Eating around the clock
Does the time we eat our meals matter? Lots of people swear by intermittent fasting, but is skipping breakfast the best way to do this?
The idea of intermittent fasting is that we restrict our meals to a particular time period (usually eating within an 8-12 hour window) and have an overnight fast of 12-16 hours overnight. The benefits include weight loss, better digestion, recued inflammation and even improvements to our cardiovascular health.
Mornings can be hectic. You might be trying to get yourself, the dog and your kids out of the house, never mind having to feed everyone too. So skipping breakfast can feel like one less thing on your to do list, but the chances are that instead of getting your energy and fuel from food, you are running on adrenalin with a side order of caffeine.
When you stop to consider how your body uses energy throughout the day and bring in the nuances of our 24-hour body clock, skipping breakfast may not be the best way to do intermitting fasting.
We all have an in-built daily cycle called the circadian rhythm. This body clock signals us when to be awake and when to sleep, but it also regulates everything from our metabolism and appetite to blood pressure and even bowel movements.
Daylight is the biggest driver of this internal body clock. Morning daylight supresses levels of our sleep hormone, melatonin and triggers the rise of cortisol – an adrenal hormone that we need in the right balance to wake up feeling refreshed and ready for the day. It drives our energy and focus throughout the morning, so we feel alert and active when we need to function.
Of course, modern life has knocked our rhythm a little out of balance. If you are a shift worker, international traveller or a night owl, your body clock will adjust to allow you to be productive and active when the rest of us are asleep.
Our diet and nutrition has a big influence on our daily rhythm and when we get it wrong, it can disrupt the circadian rhythm to the extent that it could influence our risk of developing conditions like high blood pressure, type 2 diabetes, obesity and cardiovascular disease.
Studies looking at how our circadian rhythm affects our metabolism and health show that skipping breakfast could make us fatter, increase levels of HbA1c (you might know this as a marker for type 2 diabetes), elevate our blood pressure and LDL cholesterol (the bad one).
When we tune into the rhythm a little more and work with our body clock, it can make all the difference to our energy, appetite, weight and overall health and wellbeing.
Here’s how to start eating with your clock:
Don’t skip breakfast. Levels of the hunger hormone ghrelin are triggered around 8am, so this is a good time to eat breakfast. Eat enough to keep you going for 4 hours or so. Yoghurt with berries, nuts, seeds and a low sugar granola; overnight oats or porridge with milled flaxseed are decent choices.
Keep mealtimes regular. Ghrelin levels are higher at 8am, 1pm and 6pm, so getting into the rhythm of eating at these times when you can means you are giving your body what it wants – a decent meal at the right time.
Stop eating at least 2 hours before bedtime. Late night eating is associated with increased body fat and risk of obesity. Research also shows that people who eat later tend to eat larger portions or have second helpings. If you like to have a little munch in the evening, try moving it a bit early – immediately after dinner, or no later than 8pm. Chances are you will feel better and sleep better too. Choose something like dark chocolate and a few nuts, yoghurt and fruit or oatcakes and cheese – all healthier options than sweets and biscuits.
Intermittent fasting definitely has its benefits, but it looks like moving your eating window earlier, so you eat in line with your body’s 24 hour rhythm has a whole lot more benefits than just skipping breakfast.