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Be it intermittent fasting or gorging on warrior meals, sticking to a sane and healthy eating schedule can add more benefits than worry to a hectic schedule. For people constantly on the run or those who don’t possess the green thumb for cooking, developing a healthy meal pattern and sticking to it can be quite challenging. However, when you feel yourselves reaching for that “Order” button, a reminder of all the long-term benefits that come in tow with a regular eating schedule can help you stay on track.
Here’s a look at the physical, physiological and mental benefits of sticking to a schedule when it comes to body fuel:
In circadian-sync
“A consistent meal schedule helps us function in sync with our circadian rhythm (your internal clock) that governs metabolism, hormones, digestion, and even mental clarity,” shares Nikita Tulsian, a nutrition and fitness coach based in Delhi. “Eating small meals within a 2 to 3 hour gap can prevent energy crashes, cravings, mood swings, and helps keep your blood glucose stable. It helps balance and sync hormones like insulin, ghrelin (hunger hormone), leptin (satiety hormone) better so that you become less likely to overeat or snack mindlessly.” Think of your digestive system as a machine. When your body knows when to prepare itself for churning and breaking down complex materials, the process becomes more efficient compared to unpredictable jolts of work.
Better sleep patterns
When and what you eat impacts not only your day’s run but also how your body takes rest at night. “Eating heavy meals closer to bedtime can cause indigestion, bloating or acid reflux making it harder to fall asleep and disturbing your sleep– wake cycle. Erratic eating disturbs melatonin production, which is a key hormone to get sound sleep. Inconsistent eating can affect your mood and recovery, making your next day less productive,” Nikita reveals.
Needless to say, a disturbed sleep schedule takes a toll on your mental and physiological health, leaving one even more drained and unprepared for the following day. Instead, getting at least 6-8 hours of minimum daily sleep can bode better results in the long run. “For better sleep, finish your last meal 2.5 – 3 hours before bedtime, avoid caffeine and high sugary foods after 4 PM, dinner should be light with complex carbs and protein, add magnesium-rich food (found in foods like nuts, leafy greens, whole grains, pumpkin seeds, dark chocolate, dairy, soy products) in your diet as it can help you sleep longer,” adds Nikita.
Avoid overeating
Snacking and overeating are two of the key causes of a disrupted meal schedule. Those who tend to eat only in moments of drastic need, rather than following a consistent pattern, are more prone to over consuming. Preparing meals in advance reduces your tendency to skip out and referring to nutrition supplementals after consulting a doctor can help fill the gap. Rather than reaching out for over-processed foods each time you feel slightly hungry, keep a bay of healthy snacks like yoghurt or fruit at hand to help deal with cravings in a healthy fashion instead of constantly functioning on a sugar rush. Regular meditation and exercise, among other coping techniques, helps reduce the habit of eating out of boredom.
Boost in metabolism
As Nikita puts it across, “Your metabolism thrives on routine.” Responsible for converting matter into fuel for your body, this process becomes key to dictating how your body uses the food being fed to it. When asked about the correlation between metabolism and irregular schedules, Nikita said, “The body becomes inefficient in processing food, resulting in sluggish and poor gut health. The body doesn’t know when to expect fuel so it conserves energy, leading to slower metabolism which makes it more difficult for a person to lose weight. Skipping meals or eating at inconsistent timings sends stress signals to your body resulting in higher cortisol (stress hormone) levels which increases fat storage, especially around the belly. Irregular meal intervals cause the body to store fat instead of burning it.”
Higher energy levels
Perhaps the most primal reason for consuming food would be the need to derive energy. As the dot that connects all your daily tasks, the kind of food you pick becomes an important determinant of your energy levels as well. “A steady meal rhythm equals more mental clarity, stable mood, and sustained energy. A healthy, structured and timely diet promotes a healthy gut, which communicates with the brain through what is known as the gut – brain axis,” explains Nikita.
Since your food ultimately determines your ability to finish tasks, following a regular pattern improves efficiency and prevents crash-outs. In order to ensure your energy scales stay at the top, Nikita advises, “Eat in every 3 to 4 hours to prevent energy crashes and irritability. Include protein and healthy fats in every meal as it stabilises blood sugar and supports happy hormones like serotonin and dopamine. Eat within one hour of waking up. Don’t skip breakfast as it sets the tone for the day. Stay hydrated to minimise fatigue, headache and mood dips.”
Develop a diet pattern, stick to it and see your body reward you in due time.
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