Advantages of eating on time - ​Controls the body cycle - The Economic Times (2024)

FAQs

What are the benefits of eating on time? ›

In general, scheduling what and when you eat will help you maintain a balanced diet and create a more stable energy source, as your metabolism will be engaged at optimal levels all day long. The goal is to eat every 3 to 4 hours in order to keep your blood sugar consistent and for your stomach to optimally digest.

A network meta-analysis of 12 randomized controlled trials involving 730 participants suggested that both early and later time-restricted eating (TRE) can effectively reduce body weight gain and improve insulin resistance (HOMA-IR) compared to non-TRE approaches.

Eating quickly can prevent you from knowing when you are full. Eating while distracted or doing other things, such as watching TV, can increase how much you eat and drink. When distracted, people may eat larger portions or lose track of how much they have already eaten. This can lead to eating more than you need.

Consistent meal timing has been shown to promote regular circadian rhythms. Studies have shown that people with irregular eating patterns may have more difficulties processing insulin and may experience increased inflammation.

Mealtimes provide opportunity to practice motor skills, develop communication and cognitive skills and support social and emotional development. At all stages of feeding development, mealtime tasks are shared between parent and child in a feeding relationship that is reciprocal in nature and relies on mutual trust.

You digest your food better and enjoy your meals more — the tastes, textures and smells — when you slow down and focus on what you are eating. This habit is necessary for your overall well-being. Keep a consistent eating schedule as much as possible so that your body knows when to expect breakfast, lunch and dinner.

Health benefits

Eating during a set period can help people reduce the number of calories that they consume. It may also help boost metabolism. A 2023 systematic review and meta-analysis states that intermittent fasting alongside calorie restriction can be an effective method for promoting weight loss.

But scientists are finding that when you eat can make a difference as well. Studies show that for optimal health, it's best to consume most of your calories earlier in the day rather than later — for example by eating a large breakfast, a modest lunch, and a small dinner.

The benefits of eating small and frequent meals. Nutritionist Vandita Jain, eating small and frequent meals can help in keeping the metabolism intact. "For weight management, it is important to keep the metabolism in equilibrium. Eating every 2-3 hours maintains body processes and metabolism remains intact," she says.

Skipping meals or eating irregularly can disrupt the body's internal clock, known as the circadian rhythm, which regulates various physiological processes, including metabolism and sleep-wake cycles.

What are the healthiest times to eat? ›

Eating regular meals and snacks helps keep your energy at an even level, without highs and lows. “Aim to eat every three to four hours. That means three small-to-moderate-size meals and two snacks,” says Raphael. Make them well balanced, and include complex carbs, proteins, and fats.

Scientists can't agree on a single set time, but the consensus seems to be within three hours before bedtime. So if you go to bed at 11 p.m., don't eat after 8 p.m. Banishing late night snacks after that time could help alleviate the symptoms of acid reflux disease, too.

Think about what a day of food looks like for you. Do you allow more than 5 – hours to pass between eating? When you allow 5+ hours to pass you're more likely to overeat or even binge. Allowing more time to pass between eating is actually more likely to cause you to overeat than to eat less.

To have food in time means that you finish eating early enough so that you have time to do something else afterwards. To have food on time means that you are eating at the time you wanted to eat - not late, and not early.

Up-to-Date

Eating before bed may stabilize your blood sugar levels and satisfy cravings, helping you fall asleep faster. Risks of eating before bed may outweigh benefits and cause reflux, heartburn, weight gain, and worse sleep. Experts recommended eating up to two hours before bedtime to avoid negative effects.

01/6Plan your meal mindfully!

So, if you want to shed kilos fast, try to have your meals at the same time every day. People do not pay much attention to this factor, but erratic meal timing can damage your weight loss plan when trying to shed kilos."

Between 10 a.m. and 2 p.m. each day, your metabolism hits its peak, providing you with stronger digestive function, making it the best time to eat your lunch. This meal should be lighter than breakfast and dinner.