For 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. Make breakfast and lunch your biggest meals of the day, and dinner the smallest. A typical healthy breakfast consists of key nutrients like protein, fiber, vitamins and healthy fats. The circadian diet or the ‘body clock diet’ is a time-restricted way of eating working in sync with your body’s internal body clock. "Choosing nutrient-dense foods and practicing portion control is still important," she adds. Insulin is a hormone that's responsible for helping the cells in our body metabolize and properly use nutrients obtained from food. Here is an example what a day following this diet could look like: Give it a try for a week and see how you feel — the results may surprise you! I cover all things food, culture and wellness. When following this method of eating, your breakfast and lunch should be the biggest meals of the day. The circadian rhythm diet offers two key rules for eating in line with your internal clock: 1. Just keep in mind that this eating pattern will likely take some adjustment. "Chronically elevated insulin levels can result in an increased risk of developing cardiovascular disease and type 2 diabetes," notes the dietitian. All Rights Reserved, This is a BETA experience. Yogurt and cheese are some great options," adds the nutritionist. It all starts with the sun, which is what sets our circadian rhythm. I like to hide some of my nutrients in there," says Pasternak. And some researchers note that any study results may turn out differently in real life, which is much less regulated than a trial in a lab. Learn about the When Way, including a 31-day plan to get started and how to use food to deal with over 30 life scenarios (a first date, being hangry, preventing cancer) in Dr. Crupain’s and Dr. Michael Roizen’s book, “What to Eat When.” You can follow them on Instagram @when.way and on the web at whenway.com. But by aligning your food with your circadian rhythm, you can help maximize weight loss, energy and overall health. And lastly, try to be consistent with your routine— because the more regular your sleeping and eating habits are, the better your circadian rhythm works. Time-restricted eating can help with weight loss because it limits how many calories you can consume in a day — as long as you do not overeat during your eating window. Dates can be used as a healthier alternative to simple table top sugars. Why, you ask? Considered a "Swiss Army knife for content," Brittany helps with all things content, from editorial strategy and project management to editing and writing. Opinions expressed by Forbes Contributors are their own. When not penning articles or chasing deadlines, I like to bake, dabble in poetry, make DIY craft projects and coddle my tripod cat. Ideally, that’s 12 hours between your last meal of the day and the first of the next day. Think of it like this: Your body is kind of like a play. The other key tenet of the circadian rhythm diet is eating your largest meal for breakfast and then eating progressively smaller meals as the day goes on. Other than that, I'm an avid reader and enjoyer of quality procedurals. EY & Citi On The Importance Of Resilience And Innovation, Impact 50: Investors Seeking Profit — And Pushing For Change, aligning your mealtime with your circadian rhythm. It starts with what you eat. Just because the curtain goes up doesn’t mean the show can start. Click here t... Long after you've chopped or minced garlic, you may have noticed the smell lingers. The rising and setting of the sun plays the biggest role in regulating your circadian system, but research suggests meal timing can also affect your circadian rhythm. Ideally you should get about 75 percent of your nutrition before 3 p.m. "I like to throw in nuts, avocado, berries, whey protein, even fermented dairy in it," tells the fitness expert. After completing my postgraduation in International Journalism, I worked as a Features Writer at Cosmopolitan India where I wrote extensively on pop culture, beauty and everything lifestyle. But before you kickstart your new diet, don't forget to speak with your doctor or dietitian first, Tong advises. "When your body is sleep-deprived it throws off your circadian rhythm, increasing ghrelin levels and decreasing leptin in the body—which can lead to increased hunger and sugar cravings," he points out. "Your metabolism changes throughout the day because of your circadian rhythm or natural body clock," tells Jessica Tong, a Vancouver-based registered dietitian. Proper nutrition can be tough when it feels like you have to look out for a million things. "This means that … He recommends getting the basics of healthy eating down first — and once that’s second nature, decide whether you want to try timing your meals with the cycles of the sun. I've also contributed to The News Hub, Zee News, Business for People and Planet and OneWorld South Asia, among other publications. Her clients include Sonima, Men's Health, Women's Health, SELF, Elemental, ZocDoc, Yoga Journal, Everyday Health, My Fitness Pal, and Centennial Media. The researchers found that eating the majority of your calories in the morning — 35 percent at breakfast and 35 percent at lunch — led to greater reductions in body weight. Additionally, have your morning meal within two hours of waking up. 10 years of Steals and Deals: Up to 87% off Color Wow, hair dryers and more! "Ideally, aim to make breakfast and lunch your larger meals and dinner your smaller meal of the day," she suggests. After earning her bachelor's and master's degrees in journalism from Northwestern University, she worked at Men's Health, Prevention, Women's Health, Shape, and Greatist before going freelance three years ago. That’s because our metabolism actually changes throughout the day because of our circadian rhythm (your body’s clock, which tells your body to do the right thing at the right time). At night, go for a lighter meal like baked salmon, black bean soup, avocado toast or a salad bowl. Two recent books have helped build hype around the circadian rhythm diet: The Circadian Code by Satchin Panda, Ph.D., and What To Eat When by Michael Roizen, M.D., and Michael Crupain, M.D. Beyond the potential health benefits of supporting your circadian rhythm, you may be wondering if the circadian rhythm diet can help with weight loss.