the body's hormones during nighttime eating, a period of low activity and little movement, may increase appetite and weaken metabolic functions.
Clinical studies indicate that eating a late meal raises blood sugar levels during the night and makes them harder to control.
Holly says: "Blood glucose levels rise in the evening, and with little movement, they remain high. Bringing dinner forward helps lower these levels and improve nighttime metabolism."
How do you coordinate your meal times with your body's rhythm
Lifestyle may sometimes dictate late-night eating, but making it a habit, such as having a late-night snack or skipping lunch in favor of a large dinner, can harm your health in the long run.
The first step is to maintain a regular sleep pattern. For example, if you sleep from 11 pm to 7 am, it is advisable to eat breakfast between 8 and 9 am.
If you have to eat late, be sure to choose a lean protein instead of fatty or carbohydrate-rich foods.
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