Hogenkamp et al. (PMC/NIH): ad libitum buffet design measuring the real impact of sleep restriction on caloric intake.
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Sleep restriction was associated with +328 ± 140 Kcal in snack calories (p=0.03), mainly carbohydrates (p=0.02).
The ad libitum buffet: measuring real behaviour
Body composition shown as a clean chart on a tablet beside a smart scale; neutral premium background; no faces.
Instead of self-reporting (subject to bias), participants are offered a food selection and consumption is measured objectively. It is real eating behaviour, not declared.
Results: +328 Kcal from snacks, mainly carbohydrates
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Not larger meals — impulsive snacks, high energy density and low satiety. The signature of comfort eating, not physiological hunger.
The mechanism: ghrelin, endocannabinoids and the reward system
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Sleep deprivation increases endocannabinoid levels (2-AG) — molecules amplifying desire for high-calorie food. The sleepy brain seeks dopamine from fast carbohydrates.
The biological mathematics of sleep and weight
Bright kitchen of an Alpine chalet: a smart bioimpedance scale on a wooden floor, natural morning light; no faces.
328 extra Kcal/day × 5 days/week × 50 weeks/year = over 82,000 Kcal/year. At 7,700 Kcal/kg of fat, that is \~10 kg of extra fat per year — not from lack of discipline, but from lack of sleep.
Body composition shown as a clean chart on a tablet beside a smart scale; neutral premium background; no faces.
Hogenkamp et al. — PMC / NIH — https://pmc.ncbi.nlm.nih.gov/articles/PMC4688118/ · pmc.ncbi.nlm.nih.gov
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