How Circadian Fasting Differs From Intermittent Fasting
Circadian rhythm fasting (CRF) is an intermittent fasting (IF) regime systematically designed to combine meal timings based on bioclock for better metabolic health. Health benefits include better blood glucose levels, lesser inflammation, and sounder sleep.
Callins says time-restricted eating is another class of intermittent fasting skirting some of the other methods of intermittent fasting, so it can definitely be singled out as an effective weight loss strategy in its own right. Read on to find out how to make this seemingly possible weight loss work out for you!
How it works
Circadian fasting might be the most interesting newest fad in the diet world, this one concerned with eating in natural daylight. Part of the "sun cycle diet," purportedly hastening metabolism, lowering inflammation, and promoting better weight loss outcomes than the more traditional dieting methods, such as 5:2 dieting or alternate-day fasting.
Circadian rhythms exist by which people live their days, guided by an internal master clock in the brain and the external light and food signals. Such rhythms serve to guide the sleep-wake cycles, body temperature, hormonal secretion, and digestion and their disruption could potentially put a person at risk for non-communicable diseases such as diabetes and heart diseases.
In other words, circadian rhythm fasting, or time-restricted feeding, involves restricting caloric intake between 8 a.m. and 6 p.m. (most commonly either 8 hours or sometimes 10 hours). Evidence from animal and human studies suggests intermittent fasting may yield certain benefits such as better glycemic control and less inflammation.
But we also have to realize that even though intermittent fasting is hot, hardly any data are available. It should also be discussed with a healthcare provider if the changes in food habits are sudden due to medication or some underlying health conditions. It is preferable to seek medical advice before starting any calorie restriction, whether intermittent or continuous.
How to Start
Eating in concert with the cycle of day and night constitutes circadian rhythms, and it is said to be quite beneficial for metabolic health as well as well-being. The term that is used to reference this is circadian rhythm fasting, and in that sense, it may be under the umbrella of chrononutrition, where the effect of nutrition is examined against circadian rhythms.
Accordingly, applying this in the context of circadian rhythm fasting refers to eating within a certain window defined by one's biological clock while reducing carbohydrates in order to avoid surges in blood sugar as well as insulin.
The fasting program will optimally work if the time windows for eating are 12 hours or shorter, matching the peaks of digestion potential. These can also sometimes be applied along potential other intermittent fasting methods.
Modern eating habits-like having the three largest meals without fail, alongside little late-night snacks; all these cause a blip on the circadian clock, giving rise to unwanted activities such as nighttime eating, weight gain, insulin resistance along with increased blood sugar and cholesterol levels, gastrointestinal disturbance, and once in a while, chronic diseases. CRF may go a long way in restoring physiological sleep/wake rhythm for repair and healing, thereby laying the foundation for longevity and being a great boon for hormonal balance and gut and immune health for women.
Eating right
Circadian rhythm fasting denotes eating normally during the basic eating window and total abstinence of caloric intake after 7 p.m., which allows one to enjoy social dinners with family or friends without disruptiveness to sleep patterns while eliminating temptation to casual snacking after work or during a commute that often derails one from intermittent fasting.
Circadian rhythm fasting assumes that the heaviest meal must take place in the hour or so after awakening and the lightest meal occurs later in the evening- to allow the body to process food during the day itself, conserve energy, and maintain balance which, in turn, will support a good mood!
Increased importance on eating health and getting every nutrient is needed during the eating window-about protein. There is scientific evidence that protein intake, therefore, in accordance with the circadian rhythm, can promote adequate muscle protein synthesis required for growth.
'When' to eat instead of 'what' to eat should thus be consulted with a medical provider. For instance, there is basically a patient who has a serious disease or has some special medical problems, which are regularly monitored by his medical practitioner.
What Not to Eat
This is a way of intermittent fasting whereby meal timing is aligned with the body's natural clock to optimize blood sugar control, reduce inflammation, and achieve slow weight loss. A lot of carb-rich foods will deserve serious attention during the eating window, such as white flour bread or pasta, rice, and crackers.
If you are after a laid-back yet flexible dieting method, then quite possibly, this kind of intermittent fasting would suit you. Very much it chimes with the standard life of a 9-to-5 office worker; best part, there's breakfast in this one unlike in some other forms of IF.
Able to positively affect your sleep quality is one of the best things to note about it. Because you're eating light poorly for health just during the 'eating' window, the rest of the day is less calorical.
These will work wonders provided one really chooses to stick to nutrient-friendly-and-high-protein-low-carb-vegetable-fruits-and-healthy-fats regimen including fatty meats and fish, whole grains, low-carb vegetables and fruits, and, in particular, avoid processed carbohydrates-white flour bread, pasta, cereals, etc., which will raise blood sugar levels rapidly and, hence, aggravate insulin resistance.