Let’s agree—menopause is no joke. After decades of dealing with a regular period and the cramps, mood swings, and pain that come with it, people with uteruses also have to endure the hot flashes, irritability, lack of sleep, and even the potential depression that comes with menopause.

This event, which marks your body’s final menstrual period and usually occurs between the ages of 45 and 55, causes a significant change in people’s hormones. Because of this, it can easily lead to weight gain and/or a more difficult time losing weight. Not only that but the time before menopause, known as perimenopause, is also known to contribute to unwanted weight gain as well.

To help with this experience, Mary Claire Haver, MD created the Galveston Diet for those who want to stop weight gain before menopause. This diet is a way of eating that includes plenty of whole foods and is focused on reducing inflammation.

Read on to learn more about how this eating pattern may help prevent weight gain before menopause, and for more healthy eating tips check out The #1 Best Supplement for Women Over 50.

What is the Galveston Diet?

The main purpose of the Galveston Diet is to help people in perimenopause manage their weight and avoid the common occurrence of weight gain associated with this stage. But more than just focusing on weight management, the Galveston Diet is also intended to help regulate hormones and improve symptoms associated with menopause.

The diet is structured around three pillars: anti-inflammatory foods, intermittent fasting, and what is known as a “fuel refocus,” which means limiting your consumption of refined carbs and focusing more on nutrient-dense carbohydrates.

“This diet encourages eating foods low in carbohydrates, lean protein, healthy fats, and a select group of low starch produce,” says Trista Best, MPH, RD, LD at Balance One Supplements, “as well as integrating three supplements: vitamin D, fiber, and omega-3 fatty acids.”

Aside from the element of intermittent fasting, this eating pattern most closely resembles the popular Mediterranean Diet, which pulls inspiration from places like Italy, Greece, Spain, and France.

How the Galveston Diet may help you avoid weight gain.

This is a fairly new diet, so there isn’t much research to be found on it. To learn more about the possible benefits, we asked a few of our expert dietitians to weigh in.

Overall, dietitians agree that eating anti-inflammatory foods is a good step towards preventing weight gain before menopause.

“Data shows a link between chronic inflammation and weight gain, so eating anti-inflammatory foods is a great practice when trying to avoid weight gain, regardless of which stage of the life cycle you are in,” says Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility, and registered dietitian on our medical expert board.

The “fuel refocus” part of the diet—eating more whole foods and limiting your consumption of processed foods—can also help you manage your weight at this life stage.

“Limiting foods that are pro-inflammatory, which includes many ultra-processed foods, can help people manage their inflammation and potentially help them lose weight” says Manaker.

RELATED: 4 Best Eating Habits to Reduce Inflammation and Slow Aging

The intermittent fasting pillar of the diet may not be for you.

While eating anti-inflammatory foods and limiting your consumption of pro-inflammatory foods is helpful to most, some dietitians warn that intermittent fasting isn’t for everyone.6254a4d1642c605c54bf1cab17d50f1e

“To be honest, there is nothing magical about intermittent fasting that will promote health and weight loss in this population so I’d skip that part,” says Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim and member of our medical expert advisory board. “Limiting late-night eating is a great idea, but limiting your eating window can possibly set you up for a cycle of restriction and then overeating.”

Should you try the Galveston Diet?

Most information you can find about the diet is from books and online subscription resources. For specific information about the diet, you can purchase Dr. Haver’s book, The Galveston Diet: The Doctor-Developed, Patient-Proven Plan to Burn Fat and Tame Your Hormonal Symptoms.

For more structured guidance, you can access the official Galveston Diet program online, which is offered in three levels: signature ($59), Gold ($99), and Platinum ($229), each with varying degrees of information provided.

While there is some research that supports the Galveston Diet’s method of preventing weight gain before menopause, because the diet is relatively new there is currently no concrete evidence besides customer testimonials to verify its success. Our dietitians are supportive of two of the three pillars—eating anti-inflammatory foods and the “fuel refocus”—but do not recommend intermittent fasting.

If you want to learn more, talk with your doctor or dietitian about how something like the Galveston Diet may affect you and your health goals.

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Protein shakes and bodybuilders often go hand in hand, so many people may think that protein shakes are associated with bulking up and “getting those gains.”

This may also lead people to wonder, “Do protein shakes make you fat?”

Truth be told: You can overdo it on any type of food.

If you eat more than what your body needs, you are likely to gain weight. But, no, protein shakes as part of a healthy, balanced diet will not make you fat on their own.

In fact, boosting your protein intake can be a handy way to help control your weight and reach your goals, including increasing lean muscle mass.

Here are some tips on how to use protein shakes to help you reach your goals in a way that’s convenient, and often delicious.

Why Protein Shakes May Make You Gain Weight

Are you drinking protein shakes often and starting to see your weight creep upward?

As with most foods, “it’s certainly possible to go overboard,” says Melissa Morris, Ed.D., a nutrition professor at the University of Tampa. “When that happens, you may see some weight gain as a result.”

If that’s your goal, great.

But if you don’t want to gain weight, there are two major things to keep in mind: what’s in your shake, and how many calories you’re consuming overall.

1. There’s too much extra stuff in your shake

Is your protein shake full of added sugar? While some added sugar in a protein shake can be useful for restoring glycogen stores after a workout, too much of it can be a problem, especially if you’re not using it post-workout.

Also, are you adding other ingredients to your shake?

If you use high-calorie foods, like nut butters, dried fruit, and avocado, you might be consuming more calories than you realize.

(These can be great ingredients to add to a shake — just be aware of how much you’re adding!)

2. It’s a part of an unbalanced diet

Instead of asking if your protein shake is making you gain weight, you should be asking if your overall diet is making you gain weight.

You could drink the healthiest, cleanest shake on the planet, but if it’s a part of an overly-caloric diet, you’ll likely still gain weight.

But if you drink a protein shake as a part of a balanced diet, then you’ll be better equipped to stay on track with reaching your target weight.

If You Don’t Work Out, Do You Need a Protein Shake?

Although protein can help your muscles recover after a workout, protein shakes are not just for those who exercise regularly, says Morris.

Protein is a macronutrient, which means your body needs it to function.

So yes, you need protein regardless of your activity level.

That doesn’t necessarily mean you need a protein shake, though. There are plenty of other protein sources, from poultry and seafood to tofu and buckwheat.

But even with ubiquitous protein options, it’s not always easy to meet your daily quota through meals and snacks alone.

That’s where a protein shake comes in handy, suggests Morris, because it’s a convenient way to supplement the protein you’re getting through whole foods.

You can quickly whip up a shake (you don’t even need a blender!) and take it on the go, making it super accessible for even the busiest people.

By choosing a balanced, sugar-free protein powder, you’ll get nutritious ingredients that will help fuel your body. Perfect in any situation.

How many calories should you get from protein?

Rather than trying to determine calories, it’s better to look at how many grams you should be consuming.

Adults need about 0.8 grams of protein per kilogram of body weight.

(To determine your weight in kilograms, divide your weight in pounds by 2.2.)

If you’re an avid exerciser, that number increases, peaking at 2 grams of protein per kilogram of body weight, according to the International Society of Sports Nutrition.

Is There Any Time You Shouldn’t Have a Protein Shake?

A protein shake at any point throughout the day is fine. Some people swear by a protein shake for an evening snack, while others love it as part of their breakfast.

So technically, the answer to this question is “no.”

That being said, it’s important to pay attention to how you feel after having a protein shake.

For example, some people don’t do well with protein right before working out (and it’s really not the best time for it, anyway).

Some people find that a protein shake first thing in the morning helps keep them satiated, while others might prefer to have one for a snack later in the day.

Do what feels right to you, and that’s your best bet.

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Science and research methods are ever-evolving, which means weight loss recommendations are constantly being revised. So what we may have thought was healthy decades ago (like making sure everything you’re eating is low-fat), has now been debunked as actually promoting weight gain. So if you think you’re eating healthy, yet gaining weight, it could be because what’s “healthy” to you is anything but.

To make sure you’re not falling victim to diet-derailing health myths or following antiquated advice, we’ve rounded up bogus “healthy” habits that won’t just stall your weight loss progress, but they may also cause you to gain a few pounds. See which wacky health tips have fooled you—and for more on healthy eating, don’t miss 15 Underrated Weight Loss Tips That Actually Work.

As evidence continues to stack up against sugar, consumers are looking for ways to have their cake and eat it too—literally. To meet the demand, food makers are churning out sugar-free packaged foods like puddings, cookies, and soda—but don’t get it twisted; these options aren’t going to help you trim down. In fact, they may have the opposite effect on your gut. Many artificial sweeteners cause insulin (our body’s primary fat-storage hormone) to be released in your gut because they’re sweet like sugar. Plus, when manufacturers take sugar out of products, they often add in bad-for-you fats like palm oil and cream to make up for the taste, They also use sugar alcohols, which can have a laxative effect if eaten in excess. The bottom line: If you’re craving something sweet, skip “sugar-free” options and eat what you’re really craving in moderation. (If you’re diabetic, consult with your doctor for healthy, safe ways to cut down on processed “sugar-free” foods in your diet.) For even more ways to dial back on the sweet stuff and clobber cravings, check out these 20 Tips For How to Cut Out Sugar From Medical Experts!

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It’s great that you’re so committed to your workout routine, but if you’re spending all your free time sprinting and lifting you’re not giving your body enough time to recover and rebuild, which can increase your risk of injury and actually hinder your progress, explains Jay Cardiello, a fitness and nutrition expert who has sculpted the bodies of some of the music scene’s biggest superstars, including 50 Cent and J.Lo. To ensure you’re giving your body the downtime it needs to lean out, Cardiello suggests taking one or two days off per week.

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Whether it’s a long run, a killer barre sesh, or a hot yoga workout, it’s a mistake to feel like it isn’t complete without a trip to the beverage bar. “If you’re in the habit of ‘refueling’ with a protein shake or smoothie after every single workout, you may want to reconsider,” says registered dietitian Kayleen St. John, MS, RD, an adjunct professor of Nutrition in Food Studies at New York University. “For most workouts longer than one hour in length, eating a protein-rich meal afterward is completely sufficient. Consuming a protein shake in between is likely unnecessary and instead just increases caloric consumption.” (See: 7 Ways Smoothies Will Make You Gain Weight.) If you don’t plan on having a meal in addition to your post-workout smoothie, then by all means, drink the smoothie. In fact, make it one of these 22 Best Protein Shake Recipes for Weight Loss.

If you regularly skimp on calories on days you have plans to grab drinks or a special dinner after work, you could be doing more harm than good. The reason: It’s hard to maintain good eating habits and portion control when you’re starved. To avoid overeating, snack on a cup of baby carrots or an ounce of almonds before you leave to meet your friends. If you’re drinking alcohol, limit yourself to two drinks at most to save on calories and keep from getting inebriated and losing your self-control.

With more us relying on snacks rather than full-on meals to fuel our day, it seems everyone is on the hunt for the next nibble that can keep them trim. Unfortunately, marketers are on to us. And they’re slapping misleading health-centric phrases like “whole wheat,” “gluten-free,” and “low-fat” on foods that are full of as much (and many times, much more) sugary treats like ice cream and cookies. So if seemingly healthy snacks like flavored yogurt, whole-grain cereal, pretzels, and dried fruit are part of your snacking repertoire, you might be working against your workout goals.

You know that eating trans fats can increase your risk of heart disease, weight gain, and stroke, so you’re smart to stay away. But not all fats need to make your “do not eat” list. In fact, consuming healthy fats such as olive and coconut oil can actually help you slim down and stay healthy. “Fats not only help us absorb many of the vitamins from our diets, but they also help keep us fuller longer, which can aid weight loss efforts,” explains registered dietitian nutritionist Lori Zanini, RD, CDE. Not to mention, reduced-fat products tend to replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Simply put, they can make you gain weight. So stick to full-fat processed food (if you’re going to eat it at all) and work a few full-fat fresh products into your diet, too. Registered dietitian Lauren Slayton, MS, RD incorporates things like olive oil, avocado, fish, butter, ghee, and coconut oil into her daily diets. To find out what other foods are worth eating regularly, check out these 40 Foods Nutrition Experts Told Us You Should Be Eating Every Day.

Getting in a workout first thing in the morning is a great way to boost energy and get your day started on a healthier note. The problem? If you set your alarm for 5 a.m. but didn’t get to bed until after midnight, you could be missing out on crucial sleep. Dieters who sleep five hours or less put on 2½ times more belly fat, according to research from Wake Forest. If you want to hit the gym before dawn, make sure you are going to bed at a reasonable hour to get the recommended six to eight hours her night.

Unfortunately, it is possible to have too much of a good thing. While skimping on sleep is associated with weight gain, researchers at Wake Forest found that those who sleep more than eight hours a night packed on more belly fat, the dangerous kind that’s associated with heart disease, diabetes, and stroke. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control. And burn calories overnight with these 30 things to do 30 minutes before bed to lose weight.

According to a survey from the Calorie Control Council, 17 percent of Americans skip meals to lose weight. If that sounds like a strategy you live by, it might very well be responsible for your expanding waistline. That’s because skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal. To keep your metabolism revving throughout the day, focus on small, protein- and fiber-packed snacks or small meals every three to four hours. You will not only burn more calories eating a series of smaller meals but also avoid the afternoon crash and end of the workday slump.

Egg white omelets might be your brunch and breakfast go-to, but it’s time you give those silky, golden yolks some love. They’re a great source of fat-incinerating choline and vitamin D, a vitamin most Americans don’t eat enough of. Why’s that matter? Low levels of vitamin D have been linked to abdominal obesity. Also, the yolks contain healthy fats that boost satiety, making it less likely you’ll overeat later in the day, explains St. John.

Just because your meal is healthy doesn’t mean you don’t have to practice portion control. Remember, even virtuous foods have calories so if you overeat things like avocado, oatmeal, and chicken you can pack on the pounds. Half of your plate should be filled with veggies, and the remaining half should hold a cell phone-sized serving of lean protein, a fist-sized serving of grains, and a bit of fat no larger than the size of your pointer finger.

While working out is critical for maintaining your metabolism if you haven’t switched up your workout routine recently, your six-pack might melt into a barely-there two-pack, says Dr. Sean M. Wells, personal trainer and author of Double-Crossed: A Review of the Most Extreme Exercise Program. “If you’ve been doing the same workout for the past few months, your body isn’t being challenged anymore, meaning it’s not burning as many calories as it otherwise could,” he explains. So if you typically stick to spin classes, consider checking out a boot camp or Zumba class to give your metabolism a kick. Can’t bear to leave your Schwinn? Look for a more intense class or challenge yourself by turning up the resistance (yes, even when the instructor doesn’t tell you to).

For some people, eating gluten-free is a necessity. But for those who think “gluten-free” means weight loss-friendly, beware the health halo. Most gluten-free breads are made from refined grains, with white rice flour being the most popular. These breads have double the carbs of whole-wheat breads. Plus, studies show that people who eat whole grains have less belly fat than those who eat refined grains. If you must go gluten-free, due to celiac disease or a similar diagnosis, look for gluten-free breads made with a mixture of seeds and naturally gluten-free whole grains, such as millet and amaranth. Otherwise, keep bread in your diet, as it’s a great source of whole grains and fiber, just make sure it’s one of the Best Store-Bought Breads For Every Health Goal.

“Trainers have ingrained into our brains that we must eat something before and after a workout,” says registered dietitian Lisa Hayim, MS, RD and founder of The Well Necessities. “So much so, that we neglect our actual feelings of hunger and satiety, and thoughtlessly stuff something into our mouths. Although pre- and post-workout eating is essential for athletic recovery, many people have enough fuel from a recent meal they consumed and do not need those extra calories. A good rule of thumb is if your last meal was three or more hours before your workout, grab a carbohydrate-rich snack (30 grams of carbohydrates or less),” she explains.

Unless you’re lactose intolerant, steering clear of milk, Greek yogurt, and other popular dairy-based breakfast foods to save calories may be doing you more harm than good. The primary reason: Calcium plays a key role in regulating the way the body metabolizes food. Specifically, it determines whether we burn calories or tack them on as excess fat. On the flip side, a calcium-rich diet can help you burn more flab, according to a University of Tennessee at Knoxville report, which is exactly what you want if weight loss is your goal. If you have to go dairy-free, that’s not a problem. Just make sure to add these The 20 Best Calcium-Rich Foods That Aren’t Dairy to your diet.

While protein may be among the most talked-about nutrients among dieters, eating too much of the stuff can cause weight gain. When you take in more protein than your body needs (which is about 0.45 grams per pound for men and 0.35 grams per pound for women) the extra protein will likely be stored as fat, while the excess amino acids will be excreted. Not convinced? Consider this: In one recent study of more than 7,000 study participants, researchers found that those who ate high-protein diets had a 90 percent greater risk of gaining more than 10 percent of their body weight during the course of the study than those who ate less of the stuff. Yikes!

In a recent study, people estimated snacks labeled “organic” to be lower in calories, more nutritious and even tastier than when reviewing the same snacks without the “organic” label. The only problem? That’s hardly the case. Plus, all-natural isn’t a regulated term, so marketers can slap this on products that are still highly processed, caloric, and loaded with sugar. If you down these groceries without looking at the label, you may ingest more calories than you realize, which can derail your rapid weight loss efforts.

Sure, skipping dessert saves you on calories and sugar. But constantly depriving yourself could lead to an out-of-control binge later on. And if you forgo your favorite sweet treat for a “healthier” version, you may feel less satisfied and reaching for something else to curb that sweet tooth. You’re better off opting for a few bites of your favorite dessert than depriving yourself altogether.

Strange but true: When you think of your meal as a light choice, it can cause your brain to pump out more ghrelin (the hormone that boosts appetite and slows metabolism), according to a Yale University study. To keep your ghrelin levels balanced, stick with restaurant foods that only sound indulgent. For example, if you’re at Chick-fil-A, go for the breaded and fried Chicken Sandwich over the Cobb Salad. The sandwich sounds like the more indulgent alternative, but in reality, eating it over the greens keeps 300 calories and 36 grams of fat off your plate.

If you do a lot of exercises or workouts that require you to sit and lay down, you have to know that you’re not burning a lot of calories, right? So if you refuel afterward like you just went on a long run or hit the weight room, you’re apt to pile on the pounds. “When you’re sitting or lying down, it’s near impossible to get your heart rate up enough to make any significant change to body composition,” explains personal trainer and People magazine’s Sexiest Trainer Alive, Angelo Grinceri. Although yoga and pilates can help you tone up and burn calories, it’s better to mix up your workouts with other heart-pumping activities such as running, swimming, or a HIIT-style circuit.

There’s no denying that the syrupy, sugar-laden blended beverages at the coffee shop are calorie bombs. But sticking to a cup of black coffee each morning could actually rev your metabolism; the average metabolic rate of people who drank caffeinated coffee was 16 percent higher than those who drank decaf, according to a study in the Journal of Basic and Clinical Physiology and Pharmacology. Coffee is also an excellent pre-workout beverage too, getting you pumped for your sweat sesh without all the added fillers and artificial sweeteners as the tubs sold at your local supplement store. In fact, a study in Medicine and Science in Sports and Exercise found that cyclists who took a caffeine supplement experienced up to 3.1 percent more power than those who took a placebo. If you always get your cup of joe at Starbucks, make sure your caffeine is doing your body a favor by ordering one of these 13 Best Low-Calorie Starbucks Drinks.

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With temperatures rapidly getting cooler, it’s natural to lament the shorter days, the need to bundle up, and the sudden dearth of opportunities for outdoor recreation. However, that’s not the only thing you might be worried about as winter creeps closer: for many people, colder weather and less time spent outside make weight gain feel practically inevitable.

It’s not just a lack of outdoor exercise that could be causing the numbers on the scale to move in the wrong direction, though. Read on to discover which winter foods could be causing you to pack on the pounds, according to dietitians. And if you’re ready to shed a few pounds, check out these 15 Underrated Weight Loss Tips That Actually Work.

From the treats being passed around your office to the homemade snacks your family sends you during the holiday season, cookies are a major source of weight gain in the winter months.

“Most cookies are made with refined flour and sugar, both of which result in an increase in blood sugar. This subsequently causes an increase in insulin which is a fat-storing hormone,” explains Elise Harlow, MS, RD, owner of The Flourished Table.

RELATED: 25 Food Myths Preventing You From Losing Weight

There’s nothing like enjoying a warm bowl of soup on a cold day—but if those soups are cream-based, it may not be long before you find yourself dealing with major weight gain.

“Soups are a great winter food and usually an amazing way to sneak in extra veggies into your diet. However, they can quickly become detrimental to your waistline if you keep choosing the ones made with heavy cream,” cautions Paula Doebrich, MPH, RDN, owner of Happea Nutrition. “Try to opt for lighter, vegetable-based soups to avoid unwanted weight gain,” Doebrich recommends.

RELATED: The #1 Best Soup for a Flat Belly, Says Dietitian

While latkes may be a staple at your Hanukkah celebration, these deep-fried potato pancakes are a major contributor to winter weight gain if you end up eating them throughout the month.

“Try to reduce the intake of those foods and opt for healthy choices like baked potatoes instead,” says Doebrich.

RELATED: 26 Surprising Reasons Why You’re Gaining Weight, According to Experts

Whether you prefer pumpkin, apple, or pecan, pie is a high-calorie food that’s typically low in fiber or protein that might otherwise keep you full—meaning you might find yourself going back for seconds or even thirds.

“While one slice here and there is unlikely causing you to gain weight, having too much of these sweet treats will show over time,” says Doebrich. If you do opt to indulge, “Try to choose pies with minimal added sugar,” Doebrich recommends.

From baked mac and cheese to green beans with fried onions on top, holiday casseroles are typically loaded with calories and fat, making it easy to gain weight if these are on your holiday menu.

“In general, as we approach the colder months, people tend to crave more comforting foods such as mac and cheese and cheesy casseroles,” says Doebrich. “Combined with reduced physical activity during the winter months, it is not surprising that a few pounds are expected to be gained.”

If you want to shed some of those extra pounds, check out The Verdict on the Best Weight Loss Foods to Eat Every Day, and for the latest healthy eating news delivered to your inbox, sign up for our newsletter!

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If you’re one of the 40% of people who’ve been substituting sweeteners for sugar—specifically, drinking diet soda instead of regular—new brain science reveals this could be producing the exact opposite effect from what you want. A riveting recent study has identified a link between diet soda and calorie intake… and the scientific explanation is likely to make you think.

Keep reading to learn about this study that focused on diet soda and weight gain, recently published in the journal of Nutrition, Obesity, and Exercise. (Sometimes it helps to remember you don’t have to sacrifice wholesome, healthy foods in the quest to get trimmer—check out the 45+ Best Cozy Casserole Recipes for Weight Loss.)

Led by a group of researchers studying neuroscience, obesity, and medicine at the University of Southern California, this study engaged 74 healthy participants between the ages of 18 and 35 years old. Participants’ body mass index (BMI) was used to determine whether they were of normal weight, overweight, or obese.

The researchers report their objective was to “examine neural reactivity to different types of high-calorie food cues (i.e., sweet and savory), metabolic responses, and eating behavior” after some of the participants consumed sucralose (an artificial sweetener), while others consumed a sugary drink and another group drank only water.

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Between March 2020 and March 2021, the participants reported three times for the research team to collect their data. The participants underwent magnetic resonance imaging (MRI) of the brain and had their blood taken at baseline after a 12-hour fast, as well as 10, 35, and 120 minutes after they received one of three beverages: A drink containing sugar (approximately six tablespoons diluted in 10 ounces of water that provided 300 calories), artificial sweetener (of an amount whose sweetness was equal to the sugar, also dropped into 10 ounces of water), or plain water.

Then, the researcher report they measured participants’ levels of glucose, insulin, ghrelin (known as the hormone that stimulates hunger), and leptin (a hormone that regulates food intake and energy expenditure).

At that point, the researchers presented the participants with a buffet meal that they were invited to enjoy freely.

RELATED: Everyday Habits That Cause Obesity, Says Science

Perhaps unsurprisingly, sugar drinks were associated with greater production of glucose (blood sugar), insulin, and hormone levels that indicated a more satiated appetite.

Interestingly, the results show that calorie consumption increased significantly among female participants, and those who were obese, when they’d been part of the diet drink-consuming group.

RELATED: The Final Verdict on Adding Lemon Juice to Your Coffee for Weight Loss, Says Dietitian

The researchers state that females had “greater caloric intake after the sucralose vs sucrose condition”—meaning overall, the women who drank artificial sweetener ate more than those who’d consumed the sugary drink.

Some observers are concluding that may indicate artificial sweeteners stimulate the brain to crave more food than sugar drinks do. Indeed, this study’s findings could suggest that if diet soda is a regular player in your diet, it’s possible that’s leading you to consume more calories than you would if you stuck with water… and perhaps more calories than you believe you’re taking in.

But, one important note the researchers make is that “neither male participants nor female participants fully compensated for the sucrose drink condition caloric preload.” This statement makes an important point: It seems the group who drank the sugar beverages still consumed the greatest calories overall.

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Getting adequate sleep is one of the best things you can do for your mind and body. Not only can getting enough quality sleep each night help you stave off chronic diseases such as type 2 diabetes and cardiovascular disease, but it can also help those with depression manage their symptoms.

There’s also a relationship between sleep and overeating. Research indicates that insufficient sleep could lead to weight gain. To better explain the science behind this connection, we consulted Nicole Avena, Ph.D., and Nature Made Wellness Ambassador. She also provides four helpful tips on how you can get better sleep each night.

RELATED: 7 Diet Changes You Can Make Now to Sleep Better Tonight

What is the #1 reason someone may be gaining weight based on their sleep schedule?

“Gaining weight has been linked to lack of sleep, which is linked to a higher calorie intake,” says Avena. “Your internal clock is not aligned with your appetite and metabolism when food is consumed at odd hours.”

In addition, she adds that the duration in which you sleep can affect the production of two key, hunger-regulating hormones, ghrelin and leptin.

“Research has shown that sleep deprivation alters the production of leptin and ghrelin, [which] regulate appetite and hunger,” she says. “Sleep deprivation has also been linked to growth hormone deficiency and elevated levels of cortisol—both of these increases have been linked to obesity.”

Not to mention, those who get less sleep are less likely to exercise, Avena explains, which can also contribute to weight gain. Those who are routinely sleep-deprived are also more likely to choose foods that aren’t as healthy and high in calories when hunger strikes.

There are four ways you can improve your sleep and help you keep your weight in check.

“Having a lot of snacks before bed could reduce your progress of weight gain by adding on a lot of unnecessary calories,” says Avena.

Try and enjoy your last meal three hours before you intend on going to bed to allow enough time for proper digestion to occur and avoid bouts of insomnia.

“It’s important to stick to a regular schedule for going to bed and waking up,” she says. “This is because fluctuations in your schedule could lead to insulin sensitivity and metabolism changes.“

“Chronic stress could lead to poor sleep and weight gain, as your body is not functioning in the healthiest way,” says Avena. “Try finding ways to calm yourself down so your body is not inclined to stress eat or take part in unhealthy activities.”

Research has shown that regularly engaging in meditation practice may reduce your stress levels. One 2018 study showed that participating in just 13-minutes of meditation a day over the course of eight weeks improved participants’ mood and memory, enhanced attention, and decreased anxiety.

Avena says there are plenty of supplements, such as melatonin, that can help your body relax before your head hits the pillow.

“For example, Nature Made Sleep Longer combines melatonin with amino acids to help calm your mind for better sleep,” she says.

For more sleep tips, be sure to read The One Diet Change You’ll Make After Better Sleep, New Study Suggests. Then, don’t forget to sign up for our newsletter.

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As soon as October hits, our calendars become booked with holiday events, football games, and scary movie-watch parties for the rest of the fall season. And although this is a fun time of year, it can bring new opportunities for weight gain and veering away from our health goals.

Now, we’re not here to tell anyone they can’t enjoy their favorite Halloween candy. But if you’re someone who wants to have fun and maintain your weight goals, there are some simple tips you can follow, according to the experts.

Read on to learn the dietitian-recommended tips for avoiding the fall weight gain, and for more healthy eating tips, make sure to check out The 7 Healthiest Foods to Eat Right Now.

“The stressful start of a new school year, colder weather, comfort food, and food-central holidays like Halloween and Thanksgiving can be a recipe for your weight to creep up in the fall,” says Laura Burak, MS, RD, author of Slimdown with Smoothies, and founder of Laura Burak Nutrition, “which is why it’s important to get outside and move whenever you’re able.”

Balancing out your holiday treats with more walking or biking can be an easy way to avoid the dreaded fall weight gain.

“A healthy life is not about avoiding your favorite indulgences, but rather balancing them out in other consistent ways,” says Burak.

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The fall season can feel like one of the busiest times of the year, which means that prepping the right snacks becomes all the more important.

“Stock up on healthy snacks like nuts, seeds, fruits and veggies, hummus, or guac to keep in your house so you always have an alternative to the mini Snickers bar your son just offered you,” says Burak.

And if you’re on the go throughout the day, you can take your snacks with you!

“Packing snacks in a lunch box or keeping non-perishable snacks in your bag can help you make better choices when you’re busy,” says Amy Goodson, MS, RD, CSSD, LD author of The Sports Nutrition Playbook, “so try packing something easy like protein bars, beef jerky, or nuts.”

RELATED: 50 Healthy Snack Ideas to Keep You Slim

Another great way to avoid the extra pounds this season is by trying to cook at home more and order less take-out.

“The more you eat from home, the healthier you will naturally eat and therefore, the less chance you have of seasonal weight gain,” says Burak.

And if cooking is something you really enjoy, you can get into the festive fall spirit by trying new recipes or using seasonal produce.

“For the fall, focus on seasonal fruits and veggies like pumpkin, squash, and apples because you will naturally be taking in more vitamins, minerals, and antioxidants, as well as fewer added calories and less salt,” says Burak, “and you may even feel a sense of connection by eating with the season or eating something you prepared yourself.”

RELATED: 63 Fall Recipes For Weight Loss

It’s normal that as the fall season gets busier and the days start to feel shorter, you may be tempted to skip out on your workout routine.

“Naturally, people will enjoy more high-calorie foods during the fall and holiday season,” says Goodson, “so if you don’t keep up with exercising, it could lead to weight gain.”

Even if the type of workout you usually do needs to be adjusted to fit your busier schedule, it’s still important to get some type of movement every day.

The fall season brings holiday parties, Halloween candy, and tailgating drinks, but does this mean you have to miss out on all of these treats?

“You can still enjoy some fall goodies, but maybe not multiple times a day, seven days a week,” says Goodson, “so as you go into a week, look at what’s coming up, and pick and choose where you want to splurge.”

And if you’re heading to a fall festivity but decide you don’t feel like splurging that day, Goodson suggests coming prepared by “bringing a lower-calorie, nutrient-rich option to the party so you know there will be a better-for-you choice available!”

According to registered dietitian Kim Rose, RD with Lose It!, getting enough fiber is a crucial step in watching your weight this fall.

“Fiber helps you stay full for a longer period of time while simultaneously reducing your appetite,” says Rose, “so try incorporating high-fiber foods like fruits, vegetables, whole grains, and legumes into your daily diet.”

Rose also adds that if you need some high-fiber seasonal options for the fall, go for apples, pumpkin, spinach, or fresh cranberries.

RELATED: One Major Effect of Eating Fiber-Rich Foods, Says Expert

Registered dietitian Sarah Williams, MS, RD, owner and founder of Sweet Balance Nutrition, notes that fall can sometimes bring more time at home, with possibly more boredom or seasonal depression. For some, this can lead to emotional eating, which can in turn lead to weight gain.

“To prevent weight gain from emotional eating, it’s important to practice recognizing the difference between emotional hunger and physical hunger,” says Williams, “so before you eat, ask yourself ‘am I physically hungry or am I just bored?’ or ‘am I physically hungry or am I just sad?'”

Williams suggests that whenever you may be wanting to eat for emotional reasons, try finding another distraction like calling a friend, cleaning the kitchen, or going for a nice autumn walk!

Eating more vegetables is an important part of avoiding fall weight gain. According to Williams, veggies are great because they’re “low in calories and high in vitamins, minerals, and fiber, so you can eat a lot of them without going overboard on calories.”

Not only that, but she also points out that the fiber you get from vegetables can help you feel full for longer periods of time throughout the day.

“To incorporate more veggies into your fall routine, try making new and unique salads, eating veggies and dip for a snack, or enjoying roasted veggies as a side dish with your meals,” says Williams.

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It’s no secret that here at Eat This, Not That!, we spend a lot of time unmasking health imposters. And the truth is, the superpowers of kale, like the dangers of the Bermuda Triangle, have been highly exaggerated. Sure, it’s good for you, but the ranking of kale as our greatest green is just one of many word-of-mouth myths that drive our nutritional decision-making, often in the wrong direction. Much of what we believe about food is really just hearsay, a game of nutritional telephone handed down from science journals to newspapers to television to your aunt to your mom and then to you, with marketers in between.

Well, we went ahead and tracked down the truth. Learn how to separate fact from fiction and you might finally shed the habits that are silently sabotaging your weight loss efforts.

Here are 25 food myths that could be doing you more harm. And after you uncover these, check out the 15 Underrated Weight Loss Tips That Actually Work.

A 2014 study at William Paterson University ranked fruits and vegetables by their nutrient density, based on their levels of 17 different nutrients that have been linked to improved cardiovascular health. Not surprisingly, the top 16 were all leafy greens, which pack the most nutrition per calorie. (Coming in at #17 was red bell peppers.) But kale didn’t even make the top 10. In fact, simple spinach and even Romaine lettuce beat the alleged supergreen, as did parsley and chives. Even stuff you normally throw away—the greens atop beets—pack more nutrition.

Sugar is the master of disguise, according to research in Zero Sugar Diet. Maltodextrin, brown rice syrup, dextrose, sucrose—it’s got more alter egos than the Avengers. But it’s most well known costume is High Fructose Corn Syrup. Whether HFCS is worse than plain ol’ table sugar has long been a contentious issue. Here’s what you need to know: In a 2014 review of five studies comparing the effects of sugar and HFCS, there was no difference found in changes in blood glucose levels, lipid levels, or appetite between table sugar consumption and HFCS consumption. In other words, your body can’t tell one from the other—they’re both just sugar. HFCS’s real sin is that it’s super cheap, and as a result, it’s added to everything from cereal to ketchup to salad dressing. Is it a good idea to minimize the HFCS in your diet? Absolutely. It’s best to cut out all unnecessary sugars.

RELATED: 25 Popular Fruits—Ranked by Sugar Content 

Everyday table salt comes from a mine and contains roughly 2,300 milligrams of sodium per teaspoon. Sea salt comes from evaporated seawater, and it also contains roughly 2,300 milligrams of sodium. That makes them, well, roughly identical. Advocates point to the fact that sea salt also contains other compounds like magnesium and iron, but in truth, these minerals exist in trace amounts. To obtain a meaningful dose, you’d have to take in extremely high and potentially dangerous levels of sodium. What’s more, traditional table salt is regularly fortified with iodine, which plays an important role in regulating the hormones in your body. Sea salt, on the other hand, gives you virtually zero iodine. The bottom line is this: If switching from table salt to sea salt causes you to consume even one extra granule, then you’ve just completely snuffed out whatever elusive health boon you hope to receive. Plus you’ve wasted a few bucks.

RELATED: 25 Foods High in Sodium You Should Beware

Energy drinks like Red Bull, Monster, and Full Throttle attempt to boost your energy with a cache of B vitamins, herbal extracts, and amino acids. But what your body’s going to remember most (especially around your waistline) is the sugar in these concoctions; a 16-ounce can delivers as much as 280 calories of pure sugar, which is about 80 calories more than you’d find in a 16-ounce cup of Pepsi. What’s more, a University of Maryland study found energy drinks to be 11 percent more corrosive to your teeth than regular soda. So here’s the secret that energy drink companies don’t want you to know: The only proven, significant energy boost comes from caffeine. If you want an energy boost, save yourself the sugar spike and drink a cup of coffee. (A cup of black joe: 5 calories. Make this swap once a day and lose nearly 29 pounds this year!)

RELATED: 101 Unhealthiest Habits on the Planet

The obesity-research community is becoming increasingly aware that the artificial sweeteners used in diet soda lead to hard-to-control food urges later in the day. Try weaning yourself off by switching to carbonated water and flavoring with lemon, cucumber, and fresh herbs.

A study in the American Journal of Public Health found that more obese adults drink diet soda than healthy-weight adults and that, among the overweight and obese adults studied, those who drank diet soda ate more calories than those who consumed sweetened/regular soda. Researchers have also linked regular diet soda consumption with decreased response to artificial sweeteners and a decreased link between sweet tastes and energy value, meaning their bodies may grow to disassociate sweetness with satiety cues, making it easier to overeat and, therefore, gain weight.

Sure, some yogurts contain beneficial bacteria that can send reinforcements to your gut when you need them. Lactobacillus acidophilus is the bacteria you want to look for, with yogurts that say “live active cultures.” But most yogurts are so high in sugar that they do more to promote unhealthy gut bacteria than anything else. (Unhealthy bacteria feed on sugar in your belly the same way they do around your teeth.)

RELATED: The Best & Worst Yogurts on the Shelves—Ranked!

As it applies to food marketing, the term “low fat” is synonymous with “loaded with salt and cheap carbohydrates.” For instance, look at Smucker’s Reduced Fat Peanut Butter. To replace the fat it skimmed out, Smucker’s added a fast-digesting carbohydrate called maltodextrin. That’s not going to help you lose weight. A 2008 study in the New England Journal of Medicine found that over a 2-year span, people on low-carb diets lost 62 percent more body weight than those trying to cut fat. (Plus, the fat in peanut butter is heart-healthy monounsaturated fat—you’d be better off eating more of it, not less!)

The FDA’s guidelines allow companies to claim 0 grams of trans fat—even broadcast it on the front of their packages—as long as the food in question contains no more than 0.5 grams of trans fat per serving. But here’s the deal: Due to an inextricable link to heart disease, the World Health Organization advises people to keep trans fat intake as low as possible, maxing out at about 1 gram per 2,000 calories consumed. If your cupboard’s full of foods with almost half a gram per serving, you might be blowing past that number every single day. The American Journal of Health Promotion recently published an article urging the FDA to rethink its lax regulations, but until that happens, you should avoid all foods with “partially hydrogenated oil” (meaning, trans fats) on their ingredients statements. Trans fat is lurking in places you might not expect, too.

The FDA makes no serious effort to control the use of the word “natural” on nutrition labels. Case in point: 7UP boasts that it’s made with “100% Natural Flavors” when, in fact, the soda is sweetened with a decidedly un-natural dose of high fructose corn syrup. “Corn” is natural, but “high fructose corn syrup” is produced using a centrifuge and a series of chemical reactions. And the “natural advantage” Post Raisin Bran, which bathes its raisins in both sugar and corn syrup. The worst part is, you’re likely paying a premium price for common junk food.

RELATED: The easy guide to cutting back on sugar is finally here.

Egg yolks contain dietary cholesterol; this much is true. But research has proven that dietary cholesterol has almost nothing to do with serum cholesterol, the stuff in your blood. Wake Forest University researchers reviewed more than 30 egg studies and found no link between egg consumption and heart disease, and a study in Saint Louis found that eating eggs for breakfast could decrease your calorie intake for the remainder of the day.

RELATED: The Best & Worst Ways to Cook Eggs—Ranked!

Unfortunately, a half-hour trot on the treadmill isn’t going to help you lose weight if you reward yourself by downing a few slices of cake and an order of French fries. The bottom line: It’s near impossible to out-exercise a bad diet unless you plan to spend half your day in the gym. You must work out and eat smart to see results.

Without the proper fuel, you won’t be able to work out for as long or hard as you need to if you want to see a difference in your body. What’s worse, fasted workouts can cause low blood sugar and lightheadedness, which can be dangerous when you’re breaking a sweat. Plus, when you’re running on fumes, you’re going to be ravenous after your workout. That means you’ll be more apt to make poor diet decisions—like downing an entire pizza—after you get home.

It’s no shocker that Paleo is one of the most-Googled diets in recent years. Bacon and steak for weight loss? Yes, please! But the Paleo diet is indeed too good to be true. Although protein-rich diets help pounds fly off initially, eating a low-carb, high-protein diet can actually cause weight gain in the long-term, say Spanish researchers. In fact, their study findings revealed that those who follow high-protein diets have a 90 percent greater risk of gaining more than 10 percent of their body weight over time than those who don’t go heavy on the meat. To reap the weight-loss benefits of the Paleo diet—without paying for it later—nix the processed junk and oils as the diet suggests, but keep the protein in check. Take in more than the recommended amount and the excess will likely be stored as health-harming fat.

RELATED: The Difference Between Paleo and Keto

Eating 300 calories of chicken is not the same as eating 300 calories of cake. The body uses and stores calories differently depending on the nutrients each food is comprised of. Corn and beans, for example, contain something called resistant starch, a type of carb that is really hard to digest. In turn, the body isn’t able to absorb as many of the calories or as much of the glucose—a nutrient that’s stored as fat if it’s not burned off. It’s a similar story with lean-protein sources like turkey, chicken, and fish. In addition to boosting satiety, protein also has a high thermogenic effect compared to fats and carbs. In turn, your body burns off a fair percentage of the meat’s calories during the digesting process, and post-meal calorie burn spikes by as much as 35 percent! Your favorite cookies can’t make that same claim. In fact, since the majority of sweet treats’ calories come from sugar, getting too many of your calories from desserts can leave you hungry, fat, and–you guessed it–frustrated.

Eating too many calories throughout the day, not nighttime munching, causes weight gain. In fact, “eating the right type of bedtime snack actually boosts metabolism and aids weight loss—not the opposite!” explains Cassie Bjork, RD, LD of Healthy Simple Life. “When you don’t eat before bed, blood sugar levels dip so you don’t sleep as well. In turn, you crave more sugar- and carb-laden food the next day. If this happens often enough, it can cause weight gain. On the flip side, eating the right snack can help keep blood sugars stable so the fat-burning hormone glucagon can do its job.” So what should you be eating? “I suggest pairing a natural carb with a healthy fat.” Apple slices and almond butter, berries with heavy cream, and carrots with guacamole all fit the bill.

Avocados, oatmeal, nuts, and their creamy, delicious butters are indeed healthy, but low in calories they are not. Sure, you’re better off eating 200 calories of oatmeal than 200 calories of sugar-spiked cookies made with the grain, but that doesn’t give you free rein to eat as much of the stuff as you want. The bottom line: Nutritious or not, portion size counts with every food. If you find that you have trouble sticking to reasonable portion sizes for some of the more caloric healthy foods in your diet, look for portion-controlled packages. Buying mini sizes in lieu of bigger tubs of food helps keep calories in check and teaches you what a proper serving looks like.

Although packaged protein products can be a part of an all-around healthy diet, they aren’t any better than a sit-down meal comprised of similar nutrients. However, depending on which bars and shakes you pick up, you could actually be putting your health at risk. Many popular products are filled with bloat-causing additives like carrageenan and whey in addition to caramel coloring, which has been shown to cause cancer in humans. A number of the pumped-up foods also use artificial sweeteners in lieu of sugar, which can increase cravings for sweet treats and cause weight gain over time. Our advice: If you want to include bars and shakes in your diet, opt for one of our Best Nutrition Bars for Weight Loss and whip up your own protein shakes at home using fresh fruits, veggies, milk or water, and a low-sugar vegan protein powder. Also, be sure you’re substituting your shake or bar for a snack or a meal—not consuming them in addition to your regular diet. This can cause weight gain, not loss.

RELATED: We Tasted 9 Protein Powders & This Was the Best 

While chugging water and running to and from the bathroom go hand in hand, chugging water and weight loss do not. “Drinking water does not guarantee weight loss—especially if you’re still eating an unhealthy, high-calorie diet,” says Lisa Moskovitz, R.D., founder of Manhattan-based private practice, The NY Nutrition Group. But that doesn’t mean you should stop running to the water cooler. “Staying hydrated throughout the day is a great habit to maintain for good health, it’s just not the only change you’ll need to make for permanent weight loss,” Moskovitz adds.

“Nuts have gotten a bad reputation for their total fat content, but nutrition science suggests that the quality—not quantity—of fat is what is most important to our health,” says Jackie Newgent, RDN, and author of The All-Natural Diabetes Cookbook.

“In fact, the FDA recently announced they are reevaluating the term ‘healthy’ as it applies to foods with good-for-you fats, like pistachios,” Newgent continues. “What’s more, foods like in-shell pistachios may help you fool yourself into feeling full because the leftover shells may provide a visual cue for portions, potentially helping to curb intake.”

While beer consumption doesn’t tend to help shrink your waist, a beer belly isn’t necessarily caused by beer; it’s more likely caused by consuming too many empty calories.

“Although, if you enjoy guzzling six-packs on a regular basis, then you do need to reconsider your beer-drinking habits,” cautions Newgent.

A bowl of tomato soup and a grilled cheese sandwich on a cold winter’s day. A big spoonful of mac and cheese when you’re down on your luck. Comfort food just makes you feel better, doesn’t it?

Actually, it doesn’t. In a 2014 study in the journal Health Psychology, aptly titled “The Myth of Comfort Food,” researchers showed participants depressing films to “induce a negative effect.” Then they gave them either comfort food, foods that weren’t considered comfort foods, or no food at all. Result: The subjects got over their bad moods in equal time, regardless of whether or not they ate. Is feeling bad a good excuse for eating bad? Turns out, it’s not.

In its best form, peanut butter actually is a health food. That’s because peanuts are packed with monounsaturated fats, the heart-healthy fat that actually helps you lose weight. Here’s what the ingredients of a healthy jar of peanut butter should read:

Peanuts.

But most peanut butter doesn’t look like that. Most peanut butters are highly processed and loaded with sugars and trans-fatty oils, and contain less of the healthy monounsaturated fats that you truly need. “Peanut butter spread” is even worse. The word “spread” indicates that it’s at least 10 percent additives. Look for “natural” peanut butter and don’t be fooled by any low-fat promises.

Wait a minute—isn’t “multi-grain” one of the biggest buzzwords in nutrition? And haven’t we been trained to pick the wheat bread over the white at every turn? Yes, but unfortunately those labels are about as credible as your local congressman’s campaign promises. “Wheat bread” is generally white bread with caramel or molasses added to make it look dark and healthy. “Multi-grain” just means that different kinds of junky refined grains may have been used. Always look for the words “100 percent whole wheat” or “100 percent whole grain” on the package.

Those skinny little wraps are so flimsy, so delicate, so fusion-cuisine friendly. How can they not be better than the average lump of bread? Well, consider Subway’s wrap, for one. It packs 310 calories—before you even add the first whiff of meat or sauce. The reason is that, in order for the tortilla to wrap around like that, it needs added fat, often in the form of soybean oil and hydrogenated oils. (In fact, when ordering Mexican food, you’re usually better off with a hard taco than a soft, for the same reason.)

Once the proud spud stud of the American dinner plate, potatoes have been downgraded in recent years to a status not seen since the Irish blight. But unlike the commentators on cable news, the common taters in your kitchen actually have something worth chewing on. A USDA study of potatoes found levels of phytochemicals such as flavonoids and kukoamines that rival the amounts found in broccoli, spinach, and Brussels sprouts. Kukoamines? You haven’t heard of them because they were previously believed to exist only in Chinese medicinal plants, but they have been shown to lower blood pressure by decreasing free-radical damage and inflammation.

Read more:

60+ Healthy Fish Recipes for Weight Loss

70+ Healthy Chicken Recipes That Are Easy to Make

43 High Fiber Foods to Include in Your Diet

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Quitting smoking is no easy task, especially if periodically reaching for a cigarette is a part of your daily routine. Those who are able to quit often report one unfavorable side effect: weight gain.

Let’s set the record straight—smoking cessation is the best move for your overall health, despite any undesirable side effects. According to the Centers for Disease Control and Prevention (CDC), quitting smoking can greatly reduce the risk of developing related diseases, including chronic obstructive pulmonary disease (COPD) and cardiovascular diseases.

RELATED: 5 New Facts About Heart Disease Prevention You Need to Know Right Now

Still, if you find that you’re gaining weight after ditching packs of cigarettes for good, know that you’re not alone. There’s also science to back up why this is happening to you. The findings from a recent study published in the journal, Drug and Alcohol Dependence suggest that your brain could be the culprit for craving more processed comfort foods, as they may fill a void that nicotine provided.

“We looked at whether or not acute nicotine withdrawal increases the intake of junk food—high in salt, fat, and sugar—and how the stress-relieving receptors of the opioid system are involved,” said study author Mustafa al’Absi, Ph.D.,  a licensed psychologist and professor in the Department of Family Medicine and Biobehavioral Health at the University of Minnesota Medical School, Duluth Campus, in a statement.

Researchers looked at a group of smokers and non-smokers between the ages of 18 and 75. All of the participants were instructed to quit smoking for a 24-hour period. They were also given either 50 milligrams of naltrexone (a drug commonly used to treat opioid use disorder and alcohol use disorder) or a placebo. The researchers noted that the reason for the drug was to help normalize the calorie intake of smokers to a level that was in line with the group of nonsmokers.

Participants were then asked to choose from a selection of snacks, which consisted of both nutritious and unhealthy options. The study revealed that smokers who weren’t given the drug were more likely to reach for the unhealthy snack options compared to the nonsmokers in the group.

“The study’s findings may be related to the use of food, especially those high in calories, to cope with the negative effect and distress that characterizes the feelings people experience during smoking withdrawal,” al’Absi said.

He concluded that the results from the preclinical and clinical research show that stress levels can increase a person’s liking for foods that are both high in fat and sugar. Other research has indicated that eating junk food can cause an abrupt release of dopamine in the brain similar to drugs like nicotine. 

So, if you recently quit smoking and have found that you’ve been craving more sweets and fatty foods as of late, know that you’re not crazy—there’s a very real reason for it. To help you consciously make better food decisions, be sure to read I’m an RD, and This Is The One Thing You Crave When You Give Up Alcohol for healthy sugar swaps. Then, don’t forget to sign up for our newsletter!

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We’ve all got days we’re lethargic, maybe even cranky—when suddenly, the thought of an indulgent snack seems like the perfect way to brighten the mood. A candy bar or bag of chips may be an OK pick-me-up on occasion. However, new research suggests that lazy feeling may be associated with your calorie consumption in a way you never realized. The good news is, you might be able to fix it.

We all know that too much snacking can lead to weight gain and even obesity in the long-term, but to kick a snacking habit is usually easier said than done. The problem seems to affect a lot of people, as a recent survey concluded that seven in 10 Americans never leave the house without a snack. Similarly, another poll found that just under half of surveyed Americans (48%) routinely keep a “snack stash” hidden away from even their closest loved ones for covert munching.

If you’ve been working to establish healthier habits, new research at the Ohio State University that was just published in the Journal of the Academy of Nutrition and Dietetics may interest you. Read on to learn more about the surprising connection between sleep patterns and snacking. Also, don’t miss This New Study Just Discovered The #1 Weight Loss Lie About Eating Nuts.

The research team at OSU reports that failing to attain at least seven hours of sleep per night is associated with eating more snacks that are high in carbohydrates, added fats, sugar, and caffeine.

So why does neglecting sleep lead to more snacking? The study’s authors explain that when we stay up late, we give ourselves more opportunities to carelessly chow down. It’s a simple equation: If you’re sleeping, you can’t be snacking!

Moreover, this research finds that pretty much everyone, regardless of sleep habits, prefers salty or sugary foods and non-alcoholic soft drinks when it’s snack time. This is one more reason people with poor sleep patterns end up ingesting more unhealthy calories on a daily basis.

It’s universally recommended that adults sleep for at least seven hours per night in order to maintain ideal health and wellbeing, and lack of sleep has long been linked to a long list of health issues like increased risk of heart disease and obesity. Still, this study takes things a step further by drawing a straight line from lack of sleep to more unhealthy snacking. “We know lack of sleep is linked to obesity from a broader scale, but it’s all these little behaviors that are anchored around how that happens,” said senior study author Christopher Taylor, professor of medical dietetics in the School of Health and Rehabilitation Sciences at The Ohio State University.

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The study analyzed data on nearly 20,000 American adults between the ages of 20 and 60 years old. All that information had originally been collected between 2007 and 2018 for the National Health and Nutrition Examination Survey, a health poll led by the Centers for Disease Control and Prevention (CDC). Each participant had filled out a series of dietary surveys asking about their daily eating and sleeping habits.

Using that data, the research team separated subjects into various categories based on the amount of sleep they were getting, the nutrition value of their usual snacks, and the usual time of day in which said snacking occurred.

A subsequent analysis produced a number of revelations. To start, most participants (95.5%) said they habitually ate at least one snack per day. Over 50% of all snacking calories among all participants came from—you guessed it—not-so-healthy foods and beverages such as soda, energy drinks, chips, cookies, and pastries.

Notably, in comparison to adults who routinely slept seven or more hours per night, those with less-than-ideal sleep patterns were more likely to eat a morning snack. They also consumed more snacks with little to no nutritional value in general.

This finding regarding morning snacking is important because it shows not all snacking occurs in the evening. One possible explanation for this is that those who don’t sleep enough requiring more caloric energy to get going in the A.M. (due to inadequate sleep).

RELATED: The #1 Best Supplement for Sleep, Says Dietitian

Another important element of these findings is the observation that nighttime snacking has particular consequences, since many people avoid workouts or strenuous activities.

The end result is that those extra calories go to bed with you, instead of being burned off with activity.

“At night, we’re drinking our calories and eating a lot of convenience foods,” Taylor explained. “Not only are we not sleeping when we stay up late, but we’re doing all these obesity-related behaviors: lack of physical activity, increased screen time, food choices that we’re consuming as snacks and not as meals. So it creates this bigger impact of meeting or not meeting sleep recommendations.”

RELATED: This Is the #1 Worst Nighttime Snack for Your Waistline, Says an Expert

There are plenty of reasons to prioritize sleep, but researchers hope their findings encourage at least a few readers to hit the hay earlier. Besides just keeping you refreshed, a steady sleep schedule also promotes cleaner eating.

Meeting sleep recommendations is also tied to not doing the things that can harm health, Taylor concluded. “The longer we’re awake, the more opportunities we have to eat. And at night, those calories are coming from snacks and sweets. Every time we make those decisions, we’re introducing calories and items related to increased risk for chronic disease, and we’re not getting whole grains, fruits and vegetables.

“Even if you’re in bed and trying to fall asleep, at least you’re not in the kitchen eating,” Taylor said, “so if you can get yourself to bed, that’s a starting point.”

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