One of the rules of a healthy lifestyle is sleep, which should be 7-9 hours.
In addition to dull complexion, bags under the eyes and chronic fatigue, dismissive attitude to sleep can lead to weight gain.
Lack of sleep is one of the causes of overeating and uncontrollable appetite after sleepless nights. The study, which was published in the European journal of clinical nutrition, shows that people who don’t get enough sleep, eat the next day on average 385 calories more. And this is about the energy value of the hamburger.
If the same person regularly neglects a full bed, extra calories lead to weight gain. Scientists also found that the “sleepy” participants make a choice in favor of products with high content of fat, ignoring protein and complex carbohydrates.
Increased appetite after a sleepless night associated with the operation of hormones, in particular leptin and ghrelin, which are responsible for the feeling of satiety and hunger. If the body does not have time to recover for the night, then the next day the high-calorie and unhealthy food seems to be significantly more attractive than usual, therefore it is more difficult to resist.
If your schedule does not allow you to sleep for 7-9 hours, you should take a closer look at their menu, not to gain extra pounds.
What to eat if you didn’t get enough sleep:
– whole grains with low glycemic index (brown rice, quinoa, oatmeal);
– good fats (nuts, seeds, avocado, oily fish, vegetable oil);
– balanced meals (bread with peanut butter, toast with Turkey and avocado, salmon with vegetables).
Experts also advise not to refuse to itself small pleasures: with a strong desire to eat a piece of chocolate or biscuits – this will help reduce stress levels and avoid overeating.
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