Recent research into circadian rhythms shows that the time of day when food is
ingested influences nutrient absorption, assimilation and utilisation. This had led to a dramatic increase in research into the possible benefits of time-restricted eating (TRE). TRE suggests benefits in narrowing the time-window for eating and raises the question whether the largest meal is best consumed at the beginning or end of the day.
‘When we eat may be as important as what we eat.’
Humans evolved with cyclic periods of fasting and feeding. These adapted temporal rhythms act at the cellular level switching between nutrient utilisation and storage. Fasting-feeding cycles are known to acutely activate nutrient-sensing pathways in what is termed the ‘molecular clock’.
The circadian molecular clock ensures that gene expression and appropriate pathways that help assimilate nutrients begin to rise in anticipation of feeding, so the body can handle the rush of nutrients in an optimal way and maintain nutrient balance.
Circadian fasting-feeding cycles affect metabolism
The time of day wen food is ingested exerts a powerful influence on metabolic health including:
A current hotly debated topic is what time of the day should the largest meal be consumed. It is well established that after eating, blood glucose remains higher in the evening than in the morning. This research been put to the test with human clinical trials, to once and for all answer these common questions:
According to researcher Chaix (2019), restricting the time of food access for example to an 8-10 hour window during the day, not only reduces obesity, but activates multiple longevity factors, which may help halt chronic disease. Studies where the majority of food is consumed in the first half of the day and less in the second half of the day, reduced inflammation, improved blood sugar control and produced better weight loss and reductions in hunger. In fact, research suggest, breakfast skipping may have detrimental health effects and lead to late night binge-eating.
For those wanting to reduce their weight and improve metabolic and hormonal health, a personalised time-restricted eating program from a health-care professional may offer an efficient and easy way to maintain a healthy weight and improve longevity.
Bibliography:
Chaix, A., Manoogian, E. N. C., Melkani, G. C., & Panda, S. (2019). Time-Restricted Eating to Prevent and Manage Chronic Metabolic Diseases. Annual Review of Nutrition, 39(1).
Jakubowicz, D., Barnea, M., Wainstein, J., & Froy, O. (2013). High Caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Obesity, 21(12), 2504–2512.
Laermans, J., & Depoortere, I. (2016). Chronobesity: role of the circadian system in the obesity epidemic. Obesity reviews, 17(2), 108-125
ingested influences nutrient absorption, assimilation and utilisation. This had led to a dramatic increase in research into the possible benefits of time-restricted eating (TRE). TRE suggests benefits in narrowing the time-window for eating and raises the question whether the largest meal is best consumed at the beginning or end of the day.
‘When we eat may be as important as what we eat.’
Humans evolved with cyclic periods of fasting and feeding. These adapted temporal rhythms act at the cellular level switching between nutrient utilisation and storage. Fasting-feeding cycles are known to acutely activate nutrient-sensing pathways in what is termed the ‘molecular clock’.
The circadian molecular clock ensures that gene expression and appropriate pathways that help assimilate nutrients begin to rise in anticipation of feeding, so the body can handle the rush of nutrients in an optimal way and maintain nutrient balance.
Circadian fasting-feeding cycles affect metabolism
The time of day wen food is ingested exerts a powerful influence on metabolic health including:
- body composition and size
- hunger and satiety
- liver health
- blood sugar and cholesterol
- neuroendocrine function
- the gut microbiome
- heart function
- inflammation
- sleep
A current hotly debated topic is what time of the day should the largest meal be consumed. It is well established that after eating, blood glucose remains higher in the evening than in the morning. This research been put to the test with human clinical trials, to once and for all answer these common questions:
- Is it better to consume the main meal in the first or last half of the day?
- Is it safe to skip breakfast, lunch or dinner?
According to researcher Chaix (2019), restricting the time of food access for example to an 8-10 hour window during the day, not only reduces obesity, but activates multiple longevity factors, which may help halt chronic disease. Studies where the majority of food is consumed in the first half of the day and less in the second half of the day, reduced inflammation, improved blood sugar control and produced better weight loss and reductions in hunger. In fact, research suggest, breakfast skipping may have detrimental health effects and lead to late night binge-eating.
For those wanting to reduce their weight and improve metabolic and hormonal health, a personalised time-restricted eating program from a health-care professional may offer an efficient and easy way to maintain a healthy weight and improve longevity.
Bibliography:
Chaix, A., Manoogian, E. N. C., Melkani, G. C., & Panda, S. (2019). Time-Restricted Eating to Prevent and Manage Chronic Metabolic Diseases. Annual Review of Nutrition, 39(1).
Jakubowicz, D., Barnea, M., Wainstein, J., & Froy, O. (2013). High Caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Obesity, 21(12), 2504–2512.
Laermans, J., & Depoortere, I. (2016). Chronobesity: role of the circadian system in the obesity epidemic. Obesity reviews, 17(2), 108-125
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