Contents:
- Medical Video: Foods to Eat to Stay Up Late Night | Foods to Eat For Nighter to Stay Awake
- Why can lack of sleep disrupt your health?
- Healthy diet to control weight for people who lack sleep
- 1. Choosing foods that contain high fiber
- 2. High protein foods can help you from excessive hunger
- 3. Get used to eating more often than usual
- 4. Take a few minutes of your time to exercise
Medical Video: Foods to Eat to Stay Up Late Night | Foods to Eat For Nighter to Stay Awake
Be careful if you often stay up late lately, because lack of sleep can be the main cause of your weight gain. Yes, lack of sleep can indeed make you become obese and this condition makes you risk experiencing various degenerative diseases. Actually, what are the reasons that make weight scales rise when sleep deprivation? Then how can you still be able to do a healthy diet despite experiencing lack of sleep?
Why can lack of sleep disrupt your health?
When you sleep, your body actually carries out various repairs and lots of hormones produced at that time. One of the reasons why sleep deprivation makes your healthy diet mess is due to disruption of hormone function in the body.
If you lack sleep, then the hormone leptin - which plays a role in regulating satiety - is produced twice as much as usual. This condition does not make you feel fuller, instead the body will become immune to the hormone leptin, thus disturbing the signal of satiety that should be accepted by the brain. This causes you to feel hungry even though you just spent some type of food.
Healthy diet to control weight for people who lack sleep
Then will my weight increase if I always lack sleep? Yes, indeed you should have enough rest and sleep at least 7 hours, but if you are forced to stay up late, there are some tips that you can do to prevent this from happening.
1. Choosing foods that contain high fiber
One of the problems caused if you lack sleep is increased appetite. This condition can indeed be caused by hormonal dysfunction. But calm down, you can suppress your appetite by eating healthy foods, such as foods that contain high fiber. Eating fibrous foods keeps you full longer and prevents you from starving all day.
In addition, fiber can also bind fats in the body and reduce the level of fat that accumulates. Vegetables and fruits are the main source of fiber.
2. High protein foods can help you from excessive hunger
Not only fiber can help you from the hunger that always appears, foods that contain high protein also have the same side effects. But be careful with sources of protein that contains a lot of fat, such as innards, chicken meat accompanied by skin, beef gajih, and mutton. Instead of wanting to lose weight, you will be surprised by the number of scales that increase if you eat these foods.
Choose protein sources such as fish, skinless chicken, chicken eggs (limit the yellow parts), tempeh, tofu, and so on.
3. Get used to eating more often than usual
Believe it or not, eating more often a day can actually reduce your appetite. So do not limit the frequency of your eating only 3 times a day, you may even eat 6 times a day. But, that does not mean that your food portion is also increasing. What changes is only the frequency of your meal.
The portion of the meal must match the needs and needs of the day, which you then divide into 6 meals. Tricks like this can prevent stomach upset all day, because you continue to fill it with food.
4. Take a few minutes of your time to exercise
Believe me, having a healthy diet without regular exercise will have no meaning. Both of these must be done together to get satisfactory results. Yes, you only need to take 10-15 minutes a day to exercise.
If it's really busy so you can't do sports at all, you can outsmart it by walking to your office or campus in the morning. You can also do sports on weekends together with your spouse, family or friends, it will be more fun. But if you exercise only once a week, you should spend at least 150 minutes so that your fats burn perfectly.
