How timing your meals right can benefit your health

hen did you last eat? Did you “breakfast like a king” as the saying goes, or skip it to hit a 14-hour fast? While “good” and “bad” foods have been ingrained in us from an early age, there’s more to eating than simply what’s on our plates. “Timing is a crucial factor,” says Jeannette Hyde, nutritional therapist and author of. “Looking at the optimum times to eat can help your weight, but also brings down inflammation and helps you sleep better.

Intermittent fasting has rocketed in popularity over the years, from the 5:2 diet to aligning mealtimes with our circadian rhythms and time-restricted eating. It’s the latter Hyde has adopted, consuming food within a 10-hour time window and fasting for 14 hours overnight“Some people will start at 8am and finish at 6pm, others start at 10am and finish at 8pm” – to improve her metabolism and gut health.you eat than when.

What we do know, according to Dr Tim Spector, professor of genetic epidemiology at King’s College London, is that the current NHS guidelines that you should be eating small meals often throughout the day is “completely disproven” now. “In general, snacking is bad because it produces extra sugar and fat peaks, and therefore leads to sugar dips and more hunger, so you’ll eat more at the next meal.

study, which asked a million people about their snacking habits, found snacking affected those on a good-quality diet less than those on a poor-quality diet.. “If we go for long periods without eating, we are much more likely to overeat, and that’s because blood sugar levels fall, so we feel like we’re far hungrier than we are.” This can lead to eating more rapidly, too, so being mindful and observing the senses can be an important tool.

If you’re getting home late, and therefore don’t have that two-hour window before bed, Hope suggests a smaller, lighter dinner, such as an omelette or bean-based soup. Kerridge adds: “For me, it’s about trying to get a grip on the food I eat, rather than the time I eat it. You’ve got to look at it as a lifestyle choice that’s sustainable, rather than it being an instant return.”

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