It is proven that the time we choose to eat has a significant relationship in the processing and absorption of nutrients by the body. In order to understand chrononutrition, we first need to understand how our circadian cycles and biological clocks work. Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle. These are natural processes that respond to light and darkness, it is like when we distinguish day from night by the sun or the moon, and can influence important functions of the body such as eating habits, digestion, the release of hormones, body temperature, among others. For their part, biological clocks are the natural time devices of an organism that regulate the cycle of circadian rhythms, these are made up of proteins that interact with cells throughout the body.
Chrononutrition studies the effect of food on our circadian system, that is, the effect of food intake on the secretion of hormones related to hunger, satiety, sleep, glucose tolerance, alertness and the repercussions of these effects. This is also a philosophy that suggests that we feed ourselves following our biological clocks, that is, under the idea that food can have effects and benefits on the body depending on the time we consume it.
The benefit of establishing meal times according to our circadian cycles and based on our biological clocks can be the following: improved digestion and absorption of nutrients, optimal use of these nutrients, regulation of cholesterol; contributes to fat loss and weight control, which can later translate into a lower risk of cardiovascular disease and diabetes. There is a better hormonal balance. These benefits are the result of eating at times when our metabolism is working.
Some studies on chrononutrition in people seeking to lose weight have shown the following results:
- It has been observed that women who consume more calories at breakfast than at dinner have greater weight loss, better glucose tolerance and, by themselves, a lower risk of developing Type 2 Diabetes, they also have greater satiety throughout day length.
- In those people who eat before 3:00 pm they present a greater weight loss and with a faster rate than those who eat after 3:00 pm.
- It has also been observed that eating at the same time throughout the week would favor having a better tolerance to glucose and with this less risk of suffering from Type 2 Diabetes. There would also be a greater total daily energy expenditure, which favors weight loss. .
My recommendations are the following:
- Eat the main meal of the day before 3:00 pm.
- Avoid eating during sleeping hours.
- Eat dinner at least 2 hours and a half before going to sleep. Sleep 6 to 8 hours a day and stay active during the day.
- Finally, spend 15 to 20 minutes eating without distractions.
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