Should you eat a good breakfast? Hong Kongers should know the "limited-time breakfast method" and the new concept of fasting.

Dr. Eric Berg shared a " U-turn " in his dietary philosophy: from initially advocating "breakfast is the most important meal," to promoting "fasting and skipping breakfast," and then recently rediscovering that "eating in the morning is actually better for health." This new concept is called... The key to early time-restricted eating is not what to eat, but "what time to eat".

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🕒 What is morning time-restricted eating?

Move your mealtimes earlier → for example, eat your first meal at 9 am and your second meal at 1 pm.
No more eating in the evening → no later than 3 pm
Combined with a fasting regimen (e.g., 20 -hour fast + 4- hour eating).

📌 Key point: It's not about changing the food itself, but about changing the timing of meals.

✅ 7 Benefits of Time-Limited Eating in the Morning

benefit	illustrate
1️ Improve insulin sensitivity ( HOMA-IR )	Lowering insulin resistance → More stable blood sugar control
2️ Stabilize blood sugar	Even when eating the same food , blood sugar fluctuations are less.
3️ Enhance pancreatic β- cell response	More efficient insulin secretion
4️ Reduced appetite at night	Reduce nighttime overeating and snacking temptations
5️ Postprandial insulin response is more stable	Lowering insulin spikes → reducing fat accumulation
6️ Increased autophagy	Helps cell repair and anti-aging
7️ In sync with the circadian rhythm	Digesting genes at night should be a time for rest → avoid interfering with sleep.

🧠 Why does having dinner too late affect sleep?

Eating at night → activates the digestive system → interferes with melatonin secretion
High-protein dinner → stimulates the nervous system → makes it difficult to fall asleep
Genes should "slow down" at night , but eating actually "speeds up," disrupting the body's biological rhythm.

🌅 Suggested meal schedule (example)

Time period	Meal
09:00	First meal (high protein + high fat)
13:00	Second meal (balanced nutrition)
After 15:00	Complete fasting → allows the digestive system to rest and repair

📌 It can be combined with intermittent fasting ( IF ) or one meal a day ( OMAD ), depending on individual circumstances.

⚠️ Precautions

Social dinners may disrupt your routine → you need to weigh the risks yourself.
If you experience a cortisol peak in the morning , eating in the morning can reduce hunger.
If you have gastritis/gastric ulcers , you need to adjust your fasting method or supplement with restorative nutrients.

🧾 In conclusion: Don't be trapped by the myth that "skipping breakfast equals health." Understanding how to align with your biological clock is the key to true wellness.

Hong Kong people lead fast-paced lives, eat dinner late, and have poor sleep quality. Limited-time breakfast eating is not just an upgraded version of fasting, but a wise approach to eating in harmony with your body's rhythms . Starting today, a brunch routine, a fasting habit, and a sleep improvement plan will help you establish a healthy foundation for your body!

Don't be misled by the myth that "fasting = the later you eat, the better." Knowing the right time, the right rhythm, and how to adjust is the key to true health! 💪🌞🥗