The lazy, sun-soaked days of summer often disrupt our meticulously planned routines. Meals are pushed to whenever people can break away from the beach, and dinners linger beyond sunset. One drink turns into two, then three, and suddenly it’s midnight on an ordinary Tuesday, and you’ve ordered every dessert on the menu. (Naturally, it’s for sharing.)
While these are the joys of vacations and life in general, such indulgences can leave our bodies feeling out of balance. The result is often a feeling of puffiness, sluggishness, and general discomfort.
“These changes can lead to temporary imbalances,” confirms Samia Rhalem, a dietitian at Royal Mansour Tamuda Bay. “Some people may notice weight gain or an increase in body fat, while others experience unstable blood sugar levels, elevated cholesterol or triglycerides, digestive discomfort, or simply lower energy because their diet has become less nutrient-dense.”
Fortunately, these effects are typically short-lived. Returning to a balanced diet can help, as can maintaining regular meal times.
Why meal times matter
Our appetite, much like sleep, follows a circadian rhythm. This internal “master clock” in the brain coordinates various functions, including hormone production and digestion, primarily responding to light.
“When we stay up later, sleep less, or frequently alter our eating and sleeping schedules, synchronization is lost,” explains Dr. Isabel Castaño, a gynecologist specializing in hormonal health and a researcher.
“This disruption can affect the secretion of hormones like melatonin and cortisol, along with insulin sensitivity and the hormones that control appetite, such as leptin and ghrelin.”
Essentially, our bodies thrive on consistency. Frequent changes in meal timings can cause what nutritionists call “metabolic jet lag,” a misalignment between our internal clock and daily habits.
The best time to eat
Neolife nutritionist Meritxell Massons suggests that one of the most straightforward ways to reset our biological clock is through time-restricted eating (TRE), which involves consuming meals within an eight- to twelve-hour window.
“Our body expects food during the day and rest at night,” she explains. “Breaking this pattern can lead to metabolic jet lag, contributing not only to weight gain but also potentially affecting long-term health.”
Her advice includes:
- Consume most of your daily calories before 3 p.m.
- Avoid eating dinner after 10 p.m.
- Maintain consistent meal times daily.
- Finish your last meal two to three hours before bed.
- If breakfast is at 8 a.m., aim to finish dinner by 8 p.m.
To further support your circadian rhythm, Massons also advises:
- Have breakfast early, with a focus on protein, fiber, and complex carbohydrates for energy and concentration.
- Do not skip breakfast, as it can lead to blood sugar swings and increased hunger later.
- Opt for lighter dinners since digestion slows in the evening.
