Have you heard of the circadian rhythm diet or the 7 am-7pm diet and the recommended dietary habits and restrictions that accompany it? Surprisingly, there is nothing you should and shouldn’t do about eating. It’s all about when you should eat. The basic idea of this diet is to reset the timing of the meal to the same timing as our ancestors, between sunrise and sunset. Basically, schedule meals during the day.
The circadian rhythm diet, also known as the body clock diet, is basically a type of time-limited dietary plan with a body clock that is regulated primarily by changes in the environment such as light and dark and controlled by a small area. Eat in sync. In the middle of the brain. This can affect metabolism, hunger, sleep, body temperature, and other physical functions.
The hormone cortisol, also known as the “getting up” hormone, is associated with the body’s metabolism and thus weight. It goes up and down during the day. If someone eats at the peak of metabolism, the calories burned are well utilized and not stored as fat. On the other hand, food eaten at the wrong time can lead to weight gain.
Circadian rhythms are a natural internal process that regulates the sleep and wake cycle and repeats every 24 hours and can be divided into two phases:
- Dietary and metabolic stages: Metabolism is high when cortisol peaks and slows when cortisol levels drop. The body naturally releases cortisol twice daily. Once in the early morning and in the evening, and at that time, the stomach is also ready with the right amount of hormones and digestive enzymes, and even good gut flora to digest food. So eat with the sun for health benefits. In response to sunlight, cortisol rises, insulin sensitivity rises, melatonin falls, and it is active and energizing. Cortisol supports thyroid function and metabolism and contributes to the energy needed to complete daily tasks.
- Rest and healing stages: When the sun goes down, your body naturally wants to roll up and prepare for sleep. The sleep-inducing hormone melatonin is elevated and cortisol and insulin are less sensitive. Therefore, foods consumed late at night with low cortisol levels are more likely to be stored as fat.
As soon as you finish your supper, your body’s metabolism slows down, your body clock is reset, and you’re in repair and rejuvenation mode. This allows damaged cells to be repaired and replaced with healthy new cells without the chemicals and pathogens that cause allergies attacking the body. Therefore, midnight munching leads to weight gain and also destroys the body’s natural healing mechanisms.
Highlights of the circadian rhythm diet
- Eat during the day.
- Breakfast and lunch are the biggest meals of the day, and the smallest dinner.
- Get about 75% of nutrition by 3 pm
- Please do not eat anything after dinner.
Benefits of this diet
- Helps maximize weight loss efforts
- Reduces the risk of obesity
- Improves digestive health
- Improves metabolism
- Improves sleep, mood and energy levels
- Reduces inflammation in the body
- Reduces the risk of type 2 diabetes and cardiovascular disease
- Promotes longevity
People who schedule meals between 12 hours (7 am to 7 pm) are generally different from those who delay dinner and eat within 15 to 16 hours (7 am to 11 pm and above). Daily rhythm and health can be much better. After the next meal, a 12-16 hour fast with breakfast, the body will have enough time to heal / repair as needed. Do not eat anything after dinner as your body will enter healing and rejuvenation mode. Compounds that promote the inflammatory response rise at night. This is thought to be due to the fact that while the body is at rest, it is better at fighting infections and can focus its efforts on efforts rather than other functions such as metabolism.
Even with the same dietary choices and calories burned, those who eat during the day are healthier than those who are late. Eating food at the wrong time can disrupt your body clock, upset your body’s metabolic balance, and lead to illness. Biological rhythms are aimed at protecting us. Disrupting this rhythm can lead to weight gain, hormonal problems, mental health problems, metabolic disorders such as type 2 diabetes, and heart problems.
So give us a try of this circadian rhythm diet and let us know what you’re feeling in the comments below! I hope you found this article useful.Check out for more informative articles like this Healthy reading Or watch a LIVE session by an expert. GOQii Play..