Eating at regular times improves glucose regulation, insulin sensitivity and diet quality, helping to reduce the risk of prediabetes.
Several physiological mechanisms explain these beneficial effects.
Glycemic stability and insulin levels
Meals taken at regular intervals limit excessive fluctuations in blood glucose and insulin, thus reducing the risk of insulin resistance.
In overweight or obese people, a structured diet promotes better nutritional quality and a balanced distribution of energy intake.
Influence of circadian rhythm on metabolism
Metabolism follows a circadian rhythm, optimizing the use of carbohydrates and lipids according to the time of day.
Irregularly scheduled meals desynchronize these biological clocks, promoting metabolic derangement and increasing the risk of diabetes.
Night work and staggered meals increase the risk of diabetes, by disrupting hormonal regulation.
Preventing unhealthy eating habits
A disorganized diet is often correlated with increased consumption of ultra-processed foods, sugars and saturated fats, favoring weight gain and insulin resistance.
A regular dietary structure improves appetite management and limits caloric excess.
Insulin sensitivity and weight management
Prolonged fasting between irregular meals can exacerbate insulin resistance, leading to sharper blood sugar spikes.
Time-Restricted Eating (TRE), or intermittent fasting, which limits food intake to an 8-10 hour window, appears beneficial for reducing body fat and waist circumference, two key factors in diabetes prevention.
However, meal timing is important
Time-Restricted Eating with meals concentrated at the end of the day can be deleterious in people at risk of insulin resistance.
Time-Restricted Eating schedule aligned with the circadian rhythm (morning and midday meals) is generally more beneficial.
Far from being a simple habit, regular meals are a major lever for metabolic prevention.
A dietary rhythm consistent with the circadian cycle optimizes insulin response and reduces the risk of diabetes.
Adopting regular meal schedules, aligned with the biological rhythm, is a simple and effective strategy for preventing diabetes and improving metabolic health.
Time-Restricted Eating can be a beneficial approach, provided it is well structured and avoids long periods of fasting followed by binge eating.
Ideally, meals should be concentrated in the morning and mid-day, avoiding large late meals.
Learn more about Pep2Dia to maintain a healthy glycemia!
Sources:
Efficacy of time restricted eating and resistance training on body composition and mood profiles among young adults with overweight/obesity: a randomized controlled trial.
Cui T, Sun Y, Ye W, Liu Y, Korivi M.
J Int Soc Sports Nutr. 2025 Dec;22(1):2481127.
doi: 10.1080/15502783.2025.2481127.
The Effect of Meal Frequency on Body Composition, Biochemical Parameters and Diet Quality in Overweight/Obese Individuals.
Bakan S, Gezmen Karadağ M.
J Am Nutr Assoc. 2025 Mar-Apr;44(3):245-255.
doi: 10.1080/27697061.2024.2422476.