FOR YEARS, THE OBSESSION WAS WITHWHAT WE ATE RATHER THAN WE ATE. NOW AN INCREASING NUMBER OF PEOPLE ARE TURNING THE CLOCK BACK ON MEAL TIMINGS.
In January, American influencer Kristen Fischer, who has moved to Delhi, complained about the one cultural adjustment she is having a tough time with — no food at dinner parties till 11 pm. “In India, the conversation is before the meal and in America, the conversation is after the meal.”
“Why do Indians eat dinner so goddamn late? The good news: this trend is slowly but steadily changing. The after-10 crowd is reducing at restaurants, and many are turning up at social events having eaten dinner at home to keep their late-night cravings in check.
While some of them are part of a rising tribe of intermittent fasters (IF) aka time-restricted eaters, others are simply realizing the importance of meal timings. In fact, there is a new buzzword for it — chorno nutrition or the science of how circadian rhythms (the body’s 24-hour cycles), nutrition, and health interact.
“When the body runs out of glucose – its usual fuel — it switches to burning fat, a process called metabolic switching. The fasting state also triggers autophagy, the body’s natural self-cleaning system that removes damaged cells and regenerates new ones — think of it as a deep-clean for your body.” This cellular spring cleaning might explain why IF enthusiasts report benefits beyond weight loss — improved mental clarity, better digestion, and more consistent energy levels throughout the day.
“But now, people regularly request IF plans. Some are just curious, while others have heard of good weight loss results.” We do see better cholesterol profiles with IF, but will happen anyway when people follow a healthy lifestyle. We cannot attribute these metabolic changes to IF alone — it’s just that people tend to eat healthier when following a 16:8 plan.
BACK TO THE PAST:
Contrary to what social media influencers might have you believe, IF isn’t a revolutionary discovery. “It’s nothing to new. When we didn’t have electricity at our homes and, hence, no refrigerators to preserve food, cooking and eating would happen before sunset.” So, our ancestors were essentially practicing intermittent fasting. “Breakfast literally meant breaking the fast after an intermittent fasting period that could last 12-16 hours depending on an individual’s health.” As daylight faded, so did mealtime opportunities — a natural circadian rhythm our bodes evolved to expect.
A 12-hour fasting window is already routine in medical practice for accurate lipid profile and blood sugar tests as it prevents food intake from skewing results. “That’s intermittent fasting too, just without the label.” Since this natural fasting period aligns with the body’s circadian rhythms, experts say it can be easy, sustainable approach to mindful eating. Besides, IF offers other benefits like improved insulin sensitivity, weight loss, and reduced inflammation.
But it can also backfire if taken to ridiculous lengths. Extreme fasting shows the influencers and their fad diets can be fatal.
DIABETICS BEWARE:
IF is not for everybody. “For diabetics, risks like hypoglycaemia (dangerously low sugar), especially for those on insulin or certain medications, and potential rebound high blood sugar if breaking fasts with carbohydrate-heavy meals. Patients with Type 2 diabetes should only try IF under professional supervision, while it’s not recommended at all for Type 1 diabetes patients. IF is not a one-size-fits-all formula.”
Long fasting periods can disrupt hormones in women, leading to irregular periods or fertility issues. “And binging on junk food during eating windows or over-restricting food can fuel disordered eating, which is counterproductive.” But IF done right — with whole foods, strength training, and realistic fasting windows — can be transformative. Done wrong, it’s just another diet disaster.”
“Fasting can reset and synchronize our body’s internal clock genes and enhance their performance. These clock proteins regulate the expression of many genes involved in intestinal health. Disruption of this circadian clock and lead to intestinal inflammation, while proper meal timings can help maintain gut health.”
The problem, is we’re surrounded by low-nutrient, highly palatable foods available 24/7 at the tap of a smartphone.” It’s all training your mind. “You shouldn’t be eating closer to bedtime anyway as metabolism slows down at night. That’s where IF plays a crucial role.”
