Deciphering the circadian rhythm diet – what it’s for, who it’s for and the foods you must eat (or avoid)

Deciphering the circadian rhythm diet – what it’s for, who it’s for and the foods you must eat (or avoid)
Deciphering the circadian rhythm diet – what it’s for, who it’s for and the foods you must eat (or avoid)

From losing weight, to building muscle, to optimizing metabolism – there’s a diet for every problem and complaint. However, many times, with the variety of dietary options available, people tend to be confused about a particular diet and whether it is right for them.So here we decode one of the most popular food trends These days – a circadian rhythm diet, also known as a “biological clock” diet.

What is circadian rhythm eating and what does it include?

The Circadian Rhythm Diet is a meal plan designed to support the body’s natural circadian rhythm, the 24-hour internal clock that regulates sleep-wake cycles, hormone production, and other bodily functions. The idea behind this diet is that by eating at specific times of the day, we can optimize our metabolism and improve our overall health.

“Circadian rhythm eating involves eating at specific times of the day, such as consuming most calories earlier in the day and restricting food intake in the evening. This matches the body’s natural rhythms and can improve digestion, energy levels and weight management.” Diet There is also an emphasis on nutrient-dense whole foods such as fruits, vegetables, whole grains, lean proteins and healthy fats,” explains Kajal Aggarwal, a Delhi-based nutritionist and nutritionist.

Aman Puri, founder of Steadfast Nutrition, adds that some experts recommend limiting meals and snacks to a 6-12 hour window per day, but “a strict eating schedule hasn’t been established yet.”

How is it different from intermittent fasting?

circadian rhythm eating and intermittent fasting Both are mealtime-focused eating approaches, but they differ in specific guidelines and goals.

“Circadian rhythm eating emphasizes eating in alignment with the body’s natural circadian rhythm, which regulates many physiological processes within a 24-hour cycle. This involves eating within a specific time frame each day, usually 12 hours or less, and prioritizing Choose nutrient-dense whole foods to support optimal health and metabolism.Intermittent fasting, on the other hand, involves alternating eating and fasting, usually from a 16-hour fast to an 8-hour eat (known as the 16:8 method) to a sustained Longer fasts of up to 24 hours or more. Intermittent fasting is designed to promote weight loss, improve metabolic health, and reduce inflammation and disease risk,” Agarwal told

She further emphasized that while both approaches can be effective in achieving different health goals, circadian rhythm eating may be a more sustainable and comprehensive approach to overall health and well-being, while intermittent fasting may be better suited for weight loss and specific health status.

circadian diet It also helps prevent overeating and unhealthy snacking that can lead to obesity and heart disease. (Source: Freepik)


“Following a circadian eating pattern ensures consistent eating habits. Eating according to your natural sleep or wake cycle can help improve hormonal and digestive function, avoid late-night eating events that lead to insulin spikes and increased future diabetes risk, and reduce your risk of inflammation, obesityand heart disease. In addition, eating food according to the hunger hormones (ghrelin and adiponectin) naturally produced in the body can be digested efficiently, making the calories in food less likely to be stored as fat,” the clock can reduce the chance of overeating and has Helps maintain ideal body weight.

Sharing some of the potential benefits, Aggarwal said:

1. Improve weight management: Eating within 12 hours and avoiding late night meals can improve weight loss and help regulate appetite hormones.

2. Better Sleep: Aligning your eating patterns with your body’s natural clock can improve sleep quality and duration.

3. Reduce inflammation: Eating in sync with your circadian rhythm can help lower inflammation levels and improve overall health.

4. Improves Metabolic Health: Eating during the day and avoiding late-night meals can help regulate blood sugar levels and improve insulin sensitivity.

5. Boost energy levels: Following a circadian rhythm of eating can help regulate energy levels throughout the day, which can improve productivity and overall well-being.

Can you eat everything on a circadian rhythm diet? If not, what should you avoid/eat?

When we eat circadian rhythms, the goal is to optimize the body’s metabolism and digestion to improve health and well-being. This diet does not restrict any specific food groups, it just recommends avoiding large meals or snacks late at night, as this can disrupt sleep and digestion. “However, it’s best to avoid processed and sugary foods because they can contribute to blood sugar imbalances and inflammation. This diet emphasizes eating whole, whole grains such as lean protein, vegetables, fruits, and whole grains in the right amount at the right time of day.” Nutrient-dense foods,” Puri said, adding that this diet encourages a balanced eating pattern that focuses on lean protein sources such as eggs, soy, chicken, fish; healthy protein from foods like nuts, seeds, avocado, and fatty fish. Fats; from whole grains, legumes, legumes, lentils, fruit, and vegetable; Limit consumption of preserved, processed or packaged foods. “

Who is circadian rhythm eating suitable for and who is not suitable for it?

This diet is recommended for those who want to improve their overall health and well-being, as well as those who want to lose weight. However, it may not be suitable for individuals with specific dietary requirements, such as those with medical conditions requiring specific meal times or nutritional restrictions. “Pregnant and breastfeeding women should also consult their healthcare provider before starting a diet. Also, people who are prone to eating disorders or have a history of eating disorders should exercise caution with their diet and seek the guidance of a healthcare professional,” advises Aggarwal.

Is it suitable for Indians, according to their eating habits/patterns?

Yes, a circadian diet can fit Indian eating habits and patterns, adds Aggarwal, “In Indian culture, there is a deep-seated tradition of waking up early and engaging in activities like yoga and meditation that are in tune with the body’s natural cycles. , the traditional Indian diet includes a variety of nutrient-dense foods that provide the necessary nutrients for optimal health. Overall, the circadian diet can be easily adapted to Indian eating habits and patterns and can be maintained by maintaining a healthy circadian rhythm to provide many health benefits,” she concluded.

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