Alexey Moskalev, a corresponding member of the Russian Academy of Sciences, explained that the choice of beverages between meals depends on their impact on the fasting period, noting that drinking water and tea without additives does not break the fast, while milk, sugar, cream, and sweetened juices end the fasting period because they contain calories and nutrients.
Moskalev emphasized that dedicating a daily period to abstaining from food gives the body a chance to step away from the constant consumption of calories, which may help improve certain metabolic indicators. Clinical trials have shown that restricting food intake to a period of 8 to 10 hours during the day may contribute to improving health indicators.
He added that regularity in meal times, along with good sleep and physical activity, are important factors for maintaining health and reducing the risk of premature death.
Regarding calorie-free sweeteners, he pointed out that the available scientific evidence on their effect on the metabolic process is still limited, making it difficult to determine their suitability during the fasting period.
As for the "do not eat after 6 PM" rule, it is not based on a fixed timing that suits everyone; the importance of meal timing relates to the body's circadian rhythm, the duration of the eating window, and sleep timing.
Moskalev explained that eating earlier in the day may be better physiologically, given that insulin sensitivity and other metabolic processes are linked to the circadian rhythm. However, he emphasized that there is no general scientific rule that requires everyone to eat their last meal exactly three hours before sleep.
He concluded his advice by emphasizing the importance of adhering to a regular daily routine, avoiding frequent snacks late at night, maintaining a reasonable eating window, and preferring to eat main meals earlier in the day whenever possible.
