What is the relationship between lack of sleep and weight gain?

What is the relationship between lack of sleep and weight gain?

If a person follows a diet to lose weight but does not get enough sleep, then his efforts are in vain, as the results of many studies revealed that lack of sleep can lead to weight gain because if a person is tired, he is more likely to make bad food choices, According to what was published by the British “The Mirror”.

good sleep

Renowned nutrition expert Dr. Michael Mosley, creator of the 5:2 diet, revealed through his Fast 800 website that there are three food choices that can help get a good night's sleep, which in turn increases the likelihood of making appropriate healthy food choices in the day. the next.

The hormone ghrelin

Dr. Moseley explained that lack of sleep leads to an increase in the secretion of the hormone ghrelin, which is secreted by the stomach, which means that a person who sleeps poorly is likely to gain excess weight, pointing out that he prepares a hot shower before the person goes to bed, and spends less time on A screen [phone or computer] and his room being dark is one of the ways to enjoy a peaceful sleep.

He added, "While it is clear that the quality of sleep has an impact on what a person eats, the opposite is true, as the quality of food and dietary habits can influence sleep patterns and behaviors."

3 food options

Dr. Moseley then highlighted three foods that are likely to help you sleep better: "oily fish, nuts, seeds, and vegetables."

"Fatty fish is rich in both omega-3 fatty acids and vitamin D, both of which contribute to increasing levels of the neurotransmitter serotonin, which is later converted into melatonin, the sleep hormone," Mosley noted.

And he added, “Nuts and seeds are rich in magnesium, which is often referred to [as] the ‘sleep mineral’, because it helps reduce adrenaline levels and relax the brain.”

Dr. Moseley concluded his advice by saying that the list of vegetables, which help in the production of melatonin naturally, includes broccoli, asparagus and cucumber, so you should eat a lot of vegetables in the diet.

Mediterranean diet

Citing a 2019 study, Dr. Moseley revealed that those who follow a Mediterranean diet, and he's a big fan of the Mediterranean diet, get better sleep.

In the study, one group followed the Mediterranean diet among the participants who followed other diets. The results revealed that the Mediterranean diet group was twice as likely to sleep well than the rest of the participants.

“Small changes make a difference.”

In another recent post on Fast 800, Dr. Moseley highlighted a number of other foods that can be beneficial for those who want to lose some weight, explaining that the keys to the diet are some simple changes that can “make a difference.” Really, for example, like replacing your potato intake with non-starchy vegetables like broccoli, spinach, cauliflower, and cucumber.

Moseley also recommended eating lean protein such as fish, turkey and chicken breast.

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