According to Mr. Rohit Waghmare, nutritionist at MultiFit (India), in the morning, the body's basal metabolic rate (BMR) is highest. In the evening, BMR will start to decrease.
Therefore, we should eat early before 9pm or have a light meal. Because when we sleep, the organs in the body rest and BMR will slow down.
At the same time, the body also undergoes regeneration and repair processes. If you eat large meals too late, your body will have to divert energy to digestion, causing the energy regeneration and sleep processes to be suboptimal. As a result, the food you consume is not fully digested.
The impact of irregular eating on metabolism
According to Mr. Rohit Waghmare, eating at irregular times or eating late at night can disrupt the biological clock, harm health and affect sleep quality.
The body's metabolism is regulated by circadian rhythms, which are influenced by the light and dark cycle.
Late night eating can disrupt this circadian rhythm, leading to problems like insulin resistance, hormonal imbalance, weight gain, melatonin disruption, and more.
Reasonable diet according to time
Mr Waghmare recommends eating carbohydrates early in the day rather than in the evening, as carbohydrates help with weight control, fat loss and metabolism. A high-carb breakfast and a light dinner will help with weight loss and improve metabolic health.
You should also spread your protein intake throughout the day to help maintain muscle health and metabolism. The timing of these foods is important for optimizing health and weight control.
Advice for exercisers
For those who exercise regularly, Waghmare stresses that meal timing is even more important.
Pre-workout meals should be at least 1 hour apart and should not include complex carbohydrates. After exercise, eat simple, nutrient-dense meals to increase nutrient absorption.
