If you're trying to lose weight but you're not getting enough sleep, it can sabotage your efforts. Several studies have found that poor sleep can lead to weight gain because if you're tired you're more likely to make bad food choices.
Diet guru Dr Michael Mosley, creator of the 5:2 and Fast 800 diets, has shared three foods that could help you sleep, which in turn makes it more likely you'll make healthier choices the next day.
Lack of sleep intensifies the hunger hormone ghrelin, which is produced by the stomach. That means if you're getting poor sleep quality, you're more likely to gain weight.
In a blog post on his Fast 800 programme website, Dr Mosley explained: "While a hot shower before you settle into bed, less screen time and a dark room will help, you may not realise food can help you sleep and what you eat may have the biggest influence on your quality night's rest.
"While your quality of sleep evidently has an impact on what you eat, the same applies vice versa. Both the food we eat and our eating habits can influence our sleep patterns and behaviours."
Dr Mosley then highlighted three foods that are likely to help you sleep better: "oily fish, nuts, seeds and green vegetables."
He wrote: "Oily fish is high in both omega-3 fatty acids and vitamin D, both of which have been recognised to increase levels of the neurotransmitter serotonin. Serotonin is later converted into melatonin, the sleep hormone.
"Nuts and seeds are high in magnesium. Magnesium, commonly referred to as the sleep mineral, helps to reduce adrenaline levels and relaxes the brain."
Lastly, the diet expert recommended green vegetables, which help with the production of melatonin. He added: "Melatonin naturally occurs in broccoli, asparagus and cucumber so make sure you pack plenty of vegetables into your diet."
Citing a 2019 study, Dr Mosley revealed those who follow the Mediterranean diet, where these foods are recommended, get better sleep.
In the study, one group followed the Mediterranean diet and one didn't. Those who did were twice as likely to have good sleep than those who didn't.
In another recent post on his Fast 800 website, Dr Mosley highlighted five other foods that are good for those wanting to shed some weight.
He explained that simple diet switches can really "make a difference", for example switching potatoes for non-starchy vegetables like broccoli, spinach, cauliflower and cucumbers.
Dr Mosley also recommended swapping to "lean protein" such as fish, turkey, chicken breast and tofu.
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