# Sonno e perdita di grasso

Stessa dieta, 5,5 h contro 8,5 h di sonno: 55 % di grasso perso in meno. Il sonno è uno strumento per perdere grasso.



## Da ricordare

- Dormi ≥ 7 h in dieta, altrimenti perdi muscolo e non grasso.

- Poco sonno = più fame, meno sensibilità insulinica.

- Pesati ogni giorno o ogni settimana e confrontalo con il sonno.



## Fonti

- Insufficient sleep undermines dietary efforts to reduce adiposity (Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD, 2010)

- Effect of sleep extension on objectively assessed energy intake among adults with overweight in real-life settings: a randomized clinical trial (Tasali E, Wroblewski K, Kahn E, Kilkus J, Schoeller DA, 2022)

- Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite (Spiegel K, Tasali E, Penev P, Van Cauter E, 2004)

- Impaired insulin signaling in human adipocytes after experimental sleep restriction (Broussard JL, Ehrmann DA, Van Cauter E, Tasali E, Brady MJ, 2012)

- The effect of sleep restriction, with or without high-intensity interval exercise, on myofibrillar protein synthesis in healthy young men (Saner NJ, Lee MJ, Pitchford NW, et al., 2020)

- Effects of experimental sleep restriction on weight gain, caloric intake, and meal timing in healthy adults (Spaeth AM, Dinges DF, Goel N, 2013)

- Meta-analysis of short sleep duration and obesity in children and adults (Cappuccio FP, Taggart FM, Kandala NB, et al., 2008)

- Social jetlag and obesity (Roenneberg T, Allebrandt KV, Merrow M, Vetter C, 2012)

- Influence of sleep restriction on weight loss outcomes associated with caloric restriction (Wang X, Sparks JR, Bowyer KP, Youngstedt SD, 2018)

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Sintesi divulgativa di ricerca pubblicata, non un consiglio medico. I punteggi di screening non sono diagnosi. Se un punteggio è elevato o non ti senti bene, parlane con un medico.

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