Metabolism: How Sleep and Diet Affect Weight Loss
Different studies about metabolism show how it can affect weight loss. Researchers at the University of Pennsylvania and at National Institutes of Health shed light on how sleep and protein affect resting metabolism.
Sleep And Metabolism
Not getting at least six hours of sleep at night slows metabolism. Sleep-deprived individuals usually want to nibble more sweets, which make weight loss more difficult.
In a recent study conducted at the University of Pennsylvania, researchers found the link between sleep and resting metabolism. The study included 36 healthy adults that were divided into two groups. The first group was restricted to sleep only for four hours a night, while the second half got to sleep for up to 10 hours. This pattern went on for five days.
Namni Goel, PhD., the lead author of the study, highlighted that individuals in the group that slept only for four hours a night have slowed their resting metabolism by 50 to 60 calories a day. This is in spite of being awake and active during most part of the day. The study also revealed that the same group had an increase of appetite, eating around 500 more calories a day.
Protein And Metabolism
Kevin Hall, PhD. of National Institutes of Health (NIH) has some theories that eating protein might boost metabolism. In a recent study, Hall had 17 overweight men that were divided into two groups. The first half was in high carbohydrate, low fat diet while the second half was in a ketogenic low carbohydrate high fat diet. The amount of protein was the same on both groups.
At the end of the study, all men had weight loss, but those on the ketogenic diet had an increased metabolism. The study suggests that adding protein in the diet may increase resting metabolism and help in losing weight.
In a different study by Hall, he highlighted that for every pound of weight loss, metabolism also decreased by about 10 calories. This is translated into 55 calories per day per pound.