Loading... Please wait...


Sleep, Nutrition and Weight Loss by Chef Charles Knight

Posted by


Let’s take a look at sleep and how it influences your health. There’s nutrition and then there's sleep (or lack thereof):

  1. You feel hunger. As a result…
  2. You eat more food, and…
  3. You make poorer food choices.

Studies shows that people who are sleep deprived report feeling hungrier. Missing out on sleep interferes with the normal rhythms of your hunger hormones.

When you get less than 7 hours of sleep (even in the short term), certain chemicals in your body decreases, which is why you are most likely to be hungrier after a restless night.

Unfortunately, when you’re sleep deprived, the American Journal of Clinical Nutrition found that missing a few hours of sleep in just one night can cause people to eat an average of 559 more calories the next day.

In the end, if you miss a few hours of sleep every night in the course of the week, you could see the number on the scale increase by about one or two pounds.

Sometimes it’s hard to say no to sweets, and staying up until 3am to meet a deadline the perceived energy from eating sweets makes it nearly impossible to resist.

As documented by the International Journal of Obesity; the lack of sleep increases your desire to eat ultra-processed, calorie-dense treats like potato chips, cakes, and cookies.

In a recent study, a group of people were allowed to sleep a full 8 to 9 hours, while another night they were made to stay up late getting only 4 to 5 hours of sleep. Being deprived of just one night’s sleep caused their brain’s reward center to go wild over images of high-fat, refined, carbohydrate-heavy processed foods. Even stale donuts looked extra good after a night deprived of sleep.

In the end, we all know that skipping a great night’s sleep takes a toll on dietary habits, but there’s more to it. Lack of sleep affects your stress levels. When you’re stressed your sleep can suffer. Lack of sleep also impacts your memory, judgement, and mood, adding to your level of stress.

When you’re sleep deprived you’re less active and your physical exercise may suffer as well, or non-existent.

A study published in Obesity showed that people who logged 4 hours of sleep for 5 consecutive nights began to show a 3% decrease in REE (Resting Energy Expenditure) or about 42 calories per day. If your body is trying to conserve energy you are most likely to forgo your exercise routine. So your daily workouts suffer and the normal amount of calories burned, are not.

People who are tired are 2 to 3 times more likely to skip their planned workout. So get a great night’s sleep, get moving, get healthy, and lose weight.

Checkout the Benefits of Grounding and Sleep


View Comments

Homemade Healthy Stocks

By Chef Charles KnightI encourage those who are just beginning to cook or are aspiring to be a great home cook to begin the learning process with stocks, sauces, and then, soups and stews. It will not only give you a firm foundation in the basic techniques of food preparation and the chemistry of it [...]

Read More »

Take a Deep Breath by Chef Charles Knight

Breathing is the single most important function we perform everyday… Breathing clean pure air improves our brain function, concentration, learning abilities (especially in children), our sleep, and it can reduce allergy flare-ups. In fact, breathing clean pure air is essential to your respiratory system and heart health.In 1998, my mother suffered a heart attack and had [...]

Read More »

Asthma on the Rise

Asthma on the Rise by Chef Charles KnightIn a recent USA Today article by Anita Manning in a new government report… The number of people who suffer from asthma has risen rapidly since 1982, especially among women and minorities.      The increase may be due to many influences, such as indoor air pollution and secondhand smoke, says David Manino [...]

Read More »

How important is the Air We Breathe?

How important is The Air We Breathe?According to the World Health Organization indoor air pollution results in 3.5 million premature deaths annually.Every day we take 17,000 breaths. So you have to ask yourself “How safe is out indoor air?”The Environmental Protection Agency EPA says “Of all the environmental problems indoor air pollution is one of the greatest threats [...]

Read More »

Waterless Cooking - The Vapor Seal Method Pros and Cons

Waterlessless cooking is a unique method of food preparation and it is a much healthier way to cook. Keep in mind that Waterless Cookware works on the principle of air displacement so you need to nearly fill the pan with vegetables when cooking the waterless way.To preserve the minerals and vitamins located in and just beneath the skin of [...]

Read More »

My Favorite NJ Tomato recipe with all the accoutrements.

Right off the vine, cube two NJ beefsteak tomatoes and place in chilled stainless steel mixing bowl. Drizzle with a good quality balsamic vinegar (labeled as Aceto Balsamico Tradizionale, no others will do) and pure golden olive oil, both from NJ’s own Patricia & Paul Artisans of Fine Oils and Balsamics. Add 2 or 3 [...]

Read More »

M. H. Graham Company

The M. H. Graham CompanyIn the 1930’s Maurice H. Graham’s innovations and aspirations allowed him to start his own business bearing his name: The M. H. Graham Company. The [...]

Read More »

Induction Cooking Eggs, Omelets, and Crepes

Eggs are pure protein. Having no natural oils, a small amount of lubricant like unsalted butter or oil is required to prevent eggs and egg based recipes from sticking to the pan. Secondly, the pan must be clean and the heat must be adjusted to medium heat for eggs (Induction 240°F/116°C to 270°F/132°C) or medium to medium-high heat to [...]

Read More »

French Fries the Jersey Shore Connection

There’s a bunch of Jersey people saying right now “Fugetaboutit! I told you French Fries originated Down the Shore.” Not so fast, there’s still a longstanding highly contentious dispute between the French and Belgians about the "French” in fries. Belgian journalist Jo Gérard claimed that a 1781 family manuscript recounts that potatoes were deep-fried prior to 1680 in the [...]

Read More »

chat iconOur newsletter

Recent Updates