4 min readNew DelhiFeb 22, 2026 11:00 PM IST
Chef Vikas Khanna has been navigating the challenges of time zones, demanding projects, and endless creative pursuits, leaving him feeling utterly exhausted. This relentless pace made it difficult for him to distinguish between day and night. In a recent Instagram update, he candidly shared, “Fatigue first presents in the body but gradually infiltrates the mind. You begin to lose your clarity, patience, and even your gratitude,” realizing that it wasn’t the workload that fatigued him, but the disruption of his natural rhythm.
Despite his profession centering around food, Khanna’s perspective shifted when he adopted the principles of Ayurveda and holistic health, viewing food as a source of balance. He remarked, “Diet became my anchor. I began to treat food not as indulgence, but as alignment.”
Describing the adjustments he made to his diet, Khanna elaborated, “I started my day with warm water before sunrise, incorporated simple meals, reduced gluten and sugar, embraced seasonal produce, and opted for early dinners whenever possible.” He observed that eating in sync with the sun, rather than adhering to the clock, calmed his mind, clarified his thoughts, and softened his reactions.
Inspired by Khanna’s experience, we reached out to health professionals to explore the potential benefits of adopting his dietary routine.
Why You Should Eat with the Sun
Pratiksha Kadam, chief dietitian at Kokilaben Dhirubhai Ambani Hospital in Mumbai, explained that aligning meals with sunlight boosts vitamin D production, enhances calcium absorption, and potentially improves bone density. “You naturally perform better during the day, so dining with the sun supports optimal digestive enzyme output. Research shows that eating during daylight can assist in managing blood sugar, promoting weight control and metabolic health,” she noted.
Holistic health and wellness coach Isha Lall pointed to growing studies indicating that dining in sunlight positively impacts digestion, hormonal balance, and overall health. “It solidifies your circadian rhythm, the body’s internal clock, regulating digestion, metabolism, and sleep. Natural sunlight also enhances serotonin production, the ‘feel-good’ hormone, improving mood and helping manage hunger hormones like ghrelin and leptin,” she explained.
“I began to treat food not as indulgence, but as alignment,” said Khanna. (Source: Instagram/@vikaskhannagroup)
Lall also emphasized that starting the day with warm water can alleviate constipation. This is because the heat of the water helps relax the gastrointestinal tract, facilitating easier bowel movements.
Story continues below this ad
The Power of Eating Clean
Consultant dietitian Garima Goyal added that clean eating—incorporating whole, minimally processed, and seasonal foods—supports insulin balance and reduces inflammation. “Having consistent early dinners stabilizes blood sugar overnight, which can help curb cravings the following day. It also enhances fat metabolism, as the body isn’t busy digesting food late into the night,” she explained to indianexpress.com. For those facing hormonal imbalances or slow metabolism, these dietary shifts can gradually enhance insulin sensitivity and assist with weight management.
Early Dinner for the Win
She further noted that wrapping up dinner by 7 PM can positively influence melatonin production and improve sleep quality. “When digestion isn’t active late at night, the body can focus on deep cellular recovery. Many individuals report waking up more invigorated and alert; over time, this may lead to improved mental clarity and energy levels throughout the day,” Goyal stated.
However, she emphasized that eating clean doesn’t equate to eating less. Instead, it involves selecting wholesome, nutrient-rich meals that satisfy hunger without causing energy crashes. “When approached mindfully, this eating pattern can help regulate hunger hormones, enhance metabolic efficiency, and create a foundation for long-lasting wellness instead of just fleeting weight loss,” she concluded.
DISCLAIMER: This article draws from information available in the public domain and insights from experts. Always consult your healthcare provider before establishing any new routine.
