"I also recommend incorporating fermented foods in your daily meals. But before you kickstart your new diet, don't forget to speak with your doctor or dietitian first, Tong advises.įor beginners, Pasternak suggests dividing your calorie intake into three main meals and two snacks, with the four pillars of food included in every meal-a high-quality protein (like fish or dairy), plenty of vegetables, a handful of quality fiber and healthy fats. "It may also help those who are trying to cut down evening or late-night snacking and require some boundaries to help break the habit," she adds. While anyone can benefit from this diet, it's particularly suitable for people who have metabolic diseases, like obesity and type 2 diabetes, says Tong. "Ideally, aim to make breakfast and lunch your larger meals and dinner your smaller meal of the day," she suggests. "This means that you eat during the daylight hours, within a window of 12 hours or less and fast for the remaining 12 or more hours each day," Tong explains. The circadian rhythm diet, also known as the body clock diet, is basically a form of time-restricted eating plan where you eat in sync with this internal clock. "Your natural body clock is synchronized with your external environment through cues like exposure to light and the timing of your meals," says Tong. "Chronically elevated insulin levels can result in an increased risk of developing cardiovascular disease and type 2 diabetes," notes the dietitian. Insulin is a hormone that's responsible for helping the cells in our body metabolize and properly use nutrients obtained from food. "A disrupted circadian rhythm may lead to increased production of insulin in your body," says Tong.
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