How Meal Times Affect Weight Loss

Can Eating Late Reduce Sleep Quality?

Recent research into sleep has explored the question: Can eating late reduce sleep quality? The majority of studies in this area clearly conclude eating in the evening does result in decreased sleep quality, and this is particularly true for women. Research conducted in sleep labs showed eating high-calorie or high-fat meals close to bedtime caused subjects to take longer to fall asleep, and it also made them more likely to wake up at least once during the night. Subjects also took longer to reach REM sleep (the deepest phase of sleep) and spent less time in this phase. To optimize sleep quality, experts suggest eating dinner at least two to three hours before bedtime. For some individuals, a light snack close to bedtime may be well tolerated and might not disrupt sleep. If patients choose to eat a snack near bedtime, foods like cherries, which contain melatonin, or comforting options such as warm milk may help promote sleep.

Dive into a popular notion about meal times and sleep next.

Smaller And Frequent Meals Vs Three Meals Daily

Since the 1980s, multiple studies have examined how eating smaller and frequent meals versus three meals daily may impact weight loss. The most recent research suggests eating three larger meals each day may be more effective for weight loss than eating five or more smaller meals throughout the day. Originally, scientists believed eating tiny meals every two or three hours would boost an individual's metabolism, enabling patients to burn more calories each day. However, numerous long-term studies from around the world have concluded there is actually no increase in metabolism as a result of eating more frequently, and more frequent meals also will not promote additional body fat loss compared to eating three larger meals. Similarly, although some experts used to believe eating more frequent meals helped stabilize someone's blood glucose and reduce cravings, current scientific studies have shown individuals who eat three large meals have lower average blood glucose readings than those who eat more often. Research indicates individuals who eat fewer meals also report fewer cravings, a reduction in overall hunger, and an increase in feelings of satiety (fullness) compared to those who eat more frequently.