Does the time change affect our diet?

Monday 17 March 2025 09:03
Does the time change affect our diet?

Every year, in the early morning of the last Sunday of March, Spain moves its clocks forward one hour to adapt to daylight saving time. I'm sure you're familiar with the saying "two o'clock will be three o'clock". This adjustment, which gives us longer evenings, can have repercussions beyond our daily routine, affecting such fundamental aspects as our diet and metabolism. This time change is a tradition that visits us twice a year, and it is not only about adjusting the hands of the clock. Its impact goes much further than we think. It is not just a matter of sleeping an hour more or less, but of shaking our biological clock, that internal gear that regulates everything from sleep to hunger. And it is precisely in food where the effects can be more subtle, but no less important.

Impact of time change on eating habits and metabolism

Our body follows a precise rhythm, guided by the light-dark cycle. Each day, we adjust our hormone production to regulate sleep, wakefulness and hunger. But when the clock is artificially changed, this balance is disturbed, affecting the way we process nutrients.

According to a study published in the Revista Chilena de Nutrición, eating after hours influences insulin regulation, increasing the risk of insulin resistance and, in the long term, generating metabolic alterations. In addition, hunger hormones also suffer from this imbalance: ghrelin, which stimulates appetite, increases with lack of sleep and change of routines, while leptin, responsible for satiety, decreases, which can lead us to eat more than necessary.

The metabolism, for its part, does not tolerate improvisation well. In this other scientific study, it was concluded that the alteration in eating schedules can generate a greater appetite for caloric foods. In line with this, food technologist Irene Domínguez, in statements to Telva magazine, emphasizes that adjusting to the natural cycles of light and darkness improves metabolism and regulates appetite. On the other hand, desynchronizing the biological clock leads to an alteration in the secretion of leptin and ghrelin, favoring an increase in appetite and the tendency to overeat.

In short, the time change is not just an adjustment to the clock on the wall, but a small challenge to our internal clock. Alterations in insulin production, hormonal imbalances and a metabolism that tries to adapt to the force are just some of the consequences. The good news is that we are not helpless in the face of this phenomenon. With some smart strategies, we can minimize its impact and help our bodies cope with this transition. But how can we do this?

Strategies for minimizing the impact of time change on diet

To mitigate the negative effects of the time change on our diet and metabolism, the following strategies can be implemented:

  • Gradual adjustment of meal times: gradually modifying meal times a few days before the time change can help the body adapt more efficiently to the new schedule.
  • Maintaining a consistent sleep routine: Establishing regular bedtime and wake-up times helps regulate the biological clock, which can have a positive influence on eating habits.
  • Exposure to natural light: Taking advantage of sunlight, especially in the morning, helps synchronize the circadian rhythm, improving appetite regulation and metabolism.
  • Balanced diet: Prioritizing a diet rich in vegetables, fresh fruits, legumes, nuts and whole grains can help mitigate the effects of the time change on the body.
  • Avoiding stimulants before going to sleep: Reducing the consumption of caffeine, alcohol and energy drinks in the hours prior to sleep can improve the quality of rest, facilitating adaptation to the new timetable.

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PatriciaPatricia
Passionate about cooking and good food, my life revolves around carefully chosen words and wooden spoons. Responsible, yet forgetful. I am a journalist and writer with years of experience, and I found my ideal corner in France, where I work as a writer for Petitchef. I love bœuf bourguignon, but I miss my mother's salmorejo. Here, I combine my love for writing and delicious flavors to share recipes and kitchen stories that I hope will inspire you. I like my tortilla with onions and slightly undercooked :)
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