Chrononutrition: does the time you eat matter?
Chrono-nutrition is about the relationship between our biological clock and nutrition. By aligning our eating habits with our biorhythm, we can use chrono-nutrition to become healthier, manage our weight better, and feel better in general.
‘Chrono-nutrition’ is about the biorhythm, our body’s natural internal clock (which operates on a 24-hour cycle). This internal clock regulates various physiological processes, most notably metabolism, hormone production, and digestion. According to this principle, our body responds differently when we eat, depending on the time of day. However, this is a two-way relationship: our biorhythm influences how our body processes food at different times of the day, but nutrition also impacts our biorhythm.1,2
What are the benefits of chrono-nutrition?
There is increasing attention on chrono-nutrition. Several studies show that eating within a shorter time frame:3
- speeds up your metabolism;
- makes you more insulin-sensitive and ensures better control of blood sugar levels throughout your body;
- reduces oxidative stress;
- inhibits inflammation;
- leads to weight loss.
Listen to your body’s feelings of hunger and satiety and do not overeat!
Chrono-nutrition, how do you do it in practice?2-4
With ‘chrono-nutrition’, it is first and foremost about limiting your time interval between meals, i.e., between the first and last meal (of the day). This ‘eating window’ is usually shortened, going from about 12 to 14 hours a day to less than 10 hours a day.
The meals themselves are quite important. Nutritionists recommend eating 3 times a day.
- Eat a hearty and balanced breakfast: breakfast is the most important meal of the day. Breakfast not only gives you the energy needed to get through the day, but also kick-starts your metabolism. Feel free to eat fats, proteins, and sugars at breakfast.
- Have a modest lunch: a few hours after your meal, your metabolism begins to slow down. That is why a simple lunch is recommended, so you can recharge your batteries without overloading your digestive system. Preferably eat slow-release and fiber-rich carbohydrates (e.g., whole-wheat bread) and avoid animal proteins.
- Eat light in the evening: in the evening, it is more difficult for our body to process and digest food. Opt for a light meal with plenty of lean proteins, vegetables, and good fats, and limit (fast and slow-release) sugars.
Finally, it remains important to eat healthily!
Scientific references
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