Importanta somnului cand esti la dieta

Importanta somnului cand esti la dieta
Importanta somnului cand esti la dieta, cand vrei sa slabesti/arzi grasimi .. si nu numai 
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@jorntrommelen Nutrition Tactics
😴 How important is sleep for your body composition?
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🛏 Among other things, a lack of sleep may impact: – immune function (1)
– cognitive performance (2)
– hunger (3)
– endocrine function (4)
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💪Too little sleep not only decreases fat loss during a diet, but also increases muscle loss (lean body mass). For example, this study observed 55% less fat loss and 60% more lean body mass loss in dieting subjects that had a 5.5 h time in bed compared to 8.5 h time in bed (TIB).
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 One of the possible mechanisms is that the 5.5 TIB group had higher concentrations of acylated (activated) ghrelin, which is known as the ‘hunger hormone’. However, acylated ghrelin has also been shown to increase lipid accumulation in cell and animal studies (5). In addition, acylated ghrelin has been shown to increase glucose production in the liver (6). This suggests that instead of burning fat as fuel, muscle tissue was broken down to produce glucose which was burned instead of fat. This was supported by the respiratory quotient.
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🥒The subjects were kept on the university for 14 days, and all their food was provided. This is important, as a lack of sleep can increase hunger and would therefore likely result in different eating patterns between the groups.
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 Also, note that time in bed is not the same as sleep. The actual amount of sleep will of course be lower than the time spent in bed.
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How much do you sleep?
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📝 Study:
https://www.ncbi.nlm.nih.gov/pubmed/20921542
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📝 Other references:
1) https://www.ncbi.nlm.nih.gov/pubmed/8238617
2) https://www.ncbi.nlm.nih.gov/pubmed/12603781
3) https://www.ncbi.nlm.nih.gov/pubmed/24965304
4) https://www.ncbi.nlm.nih.gov/pubmed/10543671
5) https://www.ncbi.nlm.nih.gov/pubmed/11057670
6) https://www.ncbi.nlm.nih.gov/pubmed/18433874