Some variations of intermittent fasting (like 16:8 fasts or 18:6 fasts) involve simply skipping breakfast in the morning and eating a late lunch.
However, according to Steve Hendricks, a fasting expert, journalist, and author of The Oldest Cure in the World: Adventures in the Art and Science of Fasting, it may be best to rearrange your schedule while intermittent fasting so that you can enjoy a balanced breakfast in the morning.
"Nearly every fasting study24 that has compared skipping breakfast to skipping dinner has found it's far healthier to skip dinner—or rather, to move dinner earlier in the day," Hendricks says.
"In study after study, those who eat in an early window, say from 8 a.m. to 4 p.m., are substantially healthier than those who eat in a window of the same length but later, say from noon to 8 p.m.," he adds.
In fact, research consistently shows that aligning your eating schedule with your natural circadian rhythm through time-restricted eating can optimize metabolic health25, leading to increased weight loss, enhanced insulin sensitivity, and improved heart health.
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