Circadian Rhythm Diet: How to Eat in Sync With Your Body Clock


Wise food choices are on the rise, with many choosing healthy food. However, new studies are pushing us to take a step further. At the same time, we focus so much on what we eat, and when we eat may be even more critical. For this, you want to know about the Circadian Rhythm Diet.

Circadian rhythm is a complex 24-hour clock that controls the sleep-wake cycle in the body. It runs in the brain’s background and cycles regularly between sleepiness and alertness. It also regulates the other biological activities in the body, including metabolism. It turns out that the body’s metabolism varies throughout the day because of the circadian rhythm.

The hormones that regulate hunger—ghrelin and leptin—are affected by your sleep cycle. Ghrelin makes you feel hungry, while leptin does the opposite. When you don’t sleep regularly, it affects your circadian rhythm, increasing ghrelin and decreasing leptin levels in the body. This causes hunger and sugar cravings.

In the morning, the body responds to daylight, causing a decrease in melatonin and increased insulin sensitivity. This makes you feel energized, alert, and ready for the day’s work. By evening, melatonin levels increase while insulin sensitivity decreases. Hence, the body prepares for rest and repairs damaged cells.

Photo by Kirill Tonkikh on Unsplash
About Circadian Rhythm Diet
Photo by Kirill Tonkikh on Unsplash

A new form of time-restricted eating aligns your mealtimes with your circadian rhythm when the body can optimally digest meals and burn fat. The advantages include weight loss, lower blood pressure, improved endurance, reduced risk of type 2 diabetes, and reduced cholesterol levels.

What is the Circadian Rhythm Diet?

A circadian rhythm diet is a form of intermittent fasting in which you eat during daylight hours within a 12-hour window and fast for the remaining 12 hours. Make breakfast and lunch bigger than dinner to get the most out of your diet.

This diet is beneficial for anyone, but it is helpful for obese patients and diabetics. It will also assist those trying to stop late-night snacking. However, it would be best to speak with your dietitian or personal doctor before starting your diet.

How to Do the Circadian Rhythm Diet Properly

Initially, it is suggested that you divide your daily calorie intake into three meals and two snacks. Every meal must contain lots of protein, vegetables, fiber-rich foods, and healthy fats. It is advisable to add fermented foods like yogurt and cheese to the meals.

The first meal of the day should be as early as possible. Aim to have breakfast about one to two hours after you get up. Your breakfast should contain as many essential nutrients as possible. Many decide to go for a smoothie since they can throw everything in there.

You should eat dinner in the early evening and eat light meals like a salad bowl, black bean soup, baked salmon, or avocado toast.

Getting all the essential food nutrients required daily can be challenging since you reduce the number of meals eaten daily. However, it doesn’t give you the liberty to make poor food choices. Portion control is still significant, and each meal must contain as many nutrients as possible.

Reducing your intake of stimulants like alcohol and caffeine would be best. Also, aim for at least seven hours of sleep every night and turn off all devices 30 minutes before bed.

Final word

Your sleeping and eating habits must be consistent to get the most out of your circadian rhythm.

Bruno Tavares
Bruno Tavares
My goal is to provide my readers with valuable information and insights that they can use to make the most of their lives.


  1. This is a well-written and informative blog. Intermittent fasting is very beneficial. I try it every week. It helps recharges the GI tract and balance our Circadian rhythm

  2. Getting enough rest cannot be stressed. This post is very informative. Achieving and maintaining one’s circadian rhythm is a lifelong commitment. I have GERD, and to some extent, I practice the eating pattern that you mentioned, and it makes a world of difference. Excellent post.

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