Scientists in Italy have created a new way to think about healthy eating that takes into account your body’s natural rhythm—whether you’re a morning person or a night owl. Instead of a one-size-fits-all approach to the Mediterranean diet (a way of eating known for being very healthy), this new guide suggests that the best time to eat certain foods might depend on when your body naturally wants to eat. This research brings together two important ideas: the Mediterranean diet, which focuses on vegetables, whole grains, and healthy oils, and chronotype science, which studies how our bodies work at different times of day. The goal is to help people eat in a way that matches their personal body clock for even better health results.

The Quick Take

  • What they studied: Whether eating Mediterranean diet foods at times that match your natural body rhythm (morning person vs. night person) could be healthier than eating the same foods at random times
  • Who participated: This was a research article and expert recommendation from Italian nutrition and endocrinology societies, not a traditional study with human participants
  • Key finding: The researchers suggest that combining the Mediterranean diet with your personal body clock timing may help improve health outcomes, though more research is needed to confirm this
  • What it means for you: If you’re a morning person, you might benefit from eating your biggest meal earlier in the day, while night owls might do better with a different eating schedule—but you should talk to a doctor or dietitian before making big changes

The Research Details

This research article is not a traditional experiment where scientists test people. Instead, it’s a position paper created by expert doctors and nutritionists from two major Italian health organizations. They reviewed existing scientific knowledge about the Mediterranean diet (a way of eating from countries around the Mediterranean Sea that emphasizes vegetables, fruits, whole grains, fish, and olive oil) and combined it with research about chronotypes—the scientific term for whether someone is naturally a morning person or evening person.

The experts used their knowledge to create an updated food guide that suggests the best times to eat different foods based on your body’s natural rhythm. This is different from the traditional Mediterranean diet pyramid, which doesn’t consider what time of day you eat.

This approach matters because our bodies work differently at different times of day. Your metabolism (how your body burns energy), hormone levels, and digestion all change throughout the day. By matching when you eat to your body’s natural preferences, you might be able to get better health benefits from healthy eating. This is a new way of thinking about nutrition that could help more people succeed with healthy eating plans.

This is an expert recommendation paper, which means it’s based on the knowledge and experience of respected scientists rather than a new experiment. The strength of this type of research depends on how carefully the experts reviewed existing studies and how well-established their recommendations are. Since this is a newer idea, it will need more traditional research studies (where scientists test people) to confirm whether it actually works better than regular Mediterranean diet advice.

What the Results Show

The main finding is that the researchers created a new Mediterranean diet pyramid that includes timing recommendations based on your chronotype. For people who are naturally morning people, the guide suggests eating larger meals earlier in the day and lighter meals in the evening. For people who are naturally evening people, the recommendations are adjusted so that eating patterns match their body’s natural rhythm.

The researchers emphasize that the Mediterranean diet itself is very healthy—it’s associated with lower risk of heart disease, diabetes, and other serious health problems. By adding the chronotype element, they believe people might see even better results because they’re eating in sync with their body’s natural patterns.

The updated pyramid still includes all the healthy foods from the traditional Mediterranean diet: lots of vegetables and fruits, whole grains, legumes (beans and lentils), nuts, fish, and olive oil. The main change is when and how much of each food group you eat based on your personal body clock.

The researchers also discuss how this approach might help with weight management, blood sugar control, and sleep quality. They suggest that eating at times that match your body’s natural rhythm might make it easier to maintain a healthy weight and could improve how well your body handles blood sugar. Additionally, eating lighter meals in the evening (for morning people) or earlier in the day (for evening people) might help improve sleep quality.

The traditional Mediterranean diet has been studied for decades and is considered one of the healthiest ways to eat. This new version builds on that strong foundation but adds a modern understanding of how our bodies’ internal clocks affect digestion and metabolism. Previous research has shown that meal timing matters for health, and this work brings together two areas of science that haven’t been combined in this way before.

The biggest limitation is that this is an expert recommendation, not a study where scientists actually tested whether this approach works better than regular Mediterranean diet advice. We don’t yet have strong evidence from human studies proving that chronotype-based eating is more effective. The recommendations are based on existing knowledge, but more research is needed. Additionally, everyone’s body is different, so what works well for one person might not work as well for another. People should work with their own doctor or dietitian to see if this approach is right for them.

The Bottom Line

If you follow the Mediterranean diet or are interested in starting it, consider whether you’re naturally a morning person or evening person, and try adjusting when you eat your largest meals to match your body’s rhythm. Eat your biggest meal when your body naturally feels most hungry and ready to digest food. However, this is a newer recommendation, so it should be combined with other healthy habits like regular exercise, stress management, and adequate sleep. Talk to your doctor or a registered dietitian before making significant changes to your eating schedule, especially if you have any health conditions.

This approach may be helpful for anyone interested in the Mediterranean diet, people trying to improve their weight or blood sugar control, and those who feel like their current eating schedule doesn’t match their natural body rhythm. It may be especially useful for people who have tried traditional Mediterranean diet advice but didn’t see the results they hoped for. However, people with certain medical conditions, eating disorders, or those taking specific medications should talk to their doctor first. This is not a replacement for medical treatment of any health condition.

Changes in eating patterns usually take 2-4 weeks for your body to adjust. You might notice improvements in energy levels, digestion, or sleep within a few weeks. However, bigger health benefits like weight loss or improved blood sugar control typically take 2-3 months to become noticeable. Be patient with yourself and track how you feel rather than expecting immediate dramatic changes.

Want to Apply This Research?

  • Track your meal times and your chronotype (whether you’re a morning or evening person). Note what time you eat your largest meal and record your energy levels, hunger, digestion comfort, and sleep quality each day. Look for patterns over 2-4 weeks to see if eating at certain times makes you feel better.
  • Use your app to set reminders for meal times that match your body’s natural rhythm. If you’re a morning person, set a reminder for a substantial breakfast and a lighter dinner. If you’re an evening person, adjust these times accordingly. Log what you eat using Mediterranean diet guidelines (vegetables, whole grains, fish, olive oil) and note the time of day.
  • Create a weekly check-in where you rate your energy, digestion, hunger satisfaction, and sleep quality on a scale of 1-10. Compare these ratings week to week to see if eating at times matching your chronotype improves how you feel. Also track any health metrics your doctor monitors, like weight or blood sugar if relevant.

This research represents expert recommendations from Italian nutrition organizations and is not based on a clinical trial. Before making significant changes to your eating schedule or diet, especially if you have any health conditions, take medications, or have a history of eating disorders, please consult with your doctor or a registered dietitian. This information is educational and should not replace professional medical advice. Individual results may vary, and what works for one person may not work for another. If you experience any negative symptoms after changing your eating patterns, stop and contact your healthcare provider.