For a long time, researchers and doctors around the world have only focused on the content of our plates. Except that in reality, the moment when you eat is just as crucial as you consume. And this way of feeding has a name: chrononutrition. Julie Boët, dietician-nutritionist, tells us more about this concept.
What is chrononutrition?
Sauté the breakfast, have a (very) late meal … the time when you consume your eggs on the dish – or your favorite pasta dish – greatly influences the way the nutrients are assimilated. The same meal can thus be perfectly digested or on the contrary make you “store”. Confirm that Julie Boët, dietician-nutritionist confirms.
“The moment when you eat can play a role just as important as the content of the meal, especially when it comes to losing weight or simply feeling better. Our body has its own rhythms, a bit like an internal clock that influences our desires, our energy, our digestion. This is called the circadian rhythm. He is not there to complicate our life, but on the contrary to guide us. At times of the day, our body is more effective in transforming and using what we eat. To others, it is slower, more “in standby”, and it will tend to store more easily “, she says.
The idea of chrononutrition is therefore simply to adapt our diet to these natural variations, “Without falling into rigidity “specifies the expert. We know for example that the fats and sugars consumed in the evening will be more easily stored while they represent an essential source of energy in the morning.
Chrononutrition therefore proposes to distribute meals according to the hormonal and energy needs of the body. Typically:
- A generous and fatty breakfast to start the day well;
- A lunch rich in protein and starchy foods to support physical and mental activity;
- A light snack but with quality carbohydrates and proteins, to respond to a natural insulin peak around 4-17 pm;
- And a light or even optional dinner, because the body needs rest and not a calorie influx.
Note: Chrononutrition does not exclude any food, since what matters is to consume the right food groups (Protids, Lipids, Carbohydrates, Vitamins and Minerals) at the right time.
Aim for balance over the week
Have you dined at 9 p.m. and not at 7:00 p.m.? No worries. The main thing is to listen to yourself and your needs.
“It is not a question of following rigid rules. If you have an irregular timetable, if you jump a meal for lack of appetite or eat later one evening, this will not have a significant impact in the short term. The main thing is to target balance over the week, even the month. The body is resilient: these are the global habits that count”, recalls the dietician.
To set up chrononutrition without pressure, start by observing your sensations: at what times do you really hungry? What types of food is sustainably satisfying you? Then gradually adjust your schedules and portions. “”Do not forget: it is not a question of changing everything overnight, but of learning to live better in accordance with your biology “, concludes Julie Boët.