This is an archive article published on October 22, 2024

When vs what you eat: Find out if one matters more than the other

Experts reveal how to space out your meals in a day to get all the benefits

Enjoying food at irregular times or late in the evening will play havoc with your internal clock, eat

Enjoying food at irregular times or late in the evening will play havoc with your internal clock (Source: Freepik)

3 min readNew DelhiOct 22, 2024 06:27 PM IST First published on: Oct 22, 2024 at 06:27 PM IST

The question of whether the timing of meals is more important than the nutritional content is confusing for many looking to better their health. While much emphasis is traditionally placed on what we eat, experts suggest that when we eat may play a crucial role in our overall health and well-being.

How timing of meals influence metabolic processes

Dietician Anushree Sharma agrees that the timing of meals does affect the metabolic process of the body. “Our body functions in the same way as the sun. In the morning, the body has a high BMR (Basal Metabolic Rate) and as the sun begins to set, the BMR of the body reduces.”

She mentions, “At night we, as dieticians, ask patients to eat early or before 9, or to eat light because when we sleep our organs also rest and the BMR slows down. Also, the body undergoes reconstruction and repair.”

If we consume heavy meals, she says, our body’s energy is diverted towards the digestion of food, and hence full reconstruction and proper sleep cannot be attained. As a result, the food is also not digested completely.

Prachi Mandholia, clinical nutritionist, concurs, adding that while both factors are important, “the quality of the food you eat determines the nutrients available for metabolic processes, while meal timing can modulate how effectively those nutrients are utilised.”

Effects of eating at irregular times or late at night on overall health and metabolism

Rohit Waghmare, nutritionist at MultiFit, tells indianexpress.com, “Enjoying food at irregular times or late in the evening will play havoc with your internal clock and harm your health, and it will prevent you from having a good night’s sleep.”

Mandholia echoes this. “The body’s metabolism is regulated by circadian rhythms, which are influenced by the light-dark cycle. Eating late into the night can disrupt this circadian rhythm and lead to metabolic inefficiencies like insulin resistance, hormonal imbalance, weight gain, melatonin dysregulation and more,” she asserts.

Eating late into the night can disrupt this circadian rhythm (Source: Unsplash)

Are specific times of day that are more beneficial for eating certain types of food?

Waghmare says, “Yes, absolutely. Consuming carbohydrates in the early parts of the day, rather than at night, is likely to support weight management, fat loss, and metabolism.”

He cites a study performed on obese patients which found that a larger breakfast (more carbs) and a smaller dinner led to weight loss and improved metabolic health. “Also, if you spread your protein intake consistently throughout the day, it will definitely help maintain muscle health and metabolism. For all these reasons, meal timing for certain foods is important to optimise health and manage weight,” he informs.

Sharma further adds that for those who workout at the gym regularly, timing of the meal matters a lot. “For example, before exercising the last meal should be at least 1 hour before going to the gym, and it should not be composed of complex carbs. Post exercise meals should be of simple nutrients to increase nutrient absorption.”

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.