Nutritionist on when to eat to avoid gaining weight

How circadian rhythms affect body

Circadian rhythm is a natural internal process that regulates almost every function in the body over 24 hours. Fluctuations in this rhythm can impact physical and mental health, overall immunity, and consequently, the success of weight loss efforts.

The nutritionist explained that people who consume more than 25% of their daily calories consistently in the evening or at night have a harder time losing weight and tend to feel worse overall. Evening and nighttime eating disrupts hormone functions that regulate appetite, energy expenditure, and blood glucose levels.

This disruption increases appetite and decreases energy levels, leading to higher calorie consumption and less calorie burning throughout the day. As a result, weight gain is more likely under these conditions.

Best time to eat

According to the expert, the body functions better when we eat during daylight hours. Bodily processes work optimally when a person sleeps well, regularly, and does not ignore their circadian rhythm.

A hearty breakfast in the morning provides more energy throughout the day, while consuming calories in the evening does not promote activity, disrupts circadian rhythms, leading to fatigue the next day, and reduces physical activity.

"Various studies show that consuming more calories in the morning can improve body weight by enhancing the brain’s reward centers associated with food, which reduces overeating. Of course, it is important to consider the type of food and portion sizes, as these have the most significant impact on our health," the nutritionist wrote.

Therefore, it is important not to skip breakfast, eat a balanced diet, avoid overeating at night, and stay active.