Nutritional experts discuss meal timing and sustainable eating habits

Nutritional experts suggest that the timing of meals plays a critical role in metabolic health due to the body's circadian rhythms. According to physician Muhammad Usama, skipping breakfast may be less beneficial than skipping dinner, as glucose tolerance and insulin sensitivity are naturally higher in the morning. Research indicates that consuming the first meal before 9:00 AM can lead to better glucose control compared to eating after 11:00 AM.

To maintain a healthy diet without radical restrictions, nutritionist Kerlin Schmitz recommends focusing on long-term patterns rather than isolated meals. Instead of total food exclusion, which can lead to a cycle of failure, experts suggest using methods like the plate method—filling half a plate with vegetables, one quarter with protein, and one quarter with carbohydrates. Maintaining balance through frequency and portion control is considered more sustainable than strict dietary prohibition.