A food strategy that is based on the biological timetable of the human body, on the hormonal structure and on the moment of food intake. Here’s what to know
April 05, 2023
Before talking about chronodiet it is necessary to talk about chronobiology, or the science that deals with the biological rhythms of the human organism. The chronodiet is one dietary strategy based on circadian rhythms of the body and on the timing of food intake. The biological time of the human body, in fact, is based on hormonal changes that occur during the day.
Chronodiet and the role of hormones
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Numerous experts have studied, and are still studying, how the hormonal changes influence the absorption of nutrients and the consequent metabolic changes such as the increase in blood sugar. There are hormones that favor the accumulation of adipose tissue and stimulate the loss of muscle mass, such as cortisoland others that act in the opposite way, reducing body fat and increasing metabolically active mass, such as GH or growth hormone. Influencing this category of hormones with nutrition would mean reaching your weight goals much faster, but it’s not that simple.
Carbs until lunch?
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The philosophy of the chronodiet provides a consumption of carbohydratestherefore of wheat, cereals and all their derivatives (bread, pasta, bread sticks, etc.) only in the first part of the day (for breakfast and lunch). From a theoretical point of view, this choice is linked to the fact that in this phase of the day the liposynthetic and anabolic action of insulin is opposed by corticosteroid hormonesespecially cortisol. A second reason is that the activities carried out during the day facilitate the use of most of the energy introduced in the first part of the day.
protein for dinner?
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Consistent with the first part of the chronodiet philosophy, the evening meal will be characterized by an almost zero intake of carbohydrates, but a high protein intake (meat, fish, eggs, legumes, cold cuts and cheeses). This philosophy is based on the fact that the hormonal profile that is established in the evening favors the use of fats for energy purposes and the building of muscle mass during the night.
considerations
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The chronodiet is configured in all respects as one dissociated diet, or a food strategy that divides the consumption of carbohydrates and proteins respectively for lunch and dinner (or vice versa), avoiding consuming them at the same time. But, unlike the dissociated diet, it doesn’t involve reversing lunch with dinner. The dissociated diet, in healthy adults, is as valid as a balanced diet, and can be used as an alternative in all those who have a weight stall.
Chronodiet: pros and cons. When to avoid it
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There breakfast is very important, as it turns out to be one of the moments of main hormonal interest. This allows you to create new habits and better distribute food throughout the day. It also provides for the consumption of the evening meal at least two or three hours after sleep. It has not been scientifically proven that the chronodiet be more effective in weight loss and in maintaining a good state of health with respect to a healthy and balanced diet. There lack of protein intake in the first part of the day it can lead to a reduced satiety in the main meals, and to a feeling of drowsiness due to a high glucidic content of the meal. Furthermore, this type of power supply is contraindicated in all those suffering from hyperglycemia, hypertriglyceridemia and diabetes.
April 05, 2023 – 10:31
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