What time should you eat this croissant to limit its effects? What is the best time for dinner? Contrary to popular belief, the time at which we eat lunch, snack or dinner is just as important as the contents of our plate. Here is advice from a dietician-nutritionist to properly pace your meals and make chrononutrition your slimming ally.
Depending on the time of day, foods are more or less well assimilated
Chrononutrition, invented by Doctor Alain Delabos in 1986, consists of eating at certain specific times. The objective? Pace the secretion of hormones (serotonin, leptin, etc.) which act on our digestion. In this way, the internal clock is regulated… and our line appears, as if by magic, lighter.
“Our body functions according to a natural circadian rhythm, the true conductor of our hormones, neurotransmitters and metabolism. Respecting these cycles allows us to optimize our weight, our energy and our well-being. This is the principle of chrononutrition, which consists of adapting our diet according to these biological rhythms.“, confirms Julie Boët, dietician-nutritionist.
Therefore, to preserve your figure and your health, several phases must be respected throughout the day.
Choosing the right foods, at the right time
Morning (6 a.m. – 10 a.m.) — Metabolic awakening phase
“Upon rising, cortisol peaks, stimulating metabolism and preparing the body to consume energy. Leptin is high, signaling satiety, while ghrelin (hunger) still remains low. Ideally: a breakfast rich in proteins (eggs, low-fat cheeses, natural yogurt), good lipids (avocado, oilseeds), and moderate in carbohydrates. This composition supports the production of dopamine and serotonin, promoting mood and concentration“, underlines the expert.
Late morning (10 a.m. – 12 p.m.) — Peak metabolic efficiency
“Insulin sensitivity is optimal: the carbohydrates ingested are well used by the muscles and less stored. A light meal is generally not necessary, except in cases of real hunger: a handful of oilseeds or a piece of fruit is enough“, remarks Julie Boët.
Noon (12 p.m. – 2 p.m.) — Digestive and anabolic peak
“The body assimilates nutrients perfectly. The production of insulin and digestive enzymes is efficient. Lunch can be the main meal of the day: proteins (fish, poultry), varied vegetables, complex carbohydrates (quinoa, brown rice or whole wheat pasta), good lipids (olive oil, avocado)“, indicates the specialist.
Afternoon (2 p.m. – 4 p.m.) — Reduced alertness phase
“A slight drowsiness sets in, linked to variations in serotonin. If necessary, a snack rich in protein and fiber (yogurt, almonds, berries) helps stabilize blood sugar levels and prevent cravings.“, confides Julie Boët.
Evening (7 p.m. – 9 p.m.) — Preparation for rest
“Melatonin begins to rise. The digestive system slows down. Heavy meals disrupt sleep and hormonal regulation. Choose a light dinner: cooked vegetables, lean fish or eggs, a few complex carbohydrates to support the production of serotonin (which helps with sleep), such as brown rice or legumes in small quantities“, advises the dietician.
Night (9 p.m. – 6 a.m.) — Fat repair and mobilization
“During deep sleep, growth hormone acts, promoting cell regeneration and the use of stored fat. Quality sleep is essential for proper regulation of leptin and ghrelin. An essential rule: flexibility. It is important to remember that our body is capable of adaptation. If certain days our schedule or our desires lead us not to strictly respect this rhythm, it does not matter. Long-term consistency takes precedence over daily perfection. Guilt is much more harmful than the punctuated gapl”, concludes the nutrition expert.