Irregular meal times can disrupt the body's circadian rhythm in ways similar to jet lag, according to nutritionists and medical experts. When eating and sleeping schedules constantly change, the body loses synchronization with its internal clock, potentially leading to hormonal imbalances and metabolic disruption.
Samia Rhalem, a dietitian at Royal Mansour Tamuda Bay, said these changes can lead to temporary imbalances. "Some people may notice weight gain or an increase in body fat, while others experience unstable blood sugar levels, elevated cholesterol or triglycerides, digestive discomfort, or simply lower energy because their diet has become less nutrient-dense," she said.
Dr. Isabel Castaño, a gynecologist specializing in hormonal health and researcher, explained that the body's internal master clock coordinates hormone production and digestion. "When we stay up later, sleep less, or constantly change our schedules for sleeping and eating, that synchronization is lost," she said. The disruption can affect the secretion of hormones such as melatonin and cortisol, along with insulin sensitivity and appetite-regulating hormones including leptin and ghrelin.
Meritxell Massons, a nutritionist, said time-restricted eating—concentrating meals within an eight- to twelve-hour window—can help reset the biological clock. "What our body expects is food during the day and rest at night," she said. "If we break this pattern, it creates a metabolic jet lag that not only contributes to weight gain but may also affect long-term health."
Experts noted that returning to a balanced diet and eating at regular times can help resolve these temporary imbalances.
