{"id":1066,"date":"2019-05-03T16:05:35","date_gmt":"2019-05-03T13:05:35","guid":{"rendered":"https:\/\/suprastratum.com\/?p=1066"},"modified":"2022-01-28T12:23:23","modified_gmt":"2022-01-28T10:23:23","slug":"late-night-meals","status":"publish","type":"post","link":"https:\/\/suprastratum.com\/en\/2019\/05\/03\/late-night-meals\/","title":{"rendered":"DO LATE-NIGHT MEALS MAKE YOU FAT?"},"content":{"rendered":"<p style=\"text-align: justify;\">When should we eat to avoid getting fat? Is it true that late night meals make you fat or is it all just a matter of calories? What is the reality?<\/p>\n<p><!--more--><\/p>\n<p style=\"text-align: justify;\">One of the recurring tips of diet and nutrition gurus is not to eat late at night. Time to dispel another myth!<\/p>\n<h1 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>DISTRIBUTION OF CALORIES IN THE DAY<\/strong><\/span><\/h1>\n<p style=\"text-align: justify;\">Let's start by explaining the issue simply and clearly. First of all, let's say that our metabolic rate drops at some point in the day and it takes hours to recover.<\/p>\n<p style=\"text-align: justify;\">Yes, sir. Let's do a few more <span style=\"text-decoration: underline;\">Affairs<\/span>:<\/p>\n<ul>\n<li style=\"text-align: justify;\">Our metabolism drops by 10% this period<\/li>\n<li style=\"text-align: justify;\">This period starts from 19:00 and<\/li>\n<li style=\"text-align: justify;\">We need 2000Kcal to keep our weight down<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Good so far?<\/p>\n<p style=\"text-align: justify;\">In short, since half of 2000 is 1000, but we have to take into account the 10% deceleration of these 1000Kcal, in the worst case we should have this calorie distribution:<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1178\" data-permalink=\"https:\/\/suprastratum.com\/en\/2019\/05\/03\/late-night-meals\/hours-clock-dial\/\" data-orig-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial.jpg?fit=1300%2C1390&amp;ssl=1\" data-orig-size=\"1300,1390\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"hours-clock-dial\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial.jpg?fit=840%2C898&amp;ssl=1\" class=\"aligncenter wp-image-1178 size-medium\" src=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial.jpg?resize=281%2C300&#038;ssl=1\" alt=\"obesity, weight loss, weight loss, slimming, longevity, health, fat loss, circadian rhythm, circadian rhythms, circadian rhythms, circadian rhythms, resting energy expenditure, REE, RMR, melatonin, growth hormone, HGH, GH, insulin, late night eating, late night eating, evening eating, late night meals\" width=\"281\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial.jpg?resize=281%2C300&amp;ssl=1 281w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial.jpg?resize=768%2C821&amp;ssl=1 768w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial.jpg?resize=958%2C1024&amp;ssl=1 958w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial.jpg?resize=1200%2C1283&amp;ssl=1 1200w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial.jpg?resize=327%2C350&amp;ssl=1 327w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial.jpg?w=1300&amp;ssl=1 1300w\" sizes=\"auto, (max-width: 281px) 85vw, 281px\" \/><\/p>\n<p style=\"text-align: justify;\">Isn't it nice to see what the theory means in practice? Because that now raises some other questions.<\/p>\n<p style=\"text-align: justify;\">Like, for example, if I don't eat much during the day, will I get fat if I eat before bedtime? Because that's what I read online.<\/p>\n<p style=\"text-align: justify;\">Simple answer. Not if our total calorie consumption in a day does not exceed our total daily energy expenditure in calories, which in this example is 2000Kcal. And here is the simple reason. In this example let's assume that we eat 500Kcal during the times of the day when the nutritional gurus tell us there will be no side effects:<\/p>\n<p style=\"text-align: justify;\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1179\" data-permalink=\"https:\/\/suprastratum.com\/en\/2019\/05\/03\/late-night-meals\/hours-clock-dial-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial-2.jpg?fit=1300%2C1390&amp;ssl=1\" data-orig-size=\"1300,1390\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"hours-clock-dial -2\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial-2.jpg?fit=840%2C898&amp;ssl=1\" class=\"aligncenter wp-image-1179 size-medium\" src=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial-2.jpg?resize=281%2C300&#038;ssl=1\" alt=\"obesity, weight loss, weight loss, slimming, longevity, health, fat loss, circadian rhythm, circadian rhythms, circadian rhythms, circadian rhythms, resting energy expenditure, REE, RMR, melatonin, growth hormone, HGH, GH, insulin, late night eating, late night eating, evening eating, late night meals\" width=\"281\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial-2.jpg?resize=281%2C300&amp;ssl=1 281w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial-2.jpg?resize=768%2C821&amp;ssl=1 768w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial-2.jpg?resize=958%2C1024&amp;ssl=1 958w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial-2.jpg?resize=1200%2C1283&amp;ssl=1 1200w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial-2.jpg?resize=327%2C350&amp;ssl=1 327w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial-2.jpg?w=1300&amp;ssl=1 1300w\" sizes=\"auto, (max-width: 281px) 85vw, 281px\" \/> If you eat lightly, or even not at all during the day, it means you are in an energy deficit, which you will simply make up for later. In our example this deficit is 600Kcal, since 1100Kcal (the calories we should have taken in during the day) minus 500Kcal equals 600Kcal.<\/p>\n<p style=\"text-align: justify;\">Which means that in this particular case, if we eat 1500Kcal before bedtime, we will have:<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1180\" data-permalink=\"https:\/\/suprastratum.com\/en\/2019\/05\/03\/late-night-meals\/hours-clock-dial-2-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial-2-1.jpg?fit=1300%2C1390&amp;ssl=1\" data-orig-size=\"1300,1390\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"hours-clock-dial -2\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial-2-1.jpg?fit=840%2C898&amp;ssl=1\" class=\"aligncenter wp-image-1180 size-medium\" src=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial-2-1.jpg?resize=281%2C300&#038;ssl=1\" alt=\"obesity, weight loss, weight loss, slimming, longevity, health, fat loss, circadian rhythm, circadian rhythms, circadian rhythms, circadian rhythms, resting energy expenditure, REE, RMR, melatonin, growth hormone, HGH, GH, insulin, late night eating, late night eating, evening eating, late night meals\" width=\"281\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial-2-1.jpg?resize=281%2C300&amp;ssl=1 281w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial-2-1.jpg?resize=768%2C821&amp;ssl=1 768w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial-2-1.jpg?resize=958%2C1024&amp;ssl=1 958w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial-2-1.jpg?resize=1200%2C1283&amp;ssl=1 1200w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial-2-1.jpg?resize=327%2C350&amp;ssl=1 327w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/hours-clock-dial-2-1.jpg?w=1300&amp;ssl=1 1300w\" sizes=\"auto, (max-width: 281px) 85vw, 281px\" \/><\/p>\n<p style=\"text-align: justify;\">Just as much as we should have eaten anyway.<\/p>\n<p style=\"text-align: justify;\">In short, at least in the short and medium term, it makes absolutely no difference what time you eat. If you eat a little you will be in an energy deficit, and if you eat a lot you will be in an energy surplus. Whether foods are metabolized more slowly during one period of time should not be of concern, as this is compensated for by the fact that they are metabolized more quickly during another.<\/p>\n<p style=\"text-align: justify;\">So it is the sum of the calories we take in during a 24-hour period that matters, not when.<\/p>\n<h1 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>FROM THEORY TO PRACTICE<\/strong><\/span><\/h1>\n<p style=\"text-align: justify;\">So that's it? That simple?<\/p>\n<p style=\"text-align: justify;\">Oh, no. Did you think I'd leave you so soon? Things are a little more complicated in reality. You notice how I used the words \"short-term\" and \"medium-term\". But what about the long-term level?<\/p>\n<p style=\"text-align: justify;\">Let's start by landing on reality by assuming that indeed the Resting Energy Expenditure does drop during 24 hours, but not as you are being described.<\/p>\n<div style=\"text-align: center;\">\n<figure id=\"attachment_1181\" aria-describedby=\"caption-attachment-1181\" style=\"width: 685px\" class=\"wp-caption aligncenter\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1181\" data-permalink=\"https:\/\/suprastratum.com\/en\/2019\/05\/03\/late-night-meals\/ree-circadian\/\" data-orig-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/REE-circadian.jpg?fit=685%2C502&amp;ssl=1\" data-orig-size=\"685,502\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"REE-circadian\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/REE-circadian.jpg?fit=685%2C502&amp;ssl=1\" class=\"wp-image-1181 size-full\" src=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/REE-circadian.jpg?resize=685%2C502&#038;ssl=1\" alt=\"obesity, weight loss, weight loss, slimming, longevity, health, fat loss, circadian rhythm, circadian rhythms, circadian rhythms, circadian rhythms, resting energy expenditure, REE, RMR, melatonin, growth hormone, HGH, GH, insulin, late night eating, late night eating, evening eating, late night meals\" width=\"685\" height=\"502\" srcset=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/REE-circadian.jpg?w=685&amp;ssl=1 685w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/REE-circadian.jpg?resize=300%2C220&amp;ssl=1 300w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/REE-circadian.jpg?resize=478%2C350&amp;ssl=1 478w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 984px) 61vw, (max-width: 1362px) 45vw, 600px\" \/><figcaption id=\"caption-attachment-1181\" class=\"wp-caption-text\">Source: <em><a href=\"https:\/\/doi.org\/10.1016\/j.cub.2018.10.005\" target=\"_blank\" rel=\"noopener noreferrer\">Zitting KM, Vujovic N, Yuan RK, et al.Human Resting Energy Expenditure Varies with Circadian Phase.Curr Biol. 2018 Nov 19;28(22):3685-3690.e3. doi: 10.1016\/j.cub.2018.10.005. epub 2018 Nov 8.<\/a><\/em><\/figcaption><\/figure>\n<\/div>\n<p style=\"text-align: justify;\">As you can see, the Resting Energy Expenditure is at its peak in the afternoon, and even at 21:00 it has not fallen below the levels of the morning. So the metabolism is doing its job just fine until relatively late. So, in theory, reality contradicts what the gurus say, since by 21:00-22:00 we could say that we are in the \"safe zone\".<\/p>\n<p style=\"text-align: justify;\">Reality: After a meal, two things that happen are that triglyceride and insulin levels in our blood rise. We've talked about insulin levels up and down in \"<a href=\"https:\/\/suprastratum.com\/en\/2017\/07\/16\/how-our-body-works-ii\/\" target=\"_blank\" rel=\"noopener noreferrer\">How our body works II<\/a>\" and in \"<a href=\"https:\/\/suprastratum.com\/en\/2017\/09\/02\/how-our-body-works-iii\/#more-647\" target=\"_blank\" rel=\"noopener noreferrer\">How our body works III<\/a>\". For postprandial lipemia, the peak is reached about the third or fourth hour after fatty acid intake, and the cycle is usually completed after six to eight hours.<\/p>\n<p style=\"text-align: justify;\">It has been proven over and over again that exercise after a meal has a positive effect on both <a href=\"https:\/\/scholar.google.com\/scholar?q=postprandial+lipemia+exercise\" target=\"_blank\" rel=\"noopener noreferrer\">triglyceride levels<\/a>, but also the <a href=\"https:\/\/scholar.google.gr\/scholar?hl=en&amp;as_sdt=0%2C5&amp;as_vis=1&amp;q=postprandial+insulin+response+exercise\" target=\"_blank\" rel=\"noopener noreferrer\">insulin and glucose levels<\/a>. So, with that in mind, we have an indication that in the long term, a sedentary lifestyle following a meal can have serious health consequences.<\/p>\n<p style=\"text-align: justify;\">In fact, research shows that late-night meals are indeed associated with negative outcomes not only in <a href=\"https:\/\/doi.org\/10.1177%2F0748730418824214\" target=\"_blank\" rel=\"noopener noreferrer\">lipids<\/a> and the <a href=\"https:\/\/doi.org\/10.1038\/s41574-018-0122-1\" target=\"_blank\" rel=\"noopener noreferrer\">sugar<\/a>but <a href=\"https:\/\/doi.org\/10.1186\/s12889-018-6262-3\" target=\"_blank\" rel=\"noopener noreferrer\">metabolic syndrome in general<\/a>.<\/p>\n<h1 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>HORMONAL INTERACTIONS<\/strong><\/span><\/h1>\n<p style=\"text-align: justify;\">From this we can conclude that it is probably a good idea not to eat right before bedtime. But when can we say that it is the optimal time for the last meal of the day?<\/p>\n<p style=\"text-align: justify;\">For starters, let's look at growth hormone or HGH or otherwise GH. This has several roles, but the ones we are interested in in this case are the following:<\/p>\n<ul style=\"text-align: justify;\">\n<li>Together with IGF-1 it signals the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279164\/\" target=\"_blank\" rel=\"noopener noreferrer\">Development<\/a> to children and adolescents<\/li>\n<li>Indicates lipolysis and proteolysis<\/li>\n<li>Although GH levels fall after adulthood, lower than normal GH levels for age are associated with <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3940699\/\" target=\"_blank\" rel=\"noopener noreferrer\">cognitive dysfunctions, cardiovascular problems and metabolic syndrome<\/a><\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Although it is not the case here, I should also note that, in the opposite of the previous case, i.e. higher levels of growth hormone <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4074016\/\" target=\"_blank\" rel=\"noopener noreferrer\">are associated with shortness of life<\/a>, while the <a href=\"https:\/\/doi.org\/10.1210\/en.2005-0411\" target=\"_blank\" rel=\"noopener noreferrer\">low<\/a> with the <a href=\"https:\/\/doi.org\/10.3389\/fendo.2019.00027\" target=\"_blank\" rel=\"noopener noreferrer\">longevity<\/a>, but that probably has more to do with heredity <a href=\"https:\/\/doi.org\/10.1007\/978-3-319-44675-2_27\" target=\"_blank\" rel=\"noopener noreferrer\">in combination with calorie restriction<\/a>.<\/p>\n<p style=\"text-align: justify;\">The problem with growth hormone is that, although it decreases continuously after adulthood, its levels fluctuate throughout the day.<\/p>\n<div style=\"text-align: center;\">\n<figure id=\"attachment_1184\" aria-describedby=\"caption-attachment-1184\" style=\"width: 482px\" class=\"wp-caption aligncenter\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1184\" data-permalink=\"https:\/\/suprastratum.com\/en\/2019\/05\/03\/late-night-meals\/gh\/\" data-orig-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/GH.jpg?fit=964%2C741&amp;ssl=1\" data-orig-size=\"964,741\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"GH\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/GH.jpg?fit=840%2C646&amp;ssl=1\" class=\"wp-image-1184 size-full\" src=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/GH.jpg?resize=482%2C370&#038;ssl=1\" alt=\"obesity, weight loss, weight loss, slimming, longevity, health, fat loss, circadian rhythm, circadian rhythms, circadian rhythms, circadian rhythms, resting energy expenditure, REE, RMR, melatonin, growth hormone, HGH, GH, insulin, late night eating, late night eating, evening eating, late night meals\" width=\"482\" height=\"370\" srcset=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/GH.jpg?w=964&amp;ssl=1 964w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/GH.jpg?resize=300%2C231&amp;ssl=1 300w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/GH.jpg?resize=768%2C590&amp;ssl=1 768w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/GH.jpg?resize=455%2C350&amp;ssl=1 455w\" sizes=\"auto, (max-width: 482px) 85vw, 482px\" \/><figcaption id=\"caption-attachment-1184\" class=\"wp-caption-text\">Source: <em><a href=\"https:\/\/doi.org\/10.1016\/S0022-3476(96)70008-2\" target=\"_blank\" rel=\"noopener noreferrer\">Van Cauter E, Plat L. Physiology of growth hormone secretion during sleep. J Pediatr. 1996 May;128(5 Pt 2):S32-7.<\/a><\/em><\/figcaption><\/figure>\n<\/div>\n<p style=\"text-align: justify;\">So, if we are interested in growth hormone, we need to make sure that it can do its job. And as we can see, even in development, growth hormone is secreted primarily during sleep.<\/p>\n<p style=\"text-align: justify;\">Which means that, since GH not only plays a role in lipolysis, but is also <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/2043222\" target=\"_blank\" rel=\"noopener noreferrer\">insulin compensatory hormone<\/a>, it is advisable that our dinner is not too big and that we eat it 3-4 hours before bedtime.<\/p>\n<p style=\"text-align: justify;\">Which makes sense, since <a href=\"https:\/\/doi.org\/10.1111\/j.1365-2265.1993.tb01773.x\" target=\"_blank\" rel=\"noopener noreferrer\">melatonin stimulates its secretion<\/a>.<\/p>\n<p style=\"text-align: justify;\">Melatonin is at the heart of the circadian rhythm, as it synchronizes the internal hormonal environment with the light\/dark cycle of the external environment.<\/p>\n<p style=\"text-align: justify;\">Now, melatonin levels depend on <a href=\"https:\/\/doi.org\/10.1016\/S0361-9230(98)00105-1\" target=\"_blank\" rel=\"noopener noreferrer\">the time of the year<\/a>, <a href=\"https:\/\/doi.org\/10.1152\/ajpendo.1997.272.3.E506\" target=\"_blank\" rel=\"noopener noreferrer\">the time of day<\/a> and like most hormones, <a href=\"https:\/\/doi.org\/10.1210\/jcem-55-1-27\" target=\"_blank\" rel=\"noopener noreferrer\">falls over the years<\/a>.<\/p>\n<div style=\"text-align: center;\">\n<figure id=\"attachment_1187\" aria-describedby=\"caption-attachment-1187\" style=\"width: 269px\" class=\"wp-caption aligncenter\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1187\" data-permalink=\"https:\/\/suprastratum.com\/en\/2019\/05\/03\/late-night-meals\/melatonin\/\" data-orig-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/melatonin.jpg?fit=661%2C737&amp;ssl=1\" data-orig-size=\"661,737\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"melatonin\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;\u039f\u03b9 \u03bc\u03b1\u03cd\u03c1\u03b5\u03c2 \u03ba\u03bf\u03c5\u03ba\u03af\u03b4\u03b5\u03c2 \u03b1\u03bd\u03c4\u03b9\u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03b5\u03cd\u03bf\u03c5\u03bd \u03c4\u03b1 \u03b5\u03c0\u03af\u03c0\u03b5\u03b4\u03b1 \u03bc\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\u03c2 \u03bd\u03b5\u03b1\u03c1\u03ce\u03bd (26.4 \u00b1 2.3 yr), \u03b5\u03bd\u03ce \u03bf\u03b9 \u03bb\u03b5\u03c5\u03ba\u03ad\u03c2 \u03b7\u03bb\u03b9\u03ba\u03b9\u03c9\u03bc\u03ad\u03bd\u03c9\u03bd (84.0 \u00b1 1.8 yr) \u03c3\u03b5 \u03ad\u03bd\u03b1 24\u03c9\u03c1\u03bf. &lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/melatonin.jpg?fit=661%2C737&amp;ssl=1\" class=\"wp-image-1187 size-medium\" src=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/melatonin.jpg?resize=269%2C300&#038;ssl=1\" alt=\"obesity, weight loss, weight loss, slimming, longevity, health, fat loss, circadian rhythm, circadian rhythms, circadian rhythms, circadian rhythms, resting energy expenditure, REE, RMR, melatonin, growth hormone, HGH, GH, insulin, late night eating, late night eating, evening eating, late night meals\" width=\"269\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/melatonin.jpg?resize=269%2C300&amp;ssl=1 269w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/melatonin.jpg?resize=314%2C350&amp;ssl=1 314w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/melatonin.jpg?w=661&amp;ssl=1 661w\" sizes=\"auto, (max-width: 269px) 85vw, 269px\" \/><figcaption id=\"caption-attachment-1187\" class=\"wp-caption-text\">Black dots represent melatonin levels of young (26.4 \u00b1 2.3 yr) and white of old (84.0 \u00b1 1.8 yr) at 24 h. Source: <em><a href=\"https:\/\/doi.org\/10.1210\/jcem-55-1-27\" target=\"_blank\" rel=\"noopener noreferrer\">Iguichi H, Kato KI, Ibayashi H. Age-dependent reduction in serum melatonin concentrations in healthy human subjects.J Clin Endocrinol Metab. 1982 Jul;55(1):27-9.<\/a><\/em><\/figcaption><\/figure>\n<\/div>\n<p style=\"text-align: justify;\">As you can see, melatonin levels start to rise from 18:00 (as always, there are variations from person to person and essentially the range is 18:00-23:00).<\/p>\n<p style=\"text-align: justify;\">So melatonin, in turn, <a href=\"https:\/\/doi.org\/10.1371\/journal.pone.0148214\" target=\"_blank\" rel=\"noopener noreferrer\">affects glucose metabolism<\/a> and in a dramatic way, since the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3645673\/\" target=\"_blank\" rel=\"noopener noreferrer\">pancreatic cells responsible for insulin secretion have melatonin receptors<\/a>.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1189\" data-permalink=\"https:\/\/suprastratum.com\/en\/2019\/05\/03\/late-night-meals\/melatonin-glucose\/\" data-orig-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/melatonin-glucose.jpg?fit=933%2C287&amp;ssl=1\" data-orig-size=\"933,287\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"melatonin-glucose\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/melatonin-glucose.jpg?fit=840%2C258&amp;ssl=1\" class=\"aligncenter wp-image-1189 size-full\" src=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/melatonin-glucose.jpg?resize=469%2C144&#038;ssl=1\" alt=\"obesity, weight loss, weight loss, slimming, longevity, health, fat loss, circadian rhythm, circadian rhythms, circadian rhythms, circadian rhythms, resting energy expenditure, REE, RMR, melatonin, growth hormone, HGH, GH, insulin, late night eating, late night eating, evening eating, late night meals\" width=\"469\" height=\"144\" srcset=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/melatonin-glucose.jpg?w=933&amp;ssl=1 933w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/melatonin-glucose.jpg?resize=300%2C92&amp;ssl=1 300w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/melatonin-glucose.jpg?resize=768%2C236&amp;ssl=1 768w\" sizes=\"auto, (max-width: 469px) 85vw, 469px\" \/><\/p>\n<div style=\"text-align: center;\">\n<figure id=\"attachment_1190\" aria-describedby=\"caption-attachment-1190\" style=\"width: 469px\" class=\"wp-caption aligncenter\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1190\" data-permalink=\"https:\/\/suprastratum.com\/en\/2019\/05\/03\/late-night-meals\/melatonin-glucose2\/\" data-orig-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/melatonin-glucose2.jpg?fit=938%2C289&amp;ssl=1\" data-orig-size=\"938,289\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"melatonin-glucose2\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/melatonin-glucose2.jpg?fit=840%2C259&amp;ssl=1\" class=\"wp-image-1190 size-full\" src=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/melatonin-glucose2.jpg?resize=469%2C144&#038;ssl=1\" alt=\"obesity, weight loss, weight loss, slimming, longevity, health, fat loss, circadian rhythm, circadian rhythms, circadian rhythms, circadian rhythms, resting energy expenditure, REE, RMR, melatonin, growth hormone, HGH, GH, insulin, late night eating, late night eating, evening eating, late night meals\" width=\"469\" height=\"144\" srcset=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/melatonin-glucose2.jpg?w=938&amp;ssl=1 938w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/melatonin-glucose2.jpg?resize=300%2C92&amp;ssl=1 300w, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/melatonin-glucose2.jpg?resize=768%2C237&amp;ssl=1 768w\" sizes=\"auto, (max-width: 469px) 85vw, 469px\" \/><figcaption id=\"caption-attachment-1190\" class=\"wp-caption-text\">24-hour blood glucose levels in response to oral glucose (top left, 50 g glucose every 3 h), identical meals (top right), fixed glucose infusion (bottom left). and continuous intestinal siting (bottom left). Hard not to attribute the differences to the circadian cycle. Source: <em><a href=\"https:\/\/doi.org\/10.1210\/edrv.18.5.0317\" target=\"_blank\" rel=\"noopener noreferrer\">Van Cauter E, Polonsky KS, Scheen AJ. roles of circadian rhythmicity and sleep in human glucose regulation. endocr Rev. 1997 Oct;18(5):716-38.<\/a><\/em><\/figcaption><\/figure>\n<\/div>\n<p style=\"text-align: justify;\">This means that when we eat while our melatonin levels are high, our sugar levels stay high for longer, affecting our growth hormone, and in the worst case scenario, our sugar levels stay high for longer, <a href=\"https:\/\/www.nejm.org\/doi\/pdf\/10.1056\/NEJMcibr1607950\" target=\"_blank\" rel=\"noopener noreferrer\">this phenomenon contributes to type II diabetes<\/a>, as about 30% of the world's population has a mutation in these receptors, which makes it much more vulnerable.<\/p>\n<p style=\"text-align: justify;\">And since we've come this far, it's good to note that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3804914\/\" target=\"_blank\" rel=\"noopener noreferrer\">low melatonin levels<\/a> also linked to metabolic syndrome.<\/p>\n<p style=\"text-align: justify;\">Since we are talking about circadian rhythms, we could look at more hormones, such as cortisol and insulin, but I think that would not add anything meaningful.<\/p>\n<p style=\"text-align: justify;\">So we have and we say:<\/p>\n<ul>\n<li style=\"text-align: justify;\">Although late-night meals are not fattening, it is advisable to keep them to an absolute minimum, as they can have negative long-term consequences<\/li>\n<li style=\"text-align: justify;\">Meals should take place from 07:00 to 19:00 or at worst 20:00 and at least 3 to 4 hours before bedtime<\/li>\n<li>Do not lie\/lie down for long periods after a meal<\/li>\n<li style=\"text-align: justify;\">Sleep should be good both quantitatively and qualitatively<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">-Suprastratum: The authority on health, fitness and nutrition<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>When should we eat to avoid getting fat? Is it true that late night meals make you fat or is it all just a matter of calories? What is the reality?<\/p>","protected":false},"author":1,"featured_media":1201,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[70998612,110794271,1746518,43259572],"tags":[602092470,602092469,602092472,602092473,8981249,22665690,602091329,602092468,6315675,203489938,602092476,27657388,6315676,602092466,602092464,602092465,602092463,119802865,9357728,602092467,13408113,602092471,602091327,42902046,42815082,11549692,602092474,602092475],"class_list":["post-1066","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-how-your-body-works","category-110794271","category-1746518","category-43259572","tag-gh","tag-hgh","tag-igf-1","tag-602092473","tag-8981249","tag-22665690","tag-602091329","tag-602092468","tag-6315675","tag-203489938","tag-602092476","tag-27657388","tag-6315676","tag-602092466","tag-602092464","tag-602092465","tag-602092463","tag-119802865","tag-9357728","tag-602092467","tag-13408113","tag-602092471","tag-602091327","tag-42902046","tag-42815082","tag-myth-busted","tag-ree","tag-resting-energy-expenditure"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.5 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>\u03a0\u0391\u03a7\u0391\u0399\u039d\u039f\u03a5\u039d \u03a4\u0391 \u0393\u0395\u03a5\u039c\u0391\u03a4\u0391 \u0391\u03a1\u0393\u0391 \u03a4\u039f \u0392\u03a1\u0391\u0394\u03a5; - Suprastratum<\/title>\n<meta name=\"description\" content=\"\u0395\u03af\u03bd\u03b1\u03b9 \u03b1\u03bb\u03ae\u03b8\u03b5\u03b9\u03b1 \u03cc\u03c4\u03b9 \u03c4\u03b1 \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c1\u03b3\u03ac \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5 \u03c0\u03b1\u03c7\u03b1\u03af\u03bd\u03bf\u03c5\u03bd \u03ae \u03bc\u03ae\u03c0\u03c9\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03bb\u03b1 \u03b1\u03c0\u03bb\u03ac \u03b8\u03ad\u03bc\u03b1 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd; \u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1; \u0394\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/suprastratum.com\/en\/2019\/05\/03\/late-night-meals\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u03a0\u0391\u03a7\u0391\u0399\u039d\u039f\u03a5\u039d \u03a4\u0391 \u0393\u0395\u03a5\u039c\u0391\u03a4\u0391 \u0391\u03a1\u0393\u0391 \u03a4\u039f \u0392\u03a1\u0391\u0394\u03a5;\" \/>\n<meta property=\"og:description\" content=\"\u0395\u03af\u03bd\u03b1\u03b9 \u03b1\u03bb\u03ae\u03b8\u03b5\u03b9\u03b1 \u03cc\u03c4\u03b9 \u03c4\u03b1 \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c1\u03b3\u03ac \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5 \u03c0\u03b1\u03c7\u03b1\u03af\u03bd\u03bf\u03c5\u03bd \u03ae \u03bc\u03ae\u03c0\u03c9\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03bb\u03b1 \u03b1\u03c0\u03bb\u03ac \u03b8\u03ad\u03bc\u03b1 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd; \u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1; \u0394\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/suprastratum.com\/en\/2019\/05\/03\/late-night-meals\/\" \/>\n<meta property=\"og:site_name\" content=\"Suprastratum\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/suprastratumworld\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/suprastratum\" \/>\n<meta property=\"article:published_time\" content=\"2019-05-03T13:05:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-01-28T10:23:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/blur-1852926_640.jpg?fit=640%2C426&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"640\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nick Krontiris\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@nick_krontiris\" \/>\n<meta name=\"twitter:site\" content=\"@nick_krontiris\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nick Krontiris\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/suprastratum.com\\\/2019\\\/05\\\/03\\\/late-night-meals\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/suprastratum.com\\\/2019\\\/05\\\/03\\\/late-night-meals\\\/\"},\"author\":{\"name\":\"Nick Krontiris\",\"@id\":\"https:\\\/\\\/suprastratum.com\\\/#\\\/schema\\\/person\\\/6b95bc06681c677815d54f23fcf4af03\"},\"headline\":\"\u03a0\u0391\u03a7\u0391\u0399\u039d\u039f\u03a5\u039d \u03a4\u0391 \u0393\u0395\u03a5\u039c\u0391\u03a4\u0391 \u0391\u03a1\u0393\u0391 \u03a4\u039f \u0392\u03a1\u0391\u0394\u03a5;\",\"datePublished\":\"2019-05-03T13:05:35+00:00\",\"dateModified\":\"2022-01-28T10:23:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/suprastratum.com\\\/2019\\\/05\\\/03\\\/late-night-meals\\\/\"},\"wordCount\":146,\"commentCount\":1,\"publisher\":{\"@id\":\"https:\\\/\\\/suprastratum.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/suprastratum.com\\\/2019\\\/05\\\/03\\\/late-night-meals\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/suprastratum.com\\\/wp-content\\\/uploads\\\/2019\\\/01\\\/blur-1852926_640.jpg?fit=640%2C426&ssl=1\",\"keywords\":[\"GH\",\"HGH\",\"IGF-1\",\"\u038e\u03c0\u03bd\u03bf\u03c2\",\"\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2\",\"\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03ba\u03b9\u03bb\u03ce\u03bd\",\"\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2\",\"\u0391\u03c5\u03be\u03b7\u03c4\u03b9\u03ba\u03ae \u039f\u03c1\u03bc\u03cc\u03bd\u03b7\",\"\u0393\u03bb\u03c5\u03ba\u03cc\u03b6\u03b7\",\"\u0394\u03b9\u03b1\u03b2\u03ae\u03c4\u03b7\u03c2 \u03a4\u03cd\u03c0\u03bf\u03c5 \u0399\u0399\",\"\u0395\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u0394\u03b1\u03c0\u03ac\u03bd\u03b7 \u0397\u03c1\u03b5\u03bc\u03af\u03b1\u03c2\",\"\u0396\u03ac\u03c7\u03b1\u03c1\u03bf\",\"\u0399\u03bd\u03c3\u03bf\u03c5\u03bb\u03af\u03bd\u03b7\",\"\u039a\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u039a\u03cd\u03ba\u03bb\u03bf\u03c2\",\"\u039a\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03b9 \u03a1\u03c5\u03b8\u03bc\u03bf\u03af\",\"\u039a\u03b9\u03c1\u03ba\u03b1\u03b4\u03b9\u03ba\u03cc\u03c2 \u039a\u03cd\u03ba\u03bb\u03bf\u03c2\",\"\u039a\u03b9\u03c1\u03ba\u03b1\u03b4\u03b9\u03ba\u03bf\u03af \u03a1\u03c5\u03b8\u03bc\u03bf\u03af\",\"\u039b\u03b9\u03c0\u03cc\u03bb\u03c5\u03c3\u03b7\",\"\u039c\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2\",\"\u039c\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7\",\"\u039f\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2\",\"\u03a4\u03c1\u03b9\u03b3\u03bb\u03c5\u03ba\u03b5\u03c1\u03af\u03b4\u03b9\u03b1\",\"\u03a7\u03ac\u03c3\u03b9\u03bc\u03bf \u039b\u03af\u03c0\u03bf\u03c5\u03c2\",\"\u03a7\u03ac\u03c3\u03b9\u03bc\u03bf \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2\",\"\u03a7\u03ac\u03c3\u03b9\u03bc\u03bf \u03ba\u03b9\u03bb\u03ce\u03bd\",\"Myth Busted\",\"REE\",\"Resting Energy Expenditure\"],\"articleSection\":[\"HOW YOUR BODY WORKS\",\"\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2\",\"\u03a5\u0393\u0395\u0399\u0391\",\"\u03a7\u03ac\u03c3\u03b9\u03bc\u03bf \u039b\u03af\u03c0\u03bf\u03c5\u03c2\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/suprastratum.com\\\/2019\\\/05\\\/03\\\/late-night-meals\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/suprastratum.com\\\/2019\\\/05\\\/03\\\/late-night-meals\\\/\",\"url\":\"https:\\\/\\\/suprastratum.com\\\/2019\\\/05\\\/03\\\/late-night-meals\\\/\",\"name\":\"\u03a0\u0391\u03a7\u0391\u0399\u039d\u039f\u03a5\u039d \u03a4\u0391 \u0393\u0395\u03a5\u039c\u0391\u03a4\u0391 \u0391\u03a1\u0393\u0391 \u03a4\u039f \u0392\u03a1\u0391\u0394\u03a5; - Suprastratum\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/suprastratum.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/suprastratum.com\\\/2019\\\/05\\\/03\\\/late-night-meals\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/suprastratum.com\\\/2019\\\/05\\\/03\\\/late-night-meals\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/suprastratum.com\\\/wp-content\\\/uploads\\\/2019\\\/01\\\/blur-1852926_640.jpg?fit=640%2C426&ssl=1\",\"datePublished\":\"2019-05-03T13:05:35+00:00\",\"dateModified\":\"2022-01-28T10:23:23+00:00\",\"description\":\"\u0395\u03af\u03bd\u03b1\u03b9 \u03b1\u03bb\u03ae\u03b8\u03b5\u03b9\u03b1 \u03cc\u03c4\u03b9 \u03c4\u03b1 \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c1\u03b3\u03ac \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5 \u03c0\u03b1\u03c7\u03b1\u03af\u03bd\u03bf\u03c5\u03bd \u03ae \u03bc\u03ae\u03c0\u03c9\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03bb\u03b1 \u03b1\u03c0\u03bb\u03ac \u03b8\u03ad\u03bc\u03b1 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd; \u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1; \u0394\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5!\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/suprastratum.com\\\/2019\\\/05\\\/03\\\/late-night-meals\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/suprastratum.com\\\/2019\\\/05\\\/03\\\/late-night-meals\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/suprastratum.com\\\/2019\\\/05\\\/03\\\/late-night-meals\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/suprastratum.com\\\/wp-content\\\/uploads\\\/2019\\\/01\\\/blur-1852926_640.jpg?fit=640%2C426&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/suprastratum.com\\\/wp-content\\\/uploads\\\/2019\\\/01\\\/blur-1852926_640.jpg?fit=640%2C426&ssl=1\",\"width\":640,\"height\":426},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/suprastratum.com\\\/2019\\\/05\\\/03\\\/late-night-meals\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/suprastratum.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u03a0\u0391\u03a7\u0391\u0399\u039d\u039f\u03a5\u039d \u03a4\u0391 \u0393\u0395\u03a5\u039c\u0391\u03a4\u0391 \u0391\u03a1\u0393\u0391 \u03a4\u039f \u0392\u03a1\u0391\u0394\u03a5;\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/suprastratum.com\\\/#website\",\"url\":\"https:\\\/\\\/suprastratum.com\\\/\",\"name\":\"Suprastratum\",\"description\":\"The authority on health, fitness and nutrition\",\"publisher\":{\"@id\":\"https:\\\/\\\/suprastratum.com\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/suprastratum.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/suprastratum.com\\\/#organization\",\"name\":\"Suprastratum\",\"url\":\"https:\\\/\\\/suprastratum.com\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/suprastratum.com\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/suprastratum.com\\\/wp-content\\\/uploads\\\/2017\\\/08\\\/favico.png?fit=500%2C500\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/suprastratum.com\\\/wp-content\\\/uploads\\\/2017\\\/08\\\/favico.png?fit=500%2C500\",\"width\":\"500\",\"height\":\"500\",\"caption\":\"Suprastratum\"},\"image\":{\"@id\":\"https:\\\/\\\/suprastratum.com\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/suprastratumworld\\\/\",\"https:\\\/\\\/x.com\\\/nick_krontiris\",\"https:\\\/\\\/www.instagram.com\\\/suprastratum\\\/\",\"https:\\\/\\\/pinterest.com\\\/suprastratum\",\"https:\\\/\\\/youtube.com\\\/channel\\\/UCW46-VMwbggYtL2GGGEO69A\",\"https:\\\/\\\/social.vivaldi.net\\\/@NickKrontiris\",\"https:\\\/\\\/www.facebook.com\\\/suprastratum\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/suprastratum.com\\\/#\\\/schema\\\/person\\\/6b95bc06681c677815d54f23fcf4af03\",\"name\":\"Nick Krontiris\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/ddf9cc8547b014a47350218d78230afc7d89e2211bd7c835af2f67ec9e55ac9c?s=96&d=wavatar&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/ddf9cc8547b014a47350218d78230afc7d89e2211bd7c835af2f67ec9e55ac9c?s=96&d=wavatar&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/ddf9cc8547b014a47350218d78230afc7d89e2211bd7c835af2f67ec9e55ac9c?s=96&d=wavatar&r=g\",\"caption\":\"Nick Krontiris\"},\"description\":\"Founder, Suprastratum\",\"sameAs\":[\"https:\\\/\\\/suprastratum.com\",\"https:\\\/\\\/www.facebook.com\\\/suprastratum\",\"https:\\\/\\\/www.instagram.com\\\/suprastratum\\\/\",\"https:\\\/\\\/www.pinterest.com\\\/suprastratum\\\/\",\"https:\\\/\\\/x.com\\\/nick_krontiris\"]}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"DO THE MEALS REMAIN SLOW IN THE EVENING? - Suprastratum","description":"Is it true that late night meals are fattening or is it all just a matter of calories? What is the reality? Read our article and find out!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/suprastratum.com\/en\/2019\/05\/03\/late-night-meals\/","og_locale":"en_US","og_type":"article","og_title":"\u03a0\u0391\u03a7\u0391\u0399\u039d\u039f\u03a5\u039d \u03a4\u0391 \u0393\u0395\u03a5\u039c\u0391\u03a4\u0391 \u0391\u03a1\u0393\u0391 \u03a4\u039f \u0392\u03a1\u0391\u0394\u03a5;","og_description":"\u0395\u03af\u03bd\u03b1\u03b9 \u03b1\u03bb\u03ae\u03b8\u03b5\u03b9\u03b1 \u03cc\u03c4\u03b9 \u03c4\u03b1 \u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1 \u03b1\u03c1\u03b3\u03ac \u03c4\u03bf \u03b2\u03c1\u03ac\u03b4\u03c5 \u03c0\u03b1\u03c7\u03b1\u03af\u03bd\u03bf\u03c5\u03bd \u03ae \u03bc\u03ae\u03c0\u03c9\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03cc\u03bb\u03b1 \u03b1\u03c0\u03bb\u03ac \u03b8\u03ad\u03bc\u03b1 \u03b8\u03b5\u03c1\u03bc\u03af\u03b4\u03c9\u03bd; \u03a0\u03bf\u03b9\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 \u03c0\u03c1\u03b1\u03b3\u03bc\u03b1\u03c4\u03b9\u03ba\u03cc\u03c4\u03b7\u03c4\u03b1; \u0394\u03b9\u03b1\u03b2\u03ac\u03c3\u03c4\u03b5 \u03c4\u03bf \u03ac\u03c1\u03b8\u03c1\u03bf \u03bc\u03b1\u03c2 \u03ba\u03b1\u03b9 \u03bc\u03ac\u03b8\u03b5\u03c4\u03b5!","og_url":"https:\/\/suprastratum.com\/en\/2019\/05\/03\/late-night-meals\/","og_site_name":"Suprastratum","article_publisher":"https:\/\/www.facebook.com\/suprastratumworld\/","article_author":"https:\/\/www.facebook.com\/suprastratum","article_published_time":"2019-05-03T13:05:35+00:00","article_modified_time":"2022-01-28T10:23:23+00:00","og_image":[{"width":640,"height":426,"url":"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/blur-1852926_640.jpg?fit=640%2C426&ssl=1","type":"image\/jpeg"}],"author":"Nick Krontiris","twitter_card":"summary_large_image","twitter_creator":"@nick_krontiris","twitter_site":"@nick_krontiris","twitter_misc":{"Written by":"Nick Krontiris","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/suprastratum.com\/2019\/05\/03\/late-night-meals\/#article","isPartOf":{"@id":"https:\/\/suprastratum.com\/2019\/05\/03\/late-night-meals\/"},"author":{"name":"Nick Krontiris","@id":"https:\/\/suprastratum.com\/#\/schema\/person\/6b95bc06681c677815d54f23fcf4af03"},"headline":"\u03a0\u0391\u03a7\u0391\u0399\u039d\u039f\u03a5\u039d \u03a4\u0391 \u0393\u0395\u03a5\u039c\u0391\u03a4\u0391 \u0391\u03a1\u0393\u0391 \u03a4\u039f \u0392\u03a1\u0391\u0394\u03a5;","datePublished":"2019-05-03T13:05:35+00:00","dateModified":"2022-01-28T10:23:23+00:00","mainEntityOfPage":{"@id":"https:\/\/suprastratum.com\/2019\/05\/03\/late-night-meals\/"},"wordCount":146,"commentCount":1,"publisher":{"@id":"https:\/\/suprastratum.com\/#organization"},"image":{"@id":"https:\/\/suprastratum.com\/2019\/05\/03\/late-night-meals\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/blur-1852926_640.jpg?fit=640%2C426&ssl=1","keywords":["GH","HGH","IGF-1","\u038e\u03c0\u03bd\u03bf\u03c2","\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2","\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03ba\u03b9\u03bb\u03ce\u03bd","\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2","\u0391\u03c5\u03be\u03b7\u03c4\u03b9\u03ba\u03ae \u039f\u03c1\u03bc\u03cc\u03bd\u03b7","\u0393\u03bb\u03c5\u03ba\u03cc\u03b6\u03b7","\u0394\u03b9\u03b1\u03b2\u03ae\u03c4\u03b7\u03c2 \u03a4\u03cd\u03c0\u03bf\u03c5 \u0399\u0399","\u0395\u03bd\u03b5\u03c1\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae \u0394\u03b1\u03c0\u03ac\u03bd\u03b7 \u0397\u03c1\u03b5\u03bc\u03af\u03b1\u03c2","\u0396\u03ac\u03c7\u03b1\u03c1\u03bf","\u0399\u03bd\u03c3\u03bf\u03c5\u03bb\u03af\u03bd\u03b7","\u039a\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03c2 \u039a\u03cd\u03ba\u03bb\u03bf\u03c2","\u039a\u03b9\u03c1\u03ba\u03ac\u03b4\u03b9\u03bf\u03b9 \u03a1\u03c5\u03b8\u03bc\u03bf\u03af","\u039a\u03b9\u03c1\u03ba\u03b1\u03b4\u03b9\u03ba\u03cc\u03c2 \u039a\u03cd\u03ba\u03bb\u03bf\u03c2","\u039a\u03b9\u03c1\u03ba\u03b1\u03b4\u03b9\u03ba\u03bf\u03af \u03a1\u03c5\u03b8\u03bc\u03bf\u03af","\u039b\u03b9\u03c0\u03cc\u03bb\u03c5\u03c3\u03b7","\u039c\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03c3\u03bc\u03cc\u03c2","\u039c\u03b5\u03bb\u03b1\u03c4\u03bf\u03bd\u03af\u03bd\u03b7","\u039f\u03c1\u03bc\u03cc\u03bd\u03b5\u03c2","\u03a4\u03c1\u03b9\u03b3\u03bb\u03c5\u03ba\u03b5\u03c1\u03af\u03b4\u03b9\u03b1","\u03a7\u03ac\u03c3\u03b9\u03bc\u03bf \u039b\u03af\u03c0\u03bf\u03c5\u03c2","\u03a7\u03ac\u03c3\u03b9\u03bc\u03bf \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2","\u03a7\u03ac\u03c3\u03b9\u03bc\u03bf \u03ba\u03b9\u03bb\u03ce\u03bd","Myth Busted","REE","Resting Energy Expenditure"],"articleSection":["HOW YOUR BODY WORKS","\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2","\u03a5\u0393\u0395\u0399\u0391","\u03a7\u03ac\u03c3\u03b9\u03bc\u03bf \u039b\u03af\u03c0\u03bf\u03c5\u03c2"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/suprastratum.com\/2019\/05\/03\/late-night-meals\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/suprastratum.com\/2019\/05\/03\/late-night-meals\/","url":"https:\/\/suprastratum.com\/2019\/05\/03\/late-night-meals\/","name":"DO THE MEALS REMAIN SLOW IN THE EVENING? - Suprastratum","isPartOf":{"@id":"https:\/\/suprastratum.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/suprastratum.com\/2019\/05\/03\/late-night-meals\/#primaryimage"},"image":{"@id":"https:\/\/suprastratum.com\/2019\/05\/03\/late-night-meals\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/blur-1852926_640.jpg?fit=640%2C426&ssl=1","datePublished":"2019-05-03T13:05:35+00:00","dateModified":"2022-01-28T10:23:23+00:00","description":"Is it true that late night meals are fattening or is it all just a matter of calories? What is the reality? Read our article and find out!","breadcrumb":{"@id":"https:\/\/suprastratum.com\/2019\/05\/03\/late-night-meals\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/suprastratum.com\/2019\/05\/03\/late-night-meals\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/suprastratum.com\/2019\/05\/03\/late-night-meals\/#primaryimage","url":"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/blur-1852926_640.jpg?fit=640%2C426&ssl=1","contentUrl":"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/blur-1852926_640.jpg?fit=640%2C426&ssl=1","width":640,"height":426},{"@type":"BreadcrumbList","@id":"https:\/\/suprastratum.com\/2019\/05\/03\/late-night-meals\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/suprastratum.com\/"},{"@type":"ListItem","position":2,"name":"\u03a0\u0391\u03a7\u0391\u0399\u039d\u039f\u03a5\u039d \u03a4\u0391 \u0393\u0395\u03a5\u039c\u0391\u03a4\u0391 \u0391\u03a1\u0393\u0391 \u03a4\u039f \u0392\u03a1\u0391\u0394\u03a5;"}]},{"@type":"WebSite","@id":"https:\/\/suprastratum.com\/#website","url":"https:\/\/suprastratum.com\/","name":"Suprastratum","description":"The authority on health, fitness and nutrition","publisher":{"@id":"https:\/\/suprastratum.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/suprastratum.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/suprastratum.com\/#organization","name":"Suprastratum","url":"https:\/\/suprastratum.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/suprastratum.com\/#\/schema\/logo\/image\/","url":"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2017\/08\/favico.png?fit=500%2C500","contentUrl":"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2017\/08\/favico.png?fit=500%2C500","width":"500","height":"500","caption":"Suprastratum"},"image":{"@id":"https:\/\/suprastratum.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/suprastratumworld\/","https:\/\/x.com\/nick_krontiris","https:\/\/www.instagram.com\/suprastratum\/","https:\/\/pinterest.com\/suprastratum","https:\/\/youtube.com\/channel\/UCW46-VMwbggYtL2GGGEO69A","https:\/\/social.vivaldi.net\/@NickKrontiris","https:\/\/www.facebook.com\/suprastratum"]},{"@type":"Person","@id":"https:\/\/suprastratum.com\/#\/schema\/person\/6b95bc06681c677815d54f23fcf4af03","name":"Nick Krontiris","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/ddf9cc8547b014a47350218d78230afc7d89e2211bd7c835af2f67ec9e55ac9c?s=96&d=wavatar&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/ddf9cc8547b014a47350218d78230afc7d89e2211bd7c835af2f67ec9e55ac9c?s=96&d=wavatar&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/ddf9cc8547b014a47350218d78230afc7d89e2211bd7c835af2f67ec9e55ac9c?s=96&d=wavatar&r=g","caption":"Nick Krontiris"},"description":"Founder, Suprastratum","sameAs":["https:\/\/suprastratum.com","https:\/\/www.facebook.com\/suprastratum","https:\/\/www.instagram.com\/suprastratum\/","https:\/\/www.pinterest.com\/suprastratum\/","https:\/\/x.com\/nick_krontiris"]}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/01\/blur-1852926_640.jpg?fit=640%2C426&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8RPzC-hc","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":9850,"url":"https:\/\/suprastratum.com\/en\/2025\/10\/04\/meal-timing\/","url_meta":{"origin":1066,"position":0},"title":"MEAL TIMING: A USEFUL WEIGHT MANAGEMENT TOOL?","author":"Nick Krontiris","date":"October 4, 2025","format":false,"excerpt":"In this article we look at whether meal timing can play a role in long-term weight management. Obesity is a multifactorial and highly heritable condition, influenced by the interaction between genetic predisposition and modifiable lifestyle behaviours. While the contribution of diet composition and...","rel":"","context":"In &quot;\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2&quot;","block_context":{"text":"\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2","link":"https:\/\/suprastratum.com\/en\/category\/%ce%b1%cf%80%cf%8e%ce%bb%ce%b5%ce%b9%ce%b1-%ce%bb%ce%af%cf%80%ce%bf%cf%85%cf%82\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2025\/10\/pexels-fauxels-3184183.jpg?fit=640%2C427&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2025\/10\/pexels-fauxels-3184183.jpg?fit=640%2C427&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2025\/10\/pexels-fauxels-3184183.jpg?fit=640%2C427&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":1238,"url":"https:\/\/suprastratum.com\/en\/2019\/05\/17\/ultra-processed-diets-obesity\/","url_meta":{"origin":1066,"position":1},"title":"PROCESSED FOODS AND OBESITY","author":"Nick Krontiris","date":"May 17, 2019","format":false,"excerpt":"Processed foods. What is their role in obesity? Can we freely eat whatever we want? Is it all about calories or is it not? In this article we will look at a study which focused on the effects of over-processed foods on weight. Before we go any further though, let's look at what the term...","rel":"","context":"In &quot;\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2&quot;","block_context":{"text":"\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2","link":"https:\/\/suprastratum.com\/en\/category\/%ce%b1%cf%80%cf%8e%ce%bb%ce%b5%ce%b9%ce%b1-%ce%bb%ce%af%cf%80%ce%bf%cf%85%cf%82\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/05\/burger-4145977_640-1.jpg?fit=640%2C426&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/05\/burger-4145977_640-1.jpg?fit=640%2C426&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/05\/burger-4145977_640-1.jpg?fit=640%2C426&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":4771,"url":"https:\/\/suprastratum.com\/en\/2022\/05\/29\/nutrition-iv\/","url_meta":{"origin":1066,"position":2},"title":"BASIC PRINCIPLES OF NUTRITION PART IV","author":"Nick Krontiris","date":"May 29, 2022","format":false,"excerpt":"In this article of our series, we continue our attempt to clarify what can lead to a successful diet. &lt; Previous: FOOD BASICS PART III - successful dieting requires realism Here, as in the previous two articles in this series, I will examine some scientific research. As...","rel":"","context":"In &quot;\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2&quot;","block_context":{"text":"\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2","link":"https:\/\/suprastratum.com\/en\/category\/%ce%b1%cf%80%cf%8e%ce%bb%ce%b5%ce%b9%ce%b1-%ce%bb%ce%af%cf%80%ce%bf%cf%85%cf%82\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2022\/05\/web-pexels-ella-olsson-1640777.jpg?fit=640%2C427&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2022\/05\/web-pexels-ella-olsson-1640777.jpg?fit=640%2C427&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2022\/05\/web-pexels-ella-olsson-1640777.jpg?fit=640%2C427&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":1297,"url":"https:\/\/suprastratum.com\/en\/2019\/06\/20\/fasting-autophagy-cancer\/","url_meta":{"origin":1066,"position":3},"title":"INTERMITTENT FASTING, AUTOPHAGY AND CANCER","author":"Nick Krontiris","date":"June 20, 2019","format":false,"excerpt":"Intermittent fasting or \"intermittent fasting\". Can it really be instrumental in the prevention or even treatment of cancer? Intermittent or intermittent fasting is, in short, the voluntary restriction of the time during which one can eat. The most popular fasting protocol is the \"window\" of...","rel":"","context":"In &quot;\u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae&quot;","block_context":{"text":"\u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae","link":"https:\/\/suprastratum.com\/en\/category\/%ce%b4%ce%b9%ce%b1%cf%84%cf%81%ce%bf%cf%86%ce%ae\/"},"img":{"alt_text":"\u03a0\u03b1\u03c7\u03c5\u03c3\u03b1\u03c1\u03ba\u03af\u03b1, \u0394\u03af\u03b1\u03b9\u03c4\u03b1, \u0394\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae, \u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03ba\u03b9\u03bb\u03ce\u03bd, \u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2, \u03a7\u03ac\u03c3\u03b9\u03bc\u03bf \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03a7\u03ac\u03c3\u03b9\u03bc\u03bf \u03ba\u03b9\u03bb\u03ce\u03bd, \u03a7\u03ac\u03c3\u03b9\u03bc\u03bf \u03bb\u03af\u03c0\u03bf\u03c5\u03c2, \u0391\u03b4\u03c5\u03bd\u03ac\u03c4\u03b9\u03c3\u03bc\u03b1, \u0394\u03b9\u03b1\u03bb\u03bb\u03b5\u03b9\u03bc\u03b1\u03c4\u03b9\u03ba\u03ae \u039d\u03b7\u03c3\u03c4\u03b5\u03af\u03b1, \u0394\u03b9\u03b1\u03bb\u03bb\u03b5\u03af\u03c0\u03bf\u03c5\u03c3\u03b1 \u039d\u03b7\u03c3\u03c4\u03b5\u03af\u03b1, Fasting, Intermittent Fasting, \u039a\u03b1\u03c1\u03ba\u03af\u03bd\u03bf\u03c2, \u0391\u03c5\u03c4\u03bf\u03c6\u03b1\u03b3\u03af\u03b1, \u039c\u03b7\u03c7\u03b1\u03bd\u03b9\u03c3\u03c4\u03b9\u03ba\u03cc\u03c2 \u03c3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03c1\u03b1\u03c0\u03b1\u03bc\u03c5\u03ba\u03af\u03bd\u03b7\u03c2, \u03a3\u03c4\u03cc\u03c7\u03bf\u03c2 \u03c1\u03b1\u03c0\u03b1\u03bc\u03c5\u03ba\u03af\u03bd\u03b7\u03c2 \u03c4\u03c9\u03bd \u03b8\u03b7\u03bb\u03b1\u03c3\u03c4\u03b9\u03ba\u03ce\u03bd, mTOR, \u0391\u039c\u03a1-\u03b5\u03bd\u03b5\u03c1\u03b3\u03bf\u03c0\u03bf\u03b9\u03b7\u03bc\u03ad\u03bd\u03b7 \u03c0\u03c1\u03c9\u03c4\u03b5\u03ca\u03bd\u03b9\u03ba\u03ae \u03ba\u03b9\u03bd\u03ac\u03c3\u03b7, AMPK","src":"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/06\/running-573762_640.jpg?fit=640%2C425&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/06\/running-573762_640.jpg?fit=640%2C425&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2019\/06\/running-573762_640.jpg?fit=640%2C425&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":1515,"url":"https:\/\/suprastratum.com\/en\/2020\/01\/13\/nutrition-iii\/","url_meta":{"origin":1066,"position":4},"title":"FUNDAMENTALS OF DIET PART III - a successful diet needs realism","author":"Nick Krontiris","date":"January 13, 2020","format":false,"excerpt":"In this article we address one of the most common promises of diet and nutrition \"gurus\", explaining why losing weight fast is the surest way to fail. &lt; Previous: Fundamentals of Nutrition Part II - the basis for a successful diet In this article I will look at some...","rel":"","context":"In &quot;\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2&quot;","block_context":{"text":"\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2","link":"https:\/\/suprastratum.com\/en\/category\/%ce%b1%cf%80%cf%8e%ce%bb%ce%b5%ce%b9%ce%b1-%ce%bb%ce%af%cf%80%ce%bf%cf%85%cf%82\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2020\/01\/spaghetti-2931846_640.jpg?fit=640%2C359&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2020\/01\/spaghetti-2931846_640.jpg?fit=640%2C359&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2020\/01\/spaghetti-2931846_640.jpg?fit=640%2C359&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":1755,"url":"https:\/\/suprastratum.com\/en\/2020\/05\/19\/keto-vs-low-fat\/","url_meta":{"origin":1066,"position":5},"title":"KETOGENIC DIET: DOES IT REALLY WORK?","author":"Nick Krontiris","date":"May 19, 2020","format":false,"excerpt":"One of the advantages of the ketogenic diet or keto is considered to be the ease of weight loss. But is it? Ease of adherence to a particular diet and whether it helps with feelings of satiety after eating and hunger in general are extremely important factors...","rel":"","context":"In &quot;\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2&quot;","block_context":{"text":"\u0391\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2","link":"https:\/\/suprastratum.com\/en\/category\/%ce%b1%cf%80%cf%8e%ce%bb%ce%b5%ce%b9%ce%b1-%ce%bb%ce%af%cf%80%ce%bf%cf%85%cf%82\/"},"img":{"alt_text":"\u03ba\u03b5\u03c4\u03bf\u03b3\u03bf\u03bd\u03b9\u03ba\u03ae, \u03ba\u03ad\u03c4\u03bf, keto, \u03ba\u03b5\u03c4\u03bf\u03b3\u03b5\u03bd\u03ae\u03c2, \u03ba\u03b5\u03c4\u03bf\u03bd\u03b9\u03ba\u03ae, \u03ba\u03b5\u03c4\u03cc\u03bd\u03b5\u03c2, \u03b4\u03af\u03b1\u03b9\u03c4\u03b1, \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae, \u03c0\u03b1\u03c7\u03c5\u03c3\u03b1\u03c1\u03ba\u03af\u03b1, \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03b1\u03b4\u03c5\u03bd\u03ac\u03c4\u03b9\u03c3\u03bc\u03b1, \u03bc\u03b1\u03ba\u03c1\u03bf\u03b6\u03c9\u03af\u03b1, \u03c5\u03b3\u03b5\u03af\u03b1, \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03bb\u03af\u03c0\u03bf\u03c5\u03c2, \u03c7\u03ac\u03c3\u03b9\u03bc\u03bf \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2, \u03c7\u03ac\u03c3\u03b9\u03bc\u03bf \u03bb\u03af\u03c0\u03bf\u03c5\u03c2, \u03c7\u03ac\u03c3\u03b9\u03bc\u03bf \u03ba\u03b9\u03bb\u03ce\u03bd, \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03ba\u03b9\u03bb\u03ce\u03bd","src":"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2020\/05\/1-steak-978666_640.jpg?fit=640%2C425&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2020\/05\/1-steak-978666_640.jpg?fit=640%2C425&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/suprastratum.com\/wp-content\/uploads\/2020\/05\/1-steak-978666_640.jpg?fit=640%2C425&ssl=1&resize=525%2C300 1.5x"},"classes":[]}],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/suprastratum.com\/en\/wp-json\/wp\/v2\/posts\/1066","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/suprastratum.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/suprastratum.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/suprastratum.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/suprastratum.com\/en\/wp-json\/wp\/v2\/comments?post=1066"}],"version-history":[{"count":31,"href":"https:\/\/suprastratum.com\/en\/wp-json\/wp\/v2\/posts\/1066\/revisions"}],"predecessor-version":[{"id":4421,"href":"https:\/\/suprastratum.com\/en\/wp-json\/wp\/v2\/posts\/1066\/revisions\/4421"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/suprastratum.com\/en\/wp-json\/wp\/v2\/media\/1201"}],"wp:attachment":[{"href":"https:\/\/suprastratum.com\/en\/wp-json\/wp\/v2\/media?parent=1066"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/suprastratum.com\/en\/wp-json\/wp\/v2\/categories?post=1066"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/suprastratum.com\/en\/wp-json\/wp\/v2\/tags?post=1066"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}