The Circadian Rhythm Method that is!
These diets are based on quite a bit of research that has revealed that we tend to be healthier when we restrict eating in ways that are compatible with our circadian rhythms.
Here’s what researchers are finding*:
- Timing of food intake is critical in protecting against disease and preventing weight gain.
- Obesity can be reversed, and improved body composition can be maintained with time-restricted feeding.
- Carbohydrates (please choose the good kind) are optimally metabolized in the morning and early afternoon.
- Cholesterol is broken down using bile acids and enzymes that are most readily available in the morning when we wake.
- When night falls, our bodies enter an alternative metabolic phase that uses glucose and ketone-like substances for fuel.
- During the night, when most of us are asleep, after about 6 hours of non-feeding, the glucose stored in our bodies as glycogen, becomes depleted enough to switch from glucose metabolism to FAT METABOLISM. Throughout this phase, many complex enzyme pathways allow for changes in gene expression that benefit the liver.
- At about 12 hours of non-feeding, old cellular debris and toxins are removed and recycled which counteracts the negative consequences of aging.
- Periods of 12-16 hours of non-feeding decreases insulin resistance, which we’re learning is foundational to most chronic diseases AND protects against stroke and cognitive decline.
Personally, I like to eat, and I enjoy real food. How does following the “rhythm method” fit into a normal daily lifestyle?
The idea is to generally eat during daylight hours or early evening – as may be the case during the winter months.
For example: If you eat dinner at 6:30 pm and have breakfast at 6:30 am with nothing in-between, you have fasted for 12 hours. You’re right in the ballpark of healthy circadian rhythm eating.
Extending your non-feeding time to 16 hours may increase the health benefits somewhat - for example having your evening meal at 6:30 and breakfast at 10:30 – but if that doesn’t fit your lifestyle, 12 hours of non-feeding will stimulate metabolic change just fine.
I’m a proponent of eating the evening meal early. My personal experience and observation with clients bear out that eating your evening meal early (and avoiding liquid calories after dinner) promotes healthy weight loss. If weight loss is one of your main goals, consider having your larger meals earlier in the day and have a smaller meal early evening.
The good news is that with this type of eating (or not-eating) plan, you don’t necessarily need to count calories, carbohydrates, or fat intake. But, REMEMBER, “You are what you eat”. For optimum health, clear skin, a sharp mind, and vibrant energy, you still need to choose fresh, whole, non-processed foods, cut out sugar and artificial sweeteners, reduce refined carbohydrates, and drink plenty of water.
A word on “FASTING”
Use of the word fasting means different things to different people and is often part of a spiritual/religious or cultural practice. With regard to eating plans, we’re seeing the words “feeding” and “nonfeeding” used more and more often to prevent misconceptions.
What is allowed during “nonfeeding” time?
Plain Water
Plain Coffee
Plain Tea
Avoid anything with calories and PLEASE avoid sweetened beverages with no calories – they are tricksters and confuse your metabolism.
Where does exercise fit in?
Yes, you can and should exercise when following any intermittent feeding/nonfeeding plan. However, if you are SUPER ambitious about losing fat, remember up above when I mentioned that after 6 hours of nonfeeding, your body switches to FAT METABOLISM. This means that when you wake up in the morning, you are burning fat and breaking down cholesterol.
If you are striving for enhanced FAT METABOLISM, you may consider doing cardio exercise before your first meal of the day. Recall that your body’s stored glucose will be depleted, so when you first begin to exercise, you may feel really fatigued or weak and you might even feel light headed. Please be mindful of your health and safety. Avoid becoming dizzy or faint. Be assured that if you can manage to exercise during this time of glucose depletion, your fat-for-fuel metabolic pathway will kick in eventually and you will be able to complete your super-fat-burning workout.
If you are pondering this type of eating plan, it might be most simply explained by the idea that our daytime feeding supports our body’s regeneration during nonfeeding.
Below I’ve provided some links and references for further reading or watching if you’re interested. But please know that each health professional has a different viewpoint on how to best incorporate a feeding/nonfeeding lifestyle. Always, “be like Goldilocks” and make choices that are healthful sensible and appropriate for your body, age, and health status.
Until next time,
Be well
P.S. If you are interested in a feeding/ non-feeding program and have questions, let me know. I’m happy to help!
*According to Pamela M. Peeke, MD, MPH, FACP, FACSM, “Is It Time to Eat Yet? IDEA Fitness Journal, July-August 2018
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