I am Madiha, nutritionist at The Kenko Life.
When it comes to healthy life, we usually focus on what to eat but when to eat is as crucial as what to eat.
Meal timing significantly impacts energy levels, weight management, metabolism, digestion and overall well-being.
WHY DOES MEAL TIMING MATTER?
Our body follows an internal clock known as the circadian rhythm. Which affects various physiological processes like hormone release, metabolism, digestion and sleep. Organizing your meals with this rhythm can improve digestion, nutrient absorption, and satiety. Also helps in weight management.
Skipping meals or not eating on time, on the other hand can disturb this rhythm resulting in weight gain, poor digestion, fatigue, nutritional deficiency, poor metabolism etc.
BENEFITS OF OPTIMAL MEAL TIMINGS
Improved Metabolism: Eating at accordant timing each day helps regulate blood sugar levels and boost metabolism.
Irregular Eating patterns can lead to energy crashes, Insulin resistance, Craving for unhealthy foods.
Better digestion: Your digestion works best when food is allotted evenly. Having large meals late at night would affect digestion and may lead to bloating or acid reflex.
Weight Management: Optimal meal timing supports appetite control and prevents overeating. Which would indeed help in weight management.
Increases energy levels: Eating meals at regular intervals of time ensures that your body has a balanced supply of energy. Which helps to maintain physical performance throughout the day.
Hormonal balance: Meal timing significantly influences hormones like insulin, Cortisol, ghrelin (Hunger hormone), Leptin (Satiety hormones), Melatonin (Sleep Hormone). Eating irregularly can disturb their balance, leading to weight gain, irregular blood sugar level, poor sleep etc.
OPTIMAL MEAL TIMING FOR STAYING HEALTHY
- Breakfast
Having breakfast within 2 hours of waking up is beneficial.
Breakfast reloads energy stores after an overnight long fast, and could really help in boosting up metabolism, stabilizes blood sugar level and balances cortisol levels. Skipping breakfast may lead to overeating later.
- Mid Morning: A quick snack after 1 hour of your breakfast such as a handful of almonds can help in preventing energy crash and restrain hunger.
- Lunch: Lunch with a balance of carbs, protein, fats, fiber after 3 hours of your mid morning snacks is favourable as it’s a key time for better digestion and nutrient absorption.
- Snack: Snacks can fuel up your energy levels for the rest of the day. Having it after 2 hours of your lunch is helpful.
- Dinner: A light balanced meal supports better sleep, better digestion, and detoxification of the body.
Having dinner 2-3 hours before going to sleep is rewarding. Eating late at night may lead to acid reflex and blotting.
Conclusion: Following a consistent meal schedule aligned with your internal biological clock (circadian rhythm) ensures optimal health by improving metabolism, balancing blood sugar level, hormone regulation and overall wellbeing.
