We have grown by listening that our food defines us, means we are those what we eat. But now-a-days scientists are proving that it does not depend upon what you eat alone. It also depends when you eat. Our body works on 24-hour natural rhythm that guides our sleep, hormone, digestion and metabolism.
Eating at wrong time such as late night heavy dinner can confuse this clock. Because of this your body will face difficulties to control your weight, blood sugar and mood. The connection between health and meal timing is called chrono-nutrition. It is not a cute trend.
It is the name of growing science that are supporting animal research, human trials and new meta-analysis.
Connection of next decade with meal timing
Nutrition advisors and other health care professionals was focusing on what you eat and how much you eat for years. Next step is clear. Future diet guidelines will also focus on what and when you eat. Fact is that US dietary guidelines committee is thinking to add meal timing in 2025–2030 guidelines. This change means future diet plans will include meal schedule as well as balanced nutrition.
Evening with time restriction
One method that is emerging is time restricted eating. Eating all the food in a fixed time usually 8 to 10 hours. Human studies say that time restricted eating can reduce blood pressure, weight loss and better your metabolism even if calories are same. Animal studies say that eating at daytime improve mitochondrial function and strong circadian genes.
It is set by researchers that next wave will produce flexible trends. Smart apps will help people to maintain their eating window besides their busy jobs and social life.
Personalized nutrition
Future won't be one size fit all. Some people are morning larks and others are night owls. Future guidelines will provide personalized meal timing based on chronotype, age, gender, workshops and even on genetics. Think doctor suggest a heavy breakfast to one person while on the other hand recommend a late morning plan to another. Both will be based on their internal body clock.
Countries such as Japan have chrono nutrition societies. Brazil and Mexico are testing special time labeled foods such as snacks that improve sleep cycle or morning drinks that boost energy level.
Technology will change daily eating
It is predicted that various smart watches will make this chrono nutrition practical. Future devices will give you an alert for meal time by tracking your sleep, heart rate and glucose. Food companies are also building time labeled products such as breakfast bars that give you morning energy or evening drinks that do not disturb night metabolism.
Challenges
Big hurdles are also available. Researchers have to find long term studies from different populations so that government can make strong rules. Cultural habits such as late family dinner or shift work make this process hard.
What you can do today
Science will make progress but you should start align yourself with your internal clock today.
- Eat your dinner 2-3 hours before going to bed.
- Keep your eating window consistent.
- Have a gap of 10 to 12 hours between your first and last bite.
- Make your breakfast or early lunch as a big meal and avoid late dinner.
- Reduce your late night snacks even these are healthy.
These simple steps show you those recent research and researchers suggest.
Final thoughts
Chrono nutrition is moving from research labs to everyday life. It is predicted that within few years diet apps, medical devices and grocery labels will tell you what you should eat and when you schedule it.
Science of when you eat is developing and the future of chrono nutrition is like a clock that will favour you at last.
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