Meal-timing

Meal timing does affect metabolism — but the mechanisms are circadian (clock-gene driven insulin sensitivity) rather than the commonly cited "stoking metabolism every 2–3 hours." This article covers the chrononutrition evidence, what times genuinely matter for metabolic outcomes, and the relative importance of timing versus composition.

Metabolism-focused diet programmes emphasise foods and timing patterns that increase energy expenditure or reduce appetite through metabolic mechanisms. The evidence supports protein prioritisation (+440 kcal/day satiety effect), resistance training (+1.1 kg lean mass), and sleep optimisation (−270 kcal/day). Meal timing effects are real but smaller. This article reviews what the evidence actually supports.