When Should I Eat?

There is a wide range of methods and positions within the field of nutrition, but ultimately, we are all striving to find what works best for our own nutrition. Timing also plays a significant role in this process. While many people believe that breakfast is the most important meal of the day, recent research has shown numerous physiological benefits associated with fasting, particularly intermittent fasting.

Intermittent fasting involves routine periods of fasting, during which the body undergoes various processes of self-metabolism for energy. This results in a "survival of the fittest" mechanism within the body, where the strongest cells survive while the weakest parts are metabolized and recycled.

There are different approaches to intermittent fasting, with no single method considered superior to others. It largely depends on individual preference and what works best for each person. The most commonly followed schedule is the 16:8 method, where 16 hours of the day are dedicated to fasting with a feeding window of 8 hours. This approach works well as approximately half of the fasting period overlaps with sleep. Some individuals extend the fasting window to 18 or 20 hours, while others adhere to the One Meal a Day (OMAD) approach. It's important to find what suits you best, but be patient as it may take time to adapt to the new routine.

Research has also revealed several benefits of intermittent fasting. It has been suggested that fasting can slow down aging processes, improve cognitive function, promote heart health, and aid in the treatment and prevention of cancer.

Citations:

- Mattson, M.P. (2014). Fasting: Molecular Mechanisms and Clinical Applications. Cell Metabolism, 19(2), 181-192.

- Tinsley, G.M. et al. (2019). Time-restricted feeding in young men performing resistance training: A randomized controlled trial. European Journal of Sport Science, 19(6), 864-873.

- Lv, M., Zhu, X., Wang, H., Wang, F., & Guan, W. (2014). Roles of Caloric Restriction, Ketogenic Diet and Intermittent Fasting during Initiation, Progression and Metastasis of Cancer in Animal Models: A Systematic Review and Meta-Analysis. [Journal Title], [Volume(Issue)], [Page Range]. Published on December 11, 2014.

- Wei, M. et al. (2017). Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease. Science Translational Medicine, 9(377), eaai8700.