If you’re in the habit of eating as little as possible during the day, in order to save the bulk of calories for your evening meal, this might actually be hindering you from getting you the results you're chasing.
It’s probably not creating a great relationship with food either.
Whilst ‘condensing your eating window’ does have potential benefits such as boosting insulin sensitivity (your ability to use sugar) and encouraging autophagy (clear up of old cells), extended fasts do come with some limitations and aren’t necessarily the best tool for everyone.
If your ‘stress bucket’ is already full (think chronic calorie deficit, overtraining, poor blood sugar balance, slow thyroid, autoimmune conditions, work/life stress etc) then fasting can just end up exacerbating the problem.
Some signs that fasting may not be working for you:
Decreased athletic performance
Poor recovery from workouts
Weight gain
Decrease in muscle mass
Fatigue
Poor concentration
Low blood sugar (eg feeling shaky/irritable before meals)
I tread carefully with fasting, and generally don’t recommend more than a 12 hour fast, particularly for women of menstruating age (when the body can perceive fasting as a stressor). For those with male hormones or post-menopausal, fasting can be a helpful tool, but again this is so individual.
Whether you’re implementing longer fasts, or are just trying to limit calories during the day, the latest research suggests that this might be counter-productive, and actually an earlier eating window (ie having breakfast) may have better outcomes, particularly for healthy weight loss.
And here’s why….
…we benefit hugely from eating in line with our natural RHYTHMS :)
Specifically our circadian rhythm (24 hour clock) which keeps all bodily functions from going rouge, including our hormone production, sleep and metabolism!
This rhythm is influenced by external cues like daylight but also by when we eat.
Here’s how it works:
Our bodies are more efficient at metabolising food during the day when we are most active. Partly because our insulin sensitivity is highest in the morning so consuming the bulk of your calories (particularly carbs) earlier in the day can reduce the risk of insulin resistance and stubborn weight gain (particularly around your waist)
The body’s ability to burn calories through diet-induced thermogenesis (fancy term for creating heat during digestion) is higher during daylight hours. Eating larger meals earlier in the day can take advantage of this.
Eating late at night can also interfere with sleep quality as your digestion is being put to work. If this is a high carb meal or snack, you also run the risk of a sugar spike before bed. When this drops during the night your adrenals will kick out stress hormones to raise your blood sugar and annoyingly wake you up (common cause of night sweats and waking around 2-3am)
Disrupted sleep will also result in higher levels of ghrelin (our hunger hormone) and depleted levels of leptin (our satiation hormone) meaning we’ll be more inclined to reach for the snacky-snacks the following day.
So how can you optimise meal timing?
Start your day with a nutritious breakfast to kickstart your metabolism. A balanced breakfast with protein, fibre and healthy fats can help regulate your appetite and prevent the blood sugar roller coaster.
Aim to consume the majority of your calories earlier in the day, with a larger breakfast, moderate lunch and lighter dinner.
Breakfast is also the best time to eat your highest carbohydrate meal, when your insulin sensitivity is at it’s highest (you’re primed to use the carbs rather than store them as body fat)
Try to finish your last meal or snack at least 2-3 hours before bedtime, promoting better sleep quality and balancing your hunger/satiation hormones.
Aim to eat at consistent times each day to help regulate your body’s internal clock. Eating plenty during the day will also help to curb late night snacking
If you are trying to implement some extended fasts (for example 12-16 hours overnight), then make sure your first meal of the day is still your most nutrient dense meal, rather than backloading calories until the end of the day.
The key takeaway!
While the quality of your diet is undeniably important, research suggests that meal timing is equally as significant as what’s on your plate.
So ditching the diet culture of skipping meals and switching to a mindset of providing your body with the fuel it needs at the times it needs it, can be such a powerful tool.
If you can line up your meals with your body's natural rhythms, you'll not only support a healthy metabolism and reduce your risk of chronic disease, but also encourage a mindset of nourishment over restriction.
Coach Harri
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The content in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have regarding your health.