Intermittent fasting has gained significant traction among individuals seeking to manage their weight, blood sugar levels, and overall wellness. Recently, Dr. Sudhir Kumar, a neurologist from Hyderabad, known as the ‘Hyderabad Doctor,’ raised a pertinent issue in a post on X regarding the interaction between meal timing and the body’s internal clock. He noted, “Intermittent Fasting: Are you skipping the wrong meal? Most people assume that Intermittent Fasting (IF) solely revolves around the duration of the fast. However, recent findings from BMJ Medicine and other significant studies indicate that the timing of meals is equally crucial. Skipping breakfast and indulging late could result in battling against your own biology.”
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He elaborated on the importance of the body’s circadian rhythm in nutrient processing, stating, “Our bodies are inherently designed to process nutrients during daylight hours. Insulin sensitivity peaks in the morning and is at its lowest by night. Consuming food late forces your body to process fuel while it’s transitioning into ‘repair mode.’”
He also referred to research involving early time-restricted eating patterns. “Investigations into Early Time-Restricted Eating (eTRE) reveal that starting the eating window earlier in the day (e.g., between 8 AM and 10 AM) is significantly more beneficial than a later start. The outcomes include improved blood sugar regulation, enhanced insulin sensitivity, and reduced blood pressure compared to eating later in the day.”
Furthermore, he noted that hormones released at night can complicate late-night eating: “As night approaches, melatonin is released by the brain, signaling the pancreas to decrease insulin production. Consuming a heavy meal at 9 PM can lead to prolonged elevated blood sugar levels since your ‘insulin factory’ has effectively closed for the night.”
Dr. Kumar strongly suggested which meal might be more advantageous to skip, asserting, “‘Opting to skip dinner is more beneficial than skipping breakfast.’ By closing your eating window by 4 PM or 6 PM, you allow your body to enter a deep state of autophagy (cellular cleansing) and fat combustion during sleep.” Summarizing his advice, he emphasized, “Follow the sun. Eat like a King in the morning, a Prince at noon, and a Pauper (or nothing at all) in the evening. Cease chasing the clock and begin aligning with your biology.”
Impact of Eating Earlier in the Day on Individuals Practicing Intermittent Fasting
Kanikka Malhotra, a consultant dietitian and diabetes educator, informed indianexpress.com, “Indeed, evidence suggests that early eating in intermittent fasting, such as from 8 AM to 4 PM, is more beneficial than merely extending the fasting period. Solid trials involving individuals at risk for diabetes indicate that it enhances insulin response by a third, eases blood pressure, and reduces cellular stress, all by synchronizing meals with our body’s natural day-night rhythm. Reviews of numerous trials support this for improved sugar control and fat burning.”
Intermittent Fasting: Are you skipping the wrong meal?
Most people think Intermittent Fasting (IF) is just about how long you fast. New data from BMJ Medicine and other landmark trials suggest when you eat is just as important.
If you are skipping breakfast and eating late,… pic.twitter.com/sXO9DxJQ0L
— Dr Sudhir Kumar MD DM (@hyderabaddoctor) February 15, 2026
However, the Indian cultural context complicates matters: late family dinners often serve as important bonding experiences. “Sharing thalis can spark guilt from skipping them, leading to tensions and a decrease in adherence to dietary plans. A practical solution would be to shift family dinner to around 7 PM and consider lighter dishes like dal or sabzi,” suggests Malhotra.
Best Fasting Schedule
Malhotra elaborated, “Optimal schedules can vary between individuals: older adults or shift workers may find it easier to skip breakfast to match their routines and prevent low energy levels. For those with diabetes or sedentary lifestyles, early eating windows align better with circadian rhythms; however, active morning workers might prefer later windows. In India, when accommodating late family dinners, it is essential to consider age, medications, work shifts, and individual chronotypes. Personalizing through glucose monitoring can enhance sustainability.”
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Steps to Align Meal Timing with Circadian Rhythms for Late Eaters
For those who typically eat late, Malhotra recommends gradually shifting meal times 15-30 minutes earlier each week to harmonize with circadian rhythms without causing significant disruption. Begin by advancing dinner: swap heavyevening meals with lighter, protein-rich options three hours before sleep and incorporate a 20-minute walk to enhance fasting efficacy.
“Gradually compress your eating window—such as from 12 to 10 hours, then to 8 hours. Drink black coffee, herbal tea, or warm water to stave off hunger. Morning sunlight exposure (10-15 minutes) and consistent sleep-wake cycles can boost metabolism. Emphasizing nutrient-rich Indian foods, such as millets or idlis, during early meals can lead to long-term metabolic benefits,” the expert advises.
DISCLAIMER: This article is grounded in public domain information and expert insights. Always consult a healthcare professional before starting any new routine.
