Timing of meals is important, experts have said, with research suggesting that the time you eat can influence how you burn calories and that eating breakfast is essential
The timing of your meals could impact how your body burns calories, with certain eating schedules linked to a higher risk of obesity. Studies have found that even if the calorie intake remains the same, the time at which they’re consumed can influence how energy is utilised in the body.
In addition to impacting your blood sugar or glucose levels, research suggests that the timing of food consumption can also negatively affect cholesterol levels in the body. It appears that our bodies are more efficient at burning calories when food is consumed earlier in the day – so skipping breakfast might not be the best idea.
Breakfast, if chosen carefully, serves as a crucial first meal that jump-starts the body’s metabolism. Eating soon after waking up is tied to our circadian rhythm (the internal biological clock) which governs bodily functions over a 24-hour cycle.
BioMed Central delved into this topic in a study about nutrition and metabolism, publishing the results on its website. The research included a total of 21,193 participants and aimed to explore abnormal metabolic outcomes and the habit of skipping breakfast.
Researchers found: “Breakfast is the most important meal of the day because it helps the human body to start daily metabolism. The human body is regulated by circadian rhythms. Circadian rhythms are influenced by the light–dark cycle, as well as by food uptake, which is the metabolic signal. Inversely, circadian regulation of metabolic genes affects metabolic outcomes in the human body, which signifies that feeding time and the circadian clock are tightly intertwined.”, reports Surrey Live.
Their findings suggest breakfast plays a vital role in kickstarting daily metabolism. One clinical trial revealed that skipping breakfast had a negative impact on circadian gene expression and led to a greater spike in blood sugar levels after eating.
Irregularly eating breakfast can lead to various health issues. According to Victoria Taylor, Senior Dietitian at the British Heart Foundation: “There are several theories about why timing of meals is important. Studies have shown that even when people eat the same number of calories, the time of day they are eaten affects how they are used in the body.
“This difference could affect weight, cholesterol levels and blood sugar levels – all of which can affect your risk of heart and circulatory diseases.”
The British Heart Foundation suggests it “could be that the body uses up more energy digesting food in the early part of the day”. However, they also noted that “other theories focus on differences in how the body uses energy across the day” such as how skipping breakfast or eating late at night can disrupt your circadian clock.
Research has found that overeating after 5pm can negatively impact your health. The regulation of blood sugars could potentially be affected, with a study revealing that consuming more than 45% of our daily calorie intake after 5pm could have serious implications on a person’s health, elevating the body’s glucose levels – and possibly leading to weight gain.
Therefore, opting for smaller portions and less fatty or sugary foods later in the day will be beneficial for the body. While it may be challenging in today’s fast-paced life to have your evening meal early, choosing grains, healthy protein and vegetables – and keeping that meal on the small side – is potentially a good strategy to stay leaner and healthier.