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When should we eat?

It is as important to know what we eat as when to eat.

In the pursuit of optimal health, we often focus on what we eat more than when we eat. However, new research suggests that timing our meals plays a crucial role in our overall wellbeing. This rapidly expanding field of study, known as chrononutrition, explores how food intake interacts with our body’s internal clock to influence metabolism, energy levels, and even weight control. Immerse yourself in the fascinating world of chrononutrition and discover how the time you spend eating can have a significant impact on your health.

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Internal clock of our body that regulates various physiological processes throughout a 24-hour cycle. This innate rhythm is synchronized with the natural light-dark cycle, influencing everything from sleep-wake habits to hormonal secretion and metabolism. Alterations in this delicate balance, such as irregular sleep schedules or dinners, can alter our circadian rhythm, which can lead to health complications.

One of the key aspects of chrononutrition is understanding how meal times affect metabolism. Our body is prepared to metabolize nutrients more efficiently at certain times of the day, aligning with our circadian rhythm. For example, research suggests that eating larger meals earlier in the day, when metabolic activity is at its peak, may promote better weight control and insulin sensitivity compared to consuming most calories later at night.

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Breakfast is said to be the most important meal of the day, and there is some truth to this statement from the point of view of chrononutrition.
Eating a balanced breakfast in the first hours after waking up starts metabolism, provides essential nutrients to feed the day and sets a positive tone for eating habits. Incorporating protein, healthy fats, and high-fiber carbs into your morning meal can help you stay full and energized throughout the day.

Incorporating the principles of chrononutrition into your lifestyle does not have to be complicated. Here are some practical tips to help you harness the power of meals for better health:

  • Prioritize breakfast: start your day with a nutritious breakfast to kickstart your metabolism and fuel your body for the next day.
  • Eat regularly: Try to eat regularly and avoid prolonged periods of fasting, which can disrupt the circumdial rhythm and metabolism.
  • Mindful eating: Pay attention to signs of hunger and satiety in the body and avoid meaningless snacks, especially at night.
  • Front-loading calories: Consume most of your calories at the beginning of the day, focusing on nutrient-rich foods to maintain optimal health.
  • Limit dinners: Minimize snacks and leave space between the last meal and bedtime to promote better sleep quality and metabolic health.

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