Fasting and Circadian rhythms
The name fasting means eating nothing for long period of time. It is proved that this type of eating practice is beneficial for good health. Several research have been made to find the impact of fasting on circadian clock. Proper circadian rhythms control much more than just our sleepless levels. The cycle of 24 hours includes psychological, metabolic and behavioural changes that ultimately effect on our body tissues. The most important way to influence the clock is through exposure to bright light but along with this the food we eat also affects the clock.
Fasting enables every individual to opt metabolic phases, i.e. rely less on glucose and more on ketone diet. Fasting result in benefits from prevention to the treatment of diseases. Similarly, time bounded feeding, where feeding time is restricted to certain hours of the day, allows the daily fasting period to last more than 12 hours. This imparts pleiotropic benefits in multiple ways. Understanding the link between nutrients and the fasting benefits is leading to the identification of fasting mimicking diets that achieve changes similar to those caused by fasting.
How Fasting helps in losing weight?
What we eat is processed by enzymes in our gut and further ends up as molecules in our bloodstream. Sugars and carbohydrates namely refined grains decompose sugar that our cells use for energy. If our cells don’t use this energy, our body store it as fat. But sugar may only enter our cells with insulin. Insulin is a hormone made in the pancreas. Insulin takes the sugar into fat cells and store them there. Between meals, if we do not eat our snack, our insulin levels decrease and fat cells then releases its stored sugar to be used as energy. We ultimately lose weight our insulin levels goes down. The whole idea of fasting for quite a long time is to permit our insulin levels to decrease until we get off our fat burning.
Understand about Circadian rhythms
Whenever we discuss about healthy eating, we always think about what is in our plate, but not about the clock. The latest research has proved that the duration we eat is much important in comparison to what we eat. This is because our metabolism changes throughout the day due to our circadian rhythm. The meaning of circadian rhythms is our body’s clock that guides our body to do the correct thing at the correct time.
Eat without a proper plan while following circadian rhythm can increase the risk of cardiovascular disease, diabetes and overweight. However, by managing proper diet along with circadian rhythm, one can be benefitted with weight loss, energy and overall good health.
The circadian rhythm continues with sunshine. It makes us to eat when the sun is shining and fast i.e. avoid eating during the night. Several researchers have found that the calories consumed in the morning to not count actually as much as those consumed in the evening. Several surveys have shown that people who eat most of their calories before 3 p.m. are more prone to lose more weight than people who eat most of their calories later.
Rules for Circadian rhythm
- Follow the Sun – Mostly we eat over a 15 hours duration. While following Circadian rhythm, we should eat only when the sun is up, as this is only when our body wants us to eat. Ideally, that’s 12 hours between your last meal of the day and the first of the next day. This is fasting which has several important health benefits. If you able to stretch this fasting duration out to 14 or 16 hours, that’s even better.
- Enjoy eating dinner for breakfast or lunch – Try eating dinner items for breakfast or lunch i.e. a bowl of whole-grain pasta or salmon for breakfast. If you follow, you will definitely find satisfied, energetic and less hungry the whole day long. For breakfast, you can opt whole grain pasta and some veggies like broccoli. For lunch, go for carrots or Brussels sprouts. For dinner, have a salad with vegetables, walnuts and pumpkin seeds.
- Eat more during working hours and less lately – Eat much in breakfast and lunch and dinner the smallest. It is recommended that you should eat about 75 percent of your diet before 3 p.m.
Improper circadian rhythm can contribute to fatigue and a several varieties of tough symptoms. However, keeping a healthy circadian rhythm can be difficult in the modern world. Many people work odd hours or have commitments that keep them from sleep. Although we all want to have the benefits of a well-regulated circadian rhythm, it can be difficult to maintain.
Fasting appears to have dramatic health effects, including an impact on our internal clocks. Fasting can be very difficult in the beginning, before your body becomes used to eating on a different schedule. Additionally, one should consult to your doctor if you have any health issues, as fasting may require medical supervision. Although fasting can be challenging in the beginning, it appears to have whole body health effects that can make it more than worth the effort.