Our biological clock - the internal cycle, called the circadian rhythm - regulates important functions throughout the body: insulin secretion, digestion, fat burning... Research confirms that this rhythm has the best effect in the morning. This means that if you eat a larger, rich and quality meal in the morning, later your body will utilize it better for energy, rather than fat.

Time-restricted eating (TRE)

A highly researched method of chrono diet is TRE - eating only within a specific time window, for example 8 hours, and fasting for the remaining 16 hours. This simple adjustment reduces daily calorie intake by about 20-30%.

In one clinical study of 90 adults who ate only between 7:00 and 15:00 (8 hours), they lost an average of 6.3 kg in 14 weeks, which is 2.3 kg more than those who ate for longer periods.

Even more interesting: A 12-month Spanish study with 99 individuals showed that all those who practiced the 8-hour window (whether early or later) maintained their lost weight over a year, while those on a regular diet regained weight.

Of course - timing is almost like a ritual: a hearty meal in the morning, a lighter one in the evening. And don't forget - give your body at least three hours before bedtime to digest.

How to combine this with folk recipes

Consider this:

• Breakfast between 8 and 10 a.m. - your body naturally secretes enzymes and hormones that support fats, proteins, and slow-releasing carbohydrates at that time (e.g., whole grain oatmeal). Hold off on fruits - fruit sugars are less digestible early in the morning because the digestive enzyme is less active.
  
  
• Lunch around 1-2 p.m. - include meat (or fish / legumes) and vegetables. Separate proteins and carbohydrates - as enzymes for digesting each group are believed to work best separately and not simultaneously.
  
  
• Afternoon snack - avocado, nuts, a piece of fruit, or healthy energy bars. They act as a folk balance to prevent energy levels from dropping and reduce cravings for sweets.
  
  
• Dinner up to three hours before bedtime - a lighter version of lunch: white meat or fish, with vegetables, without heavy fats and sweet carbohydrates.
  
  
• Customize the chrono approach - everyone has a different metabolism, so if someone has intolerance or metabolic issues, consider taking intolerance tests (which check if certain foods slow down your metabolism) and, if possible, consult a health professional about it.

Effects of chrono nutrition - what do studies show

• Weight loss without counting calories: clinical studies show that an early restricted window (7-15h) resulted in -6.3 kg in 14 weeks.
  
  
• More fat loss, less muscle mass loss: with a 6-8-hour window, the average fat loss is around -1.66 kg, with minimal muscle loss (~0.7 kg).
  
  
• Short-term (12 weeks) and long-term (12 months) benefits: all existing TRE frameworks (early, late, or chosen window) help maintain weight, while a regular diet often leads to regaining weight.
  
  
• Dangers of too short a window (less than 8 hours): one epidemiological report linked a <8-hour window with a 91% higher risk of cardiovascular disease-related mortality, but this is a statistical association and not causation.

What can we learn from this

• Adjust meal times - the key to any diet is very simple: eat when your body most efficiently utilizes it.
  
  
• It's not about restricting amounts - you can eat full, satisfying meals as long as the timing is right.
  
  
• Combination with folk advice - tinctures, teas, or herbal drinks (e.g., chamomile, dandelion) can support digestion and balance; I recommend them in the morning or evening, not during main meals.
  
  
• Don't forget about exercise - studies show that combining TRE with regular physical activity increases fat loss while maintaining muscle mass.

What does science say?

• Chrononutrition: aligning nutrients with the body's clock is the foundation of optimal metabolism - insulin, glucose, and metabolism are most effective in the morning.
  
  
• Giving digestion a boost: thermic effect of food (TEF) - food itself consumes energy for digestion; combining a meal with fats, proteins, and carbohydrates in the morning increases TEF, meaning more energy expended.

Food works when eaten at the right time

Chrono diet is not just another trend - it is based on centuries of folk knowledge and modern clinical evidence. When you give yourself time to eat balanced meals in the right time windows, the first results start to show after 12 weeks: weight loss, improved mood, energy stability. But the key is: everyone is different, some may need more adjustments regarding intolerances or habits.

Don't give up. Persist!