Circadian rhythms are physical, mental and behavioural changes that follow a roughly 24-hour cycle, responding primarily to light and darkness in a person’s environment.

As researched by Dr Freuman and reported by CNN, these circadian rhythms initiate variations in certain hormone levels, enzyme levels and glucose transporters at different parts of the day, which differentially affect how calories, carbohydrates and fat are metabolised.

During the day after eating, your body is primed for digestion and food is readily metabolised.  The same meal eaten out of sync with your circadian rhythm results in delayed insulin response & disturbed metabolism.  Because your body is not expecting to metabolise food it is stored and is likely to result in weight gain.

Here are some tips for eating in sync with your circadian rhythm as recommended by Horleys nutrition expert:

  1. Front load your calories and carbs
    Eat more at the start of the day.
  1. Eat a robust breakfast
    Include high fibre carbohydrates, such as oats or quinoa, which are more slowly digested than refined carbs; some protein to help keep hunger in check and maintain stable blood sugar levels; some fat to keep you full, e.g. avocado, nuts and seeds, full fat milk or yoghurt.

    Examples:
  • Cook wholegrain oats in milk of choice (cow, coconut, soy, almond, macadamia, etc.), stir in a scoop of SCULPT protein powder and sprinkle with chopped nuts
  • Smoothie made with SCULPT, milk of choice, a tablesppon of nut butter, a tablespoon of oats or half a banana
  1. Eat a full lunch
    Include non-starchy vegetables (think green vegetables), protein and slowly digested carbohydrates, such as beans or legumes.Top with some good fats, e.g. an olive oil dressing or half an avocado.

    If in a hurry try this SCULPT SUPER SHAKER as an on-the-go option:
  • Mix Sculpt Vanilla Dream with your choice of milk, coconut water, or plain water
  • add 1 cup of either pineapple/mango/kiwifruit (or a mix if you prefer)
  • ½ avocado + 2 tbsp chia seeds
  • add 1 -2 good handfuls of spinach

    Blend until smooth.
  1. Pack a snack
    If you are exercising after work, or if there is a big gap between lunch and dinner you will need a snack.  Choose something high in protein, your blood sugar levels will stay stable and you'll be satisfied for longer.  Youll also have the fuel you need for your workout.  A Sculpt protein shake is the perfect option here; low in calories, low in sugar, high in protein.  Plus, if you choose Milk Chocolate or Salted Caramel flavour, you can satisfy that sweet tooth!
  1. Light dinner
    Go lighter on heavy carbs at dinner and instead load your plate with non-starchy vegetables, protein and good fat.

    Example:
    Chicken stir-fried in olive oil with mixed vegetables of choice, e.g. broccoli, beans, cabbage, mushrooms, etc.  Season with soy sauce and squeeze of lime, sprinkle with a tablespoon of toasted cashews
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