In recent years, the science of circadian rhythms has turned upside down many beliefs about feeding. In this sense, it no longer only matters what we eatbut also the moment in which we do it. Therefore, adjust the schedules of the breakfastthe food and the cena can influence our weight and even in our general health.
This is how circadian rhythms influence eating
Circadian rhythms are physical changes, mental and of behavior that occur in the body during a cycle of 24 hours. “Diet can influence these rhythms and, in turn, circadian rhythms can affect how the body process food“says the doctor Maria Valerospecialist in endocrinology and nutrition Dexeus University Hospital of Barcelona.
These rhythms can affect the speed of digestion and to metabolism. On the other hand, they also influence the patterns of appetite and the satiety. Therefore, the choice of the time of the foods It is very important. It is what is known as crononutrición.
Does the time of day we eat affect us?
As detailed in TikTok the nutritionist Alberto Caraspecialist in obesity and eating disorders, we are affected by time of day to which we eat. Our body can respond differently to food depending on the moment of the day in which they are consumed.
For this reason, the expert recommends concentrating most of our intake in first hours of the day and have dinner as soon as possible. Of course, it makes it clear that it is not true that the same diet make you thin o get fat depending on when it is taken. In this line, it is also important nutritional quality of food.
At what time should we have breakfast, lunch and dinner to avoid gaining weight? This is what the experts say
The nutritionist Samanda Rodriguez emphasizes the importance of concentrating most of the meals during the day. “During the day we have bacterial groups that are much more assets“, explains in TikTok. They take care of absorb nutrients, digest them, metabolize and to provide us energy. Instead, they stop acting when the evening.
Therefore, if we do not adapt our meals to the circadian rhythm, our microbiota is going to mismatch. “There will be less repairless digestive capacityfurther inflammationfurther swelling and even worse control of our metabolic capacityof our weight and of our sugar control“, details the nutritionist.
To don’t get fat and avoid the rest of the problems, the expert advises have breakfast, comer y have dinner at the following hours:
- Breakfast: between the 7:00 and the 9:00 am.
- Food: between the 12:00 and the 2:00 p.m..
- Cena: between the 18:00 and the 8:00 p.m..
What if I can’t follow these meal times?
Whether due to work shifts, classesfor him stressfor the care of the children or for other reasons, many people cannot follow the meal times what experts advise. In these cases, you must adjust the time breakfast, lunch and dinner at personal circumstances. However, if our objective is lose weightthe ideal is advance dinner as much as possible.
Why eating early helps you lose weight?
In one of the videos on his account TikTokcall Eating with Mariathe nutritionist Maria Merino points out the reasons for which dine soon can help lose weight:
- Allows you to make a better digestion: This is because there will be more time between suppertime and that of go to sleep.
- Favors a better rest: having more time between the end of dinner and bedtime also helps to have a deeper sleep y repairman. “This is directly related to the weight loss“says the nutritionist.
- It is avoided poke between hours in the afternoon: if a lot of time passes between lunch and dinner we always tend to peck. Furthermore, generally unhealthy products. “They are products that we do not need and that, many times, make us break the calorie deficit“he adds Maria Merino.
- He metabolism is more asset: it is not the same to digest last minute of the day, when we have less energyhow soon.