NUTRITION: TIMING MATTERS WHEN IT COMES TO WEIGHT LOSS!

Intermittent fasting has been popular for years now, but could skipping breakfast put our best-laid weight loss intentions in jeopardy?

A new way of thinking about intermittent fasting takes things to the next level. ‘Chrononutrition’ is the study of how the timing of food intake interacts with our body’s internal circadian rhythms (internal clocks) and how that relates to our health and well-being.

It seems that when we eat could be just as crucial as what we eat for weight loss and optimal health.

Our circadian rhythm affects everything from our energy and body temperature to digestion and blood pressure. If you find yourself with a little more energy at this time of year, when the days get longer that’s the effects of daylight on your circadian rhythm.

The theory goes that eating earlier in the day may be more beneficial than skipping breakfast, with benefits for weight loss, appetite, blood glucose, sleep, inflammation and more.

A recent study found that people who eat most of their food earlier in the day had significantly greater weight loss than those who ate later, despite the same calorie intake.

It also seems that people who eat earlier in the day may have lower fasting and bedtime glucose levels, reducing the risk of type 2 diabetes. One study suggested that eating earlier could be of particular advantage for people with type 2 diabetes, helping to support better blood glucose levels and may even reduce the need for medication – obviously this is one study, so don’t stop or change your meds based on this and without the advice of your GP or healthcare provider.

The theory goes that eating earlier in the day may be more beneficial than skipping breakfast, with benefits for weight loss, appetite, blood glucose, sleep, inflammation and more

Eating earlier, rather than later seems to be a good idea if you’re trying to lose weight and control blood glucose balance, but it could also have advantages for sleep, digestive health and inflammatory conditions too.

Most of us are more active in the early part of the day than later in the evening. When you think of food as fuel (which is it!), doesn’t it make sense to eat breakfast and stop eating a little earlier, rather than skipping breakfast, running on empty and then snacking at right up to bedtime.

Here’s a simple guide to get you started:

Aim to eat breakfast within an hour or so of getting up.

Start your day with a protein-based breakfast to help support blood sugar balance throughout the morning and help you to feel fuller for longer. Greek yoghurt (look for one with 9-10g protein per 100g – it doesn’t have to say ‘protein yoghurt’ to be a good one!), some nuts and seeds, or eggs can be good options.

Eat enough at breakfast to keep you going four hours or so. Getting enough protein and a source of fibre should help keep you sustained and stave off mid-morning hunger pangs. Maybe you’ve tried intermittent fasting and like skipping breakfast, or maybe the idea of breakfast makes you feel a little nauseous. Start small. Maybe some Greek yoghurt with berries, or a smoothie is more appetising than a bigger breakfast. Make it work for you!

Make the most of your lunch break. Aim to get two of your five a day, include a decent source of protein, some healthy fats and a form of fibre. This could be leftovers from last night’s one-pot-wonder, a seasonal super salad with some feta, chicken or tinned fish, or a filled wholemeal pitta pocket and a bowl of soup.

Stop eating three hours before bedtime. If this is too much of a stretch, then gradually work towards this. The idea is to give yourself enough time to rest and digest and not go to bed with a belly full of food.

Eating like this will likely mean you are eating within a 10-12 hour window, which is enough to get the benefits of intermittent fasting, but eating at times when your body needs energy and fasting when it’s time to rest, working with your body’s natural rhythm rather than fighting it.

2026-04-09T05:15:19Z