Usually, people who lose weight are either on a hard diet, or they are laboriously counting calories and eating foods that are difficult to swallow. In fact, most people do not know that time eating is more important!
The biological clock and biological clock gene are the key to weight control, master it then you can slim twice the result with half the effort.
As early as ancient times, the human body itself has firmly recorded certain physiological laws. In the morning, opening your eyes, body, and mind begins the day’s work; physical activity peaks from day to evening.
After sunset, slowly fall into a state of rest, and then fall asleep.
As long as this natural physiological law is followed, and the balance between work and rest is maintained, the energy obtained from food and the energy expended in labor can also maintain a balanced relationship.
The reason for obesity can be understood as the energy obtained from food is not completely used up, they are stored in the body after forming fat.
Once the physiological laws recorded by the body are destroyed, energy intake and energy consumption cannot reach the balance of income and expenditure, resulting in obesity.
It all comes down to a complex 24-hour clock called our circadian rhythm, which regulates our sleep-wake cycle as well as every physiological function of our body.
Different systems in the body follow circadian rhythms that are synchronized with the master clock in the brain.
One research shows that when we eat is just as important as what we eat.
Keeping your meal times in line with your circadian rhythm can help maximize weight loss, improve endurance, reduce the risk of type 2 diabetes, and lower blood pressure, among other things.
Source: Doctor Kiltz
So what is a circadian diet?
Circadian eating is essentially a time-restricted diet in which you eat within a specific time frame, usually during the day, and fast the rest of the time. Circadian eating involves eating during the day when our body functions such as digestion and metabolism are most active.
When these internal processes slow down, it also includes fasting after 7 p.m. A typical circadian fast can start with a big breakfast after waking up at 7 a.m. If your eating window is 12 hours, you will have your last meal before 7 p.m.
Often, your last meal of the day is smaller and lighter, which helps avoid spikes in blood sugar and weight gain due to a decreased insulin response and metabolism. Then you fast all night and eat breakfast the next morning.
What are the benefits of a circadian diet?
Fast metabolism: Implementing a circadian diet can speed up metabolism by helping restore the sleep-wake cycle.
This enables you to achieve REM sleep. Rem sleep increases your basal metabolic rate to its highest level during sleep by increasing your body temperature and energy expenditure in your brain.
To lose weight: On a circadian diet, scheduling meals earlier in the day may help you lose weight. This is because meal timing affects the “thermal effect of food”, which is how much energy it takes to digest a meal.
Undisturbed sleep: Diurnal dieting can establish a stronger circadian rhythm, which can help you sleep deeper and longer. A survey from the University of California, San Diego School of Medicine shows that timed eating can help you lose weight and get better sleep.
Improve digestion: Circadian eating can also jump-start a slow digestive system. Studies have shown that bowel motility and gastric emptying rates are higher at the beginning of the day than at night.
A strong immune system: Strengthen your immune system and reduce your risk of health problems. Fasting later in the day, when melatonin levels are high, can improve immune cell recovery, especially B-cell recovery.
Your natural body clock synchronizes with the external environment through cues like light and mealtimes. People can benefit from a time-limited eating plan, so how do you get it right?
Scheduling meals earlier: Scheduling meals earlier in the day will allow you to reap the benefits of circadian fasting. Start by eating your first meal as close to daylight as possible.
Limit sugar and refined grains: Eating sugary foods and refined grains can raise your blood sugar levels after a meal. If your diet consists mainly of these foods, you increase your risk of developing diabetes.
Limit your intake of high-carb foods such as white flour, rice, bread, cereals, cookies, and desserts. The best diet for a day and night diet includes good protein and nutrient-rich offal, healthy fats, and low-carb fruits and vegetables.
Avoid eating at night: Snacking or eating in the evening or at night can disrupt your circadian rhythm. Avoid eating during the fast to allow your body to rest and recover.
Staying up late and eating at night can also slow melatonin production, making it harder to fall asleep.
Follow a consistent daily schedule: To stabilize and strengthen your circadian rhythm, it’s best to wake up and go to bed at the same time every day. Keep going to bed and getting up early.
The more regular your sleep and eating habits, the better your circadian rhythm will be.
Get plenty of light during the day: Light is essential for maintaining your circadian rhythm. Avoiding light at night stimulates melatonin production and improves the ability to fall asleep. It also means limiting the use of electronic screens at the bedside.
Circadian rhythms are best known for regulating sleep and health. But it also plays an important role in metabolism, digestion, hormone secretion, immunity, cognition, and neurobehavior.
Scheduling meals early in your most physically active day can improve your circadian function and overall health.
No matter what food you eat, anyone can follow a circadian diet. If you want to improve your health, circadian fasting is a relatively easy adjustment that can yield powerful health benefits.