The health benefits of a good night’s rest are countless, but there are so many reasons for not getting enough sleep at night. And one of them is your diet: the quality of your diet affects the quality of your sleep. In fact, your diet can have a huge effect on how you sleep. And we are not just talking about a cup of coffee before going to bed.
According to the latest study led by Wayne Campbell, a Purdue University professor of nutrition science, U.S.A., overweight and obese adults who are losing weight with a high-protein diet are more likely to sleep better.
Just to remind you that foods rich in protein are:
- white-meat poultry
- milk, cheese, and yogurt
- seafood – an excellent source of protein which is also low in fat
- nuts and seeds
- pork tenderloin
- lean beef
Please remember that it’s very important to eat the right type of protein rich food and its right amount to get its health benefits.
So, the article about this study was published in “The American Journal of Clinical Nutrition” in March 2016. “Most research looks at the effects of sleep on diet and weight control, and our research flipped that question to ask what are the effects of weight loss and diet — specifically the amount of protein – on sleep,” Dr. Campbell says.
In the study, one group of 14 participants, who were on energy-restricted diets, were involved. The diets included either beef and pork or soy and legume as the main protein sources for three consecutive 4-week periods. Then, another group of 44 overweight or obese participants were included to consume either a normal-protein (0.8g protein/kg of body mass per day) or a higher-protein (1.5g protein/kg of body mass per day) weight loss diet for 16 weeks. A diet was designed to meet each participant’s daily energy need of 750 calories in fats and carbohydrates per day while maintaining the protein amount based on whether they were in the higher- or normal-protein group. At the end of each period, the participants completed a survey to rate the quality of their sleep and a special index of sleep quality, the global sleep score, was assessed. Those who consumed more protein while losing weight reported an improvement in sleep quality after three and four months of dietary intervention.
The research team came to the following conclusion: the consumption of a greater proportion of energy from protein while dieting may improve sleep in overweight and obese adults.
There are many simple solutions to address poor sleep, and the high-protein weight loss diet rich in melatonin, magnesium, potassium and vitamin D is one of them.
Bottom line, a high-protein diet, of which pulses are a great source, could help overweight and obese adults sleep better.