IMPORTANCE OF MEAL TIMING: WHY WHEN YOU EAT MATTERS - BY MISHKWAATH
Aug 4
2 min read
I am Mishkwaath a nutritionist at The Kenko Life.
Meal timing and structure refer not just to what you eat, but when and how you eat throughout the day. Growing research shows that when you eat can significantly impact your metabolism, energy levels, hormonal balance, weight management, and overall health. Here's why it matters:
1. Body’s Internal Clock (Circadian Rhythm)
Your body runs on a 24-hour cycle known as the circadian rhythm, which influences everything from sleep to hormone release to digestion. Eating in sync with this rhythm enhances metabolic efficiency.
Morning: Insulin sensitivity is highest, making it an ideal time for balanced meals.
Evening/Night: Insulin resistance increases, and late-night eating may promote fat storage and disrupt sleep.
2. Meal Frequency & Timing Affects Blood Sugar and Insulin
Spreading meals out at consistent times helps regulate blood sugar and insulin levels, especially for those with diabetes or metabolic syndrome.
Irregular eating patterns can lead to spikes in blood sugar.
Prolonged gaps or erratic timing may increase hunger and lead to overeating.
3. Night Eating and Metabolic Health
Eating late at night is linked with increased risk of:
Weight gain
Poor glucose control
Heart disease
Digestive issues
Your body is less prepared to digest and process food efficiently at night.
4. Structured Meals Reduce Overeating
Eating on a schedule and structuring meals (breakfast, lunch, dinner, possibly snacks) helps with:
Appetite regulation
Reduced snacking and cravings
Mindful eating
People who skip meals (especially breakfast) may overcompensate later in the day.
5. Mental and Physical Performance
Fueling your body at the right times enhances:
Focus and cognitive performance
Physical performance (especially when meals are timed around workouts)
Mood stability (less irritability or “hanger”)
6. Meal Timing in Specific Diet Approaches
Intermittent Fasting (IF): Focuses on time-restricted eating to improve metabolic flexibility.
Chrononutrition: A growing field studying how meal timing affects health.
Both emphasize that when you eat can be as critical as what you eat.