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From losing weight to gaining muscle, and optimising metabolism — there is a diet for every concern and complaint. But, many a time, owing to the numerous diet options available, people tend to get confused about a particular eating pattern and whether it is for them. As such, we are here to decode one of the most popular diet trend these days — the circadian diet, also known as the “body clock” diet.
What is a circadian diet and what does it entail?
A circadian diet is a meal plan designed to support the body’s natural circadian rhythm, which is a 24-hour internal clock that regulates the sleep-wake cycle, hormone production, and other bodily functions. This diet is based on the idea that by eating at certain times of the day, we can optimise our metabolism and improve overall health.
“The circadian diet entails eating during specific times of the day, such as consuming most of your calories earlier in the day and limiting food intake in the evening. This aligns with the body’s natural rhythm and can improve digestion, energy levels, and weight management. The diet also emphasises nutrient-dense whole foods such as fruits, vegetables, whole grains, lean protein, and healthy fats,” Kajal Aggarwal, a Delhi-based dietician and nutritionist explained.
Adding, Aman Puri, founder, Steadfast Nutrition said that some experts suggest confining meals and snacks to a window of 6-12 hours per day, but “no strict eating schedule is defined yet.”
How different is it from Intermittent Fasting?
Circadian diet and intermittent fasting are both dietary approaches that focus on the timing of meals, but they differ in their specific guidelines and objectives.
“The circadian diet emphasises eating in alignment with the body’s natural circadian rhythms, which regulate numerous physiological processes over a 24-hour cycle. This involves eating within a certain time window each day, typically 12 hours or less, and prioritising nutrient-dense, whole foods to support optimal health and metabolism. Intermittent fasting, on the other hand, involves alternating periods of eating and fasting, typically in cycles ranging from 16 hours of fasting to 8 hours of eating (known as the 16:8 method) to more extended fasts lasting up to 24 hours or longer. Intermittent fasting aims to promote weight loss, improve metabolic health, and reduce inflammation and disease risk,” Aggarwal told indianexpress.com.
She further stressed that while both approaches can be effective for achieving different health goals, the circadian diet may be a more sustainable and holistic approach for overall health and well-being, while intermittent fasting may be more suitable for weight loss and specific health conditions.
Benefits
“Following a circadian pattern of eating ensures a fixed eating routine. Eating as per the natural sleep or wake cycle can help improve the hormonal and digestive function, avoid late-night eating episodes that result in insulin spikes and increased risk of diabetes in future, and lower the risk of inflammation, obesity, and heart disease. Also, eating food in response to the hunger-hormones (ghrelin and adiponectin) produced naturally in the body allows efficient digestion, making the calories from food less likely to be stored as fat,” Puri said, highlighting that consuming food with the body’s biological clock reduces the chances of over-eating and aids in maintaining the ideal weight.
Sharing some potential benefits, Aggarwal said:
1. Improved weight management: Eating within a 12-hour window and avoiding late-night meals can improve weight loss efforts 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. Reduced inflammation: Eating in sync with your circadian rhythm can help reduce inflammation levels and improve overall health.
4. Improved metabolic health: Eating during the daytime and avoiding late-night meals can help regulate blood sugar levels and improve insulin sensitivity.
5. Increased energy levels: Following a circadian diet can help regulate energy levels throughout the day, leading to improved productivity and overall well-being.
Can you eat everything on the circadian diet? If not, what should be avoided/eaten?
When we are on the circadian diet, the goal is to optimise the body’s metabolism and digestion for improved health and well-being. This diet doesn’t restrict any particular food groups, only recommends to avoid consuming large meals or snacks late at night, as this can disrupt sleep and digestion. “However, processed and sugary foods are also best avoided, as they can lead to blood sugar imbalances and inflammation. The diet emphasizes whole, nutrient-dense foods, such as lean proteins, vegetables, fruits, and whole grains, consumed in appropriate portions at the right time of day,” said Puri, adding that the diet encourages a balanced eating pattern, focusing on lean protein sources such as eggs, soy, chicken, fish; healthy fats from foods like nuts, seeds, avocados, and fatty fishes; complex carbohydrates from whole grains, legumes, beans, lentils, fruits and vegetables; and restricting the consumption of preserved, processed or packaged foods.”
Who is the circadian diet for, and not?
The diet is recommended for people 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 who have specific dietary requirements, such as those with medical conditions that require specific meal timings or nutrient restrictions. “Pregnant and breastfeeding women should also consult with their healthcare provider before starting the diet. Also, individuals who are prone to disordered eating or have a history of eating disorders should approach the diet with caution and seek guidance from a healthcare professional,” Aggarwal suggested.
It is suitable for Indians, basis their eating habits/patterns?
Yes, the circadian diet can be suitable for Indian food habits and patterns, said Aggarwal adding that “In Indian culture, there is a deep-rooted tradition of waking up early and performing activities like yoga and meditation that are in tune with the natural cycle of the body. Also, the traditional Indian diet consists of a variety of nutrient-dense foods that can provide the necessary nutrients for optimal health. Overall, the circadian diet can be easily adapted to Indian food habits and patterns, and it can provide numerous health benefits by maintaining a healthy circadian rhythm,” she concluded.
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