{"id":8029,"date":"2017-05-24T15:55:53","date_gmt":"2017-05-24T21:55:53","guid":{"rendered":"https:\/\/askthescientists.com\/?p=8029\/"},"modified":"2025-10-08T14:07:27","modified_gmt":"2025-10-08T20:07:27","slug":"sleep-deprivation-may-increase-food-intake-promote-obesity","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/es\/sleep-deprivation-may-increase-food-intake-promote-obesity\/","title":{"rendered":"La falta de sue\u00f1o y su impacto en la ingesta de alimentos"},"content":{"rendered":"

\"tired\"<\/p>\n

Sentirse cansado y hambriento a menudo van de la mano, y la ciencia puede explicar por qu\u00e9. Despu\u00e9s de una mala noche de sue\u00f1o, es posible que sientas la necesidad de comer con m\u00e1s frecuencia o comer comidas m\u00e1s abundantes debido a que la falta de energ\u00eda puede hacer que el hambre se sienta con mayor intensidad.<\/p>\n

Las investigaciones recientes muestran que la falta de sue\u00f1o no solo afecta c\u00f3mo te sientes, sino que tambi\u00e9n puede influir en cu\u00e1nto comes. De hecho, los estudios sugieren que dormir poco de manera constante puede contribuir a comer en exceso y aumentar el riesgo de obesidad.<\/p>\n

Estudio 1: La falta de sue\u00f1o provoca un aumento de la ingesta de alimentos en hombres saludables<\/h2>\n

Se sabe que la privaci\u00f3n de sue\u00f1o durante un corto plazo aumenta las concentraciones plasm\u00e1ticas de grelina (una hormona relacionada con el aumento del apetito) y disminuye las concentraciones de leptina (una hormona relacionada con la saciedad). En un estudio cruzado aleatorio, los investigadores estudiaron a doce hombres normalmente saludables y no obesos para observar el efecto de la falta de sue\u00f1o en la ingesta de alimentos que proporcionan energ\u00eda y la actividad f\u00edsica.<\/p>\n

Durante la primera noche de cada sesi\u00f3n de 48 horas, los sujetos ten\u00edan 8 horas de sue\u00f1o (desde la medianoche hasta las 8:00 am) o 4 horas (desde las 02:00 am hasta las 06:00 am). Todos los alimentos consumidos a partir de entonces (mermelada sobre tostada con mantequilla para el desayuno, buffet para el almuerzo y un men\u00fa libre para la cena) se consumieron ad libitum (sin restricciones). Tambi\u00e9n se registr\u00f3 la actividad f\u00edsica y se evaluaron las sensaciones de hambre, la percepci\u00f3n de agrado de los alimentos, el deseo de comer algunos alimentos y la somnolencia.<\/p>\n

En comparaci\u00f3n con la sesi\u00f3n de sue\u00f1o de 8 horas, los sujetos consumieron 559 calor\u00edas m\u00e1s (22%) el d\u00eda despu\u00e9s de la restricci\u00f3n del sue\u00f1o y el hambre fue mayor antes del desayuno y la cena. Los investigadores no observaron ning\u00fan cambio en la percepci\u00f3n del placer de los alimentos ni en el deseo de comerlos. La actividad f\u00edsica fue ligeramente mayor despu\u00e9s de la restricci\u00f3n del sue\u00f1o que despu\u00e9s de 8 horas de sue\u00f1o, aunque la sensaci\u00f3n de somnolencia fue m\u00e1s evidente.<\/p>\n

En este grupo de hombres saludables, una noche de sue\u00f1o reducido provoc\u00f3 un aumento en la ingesta de alimentos y, en menor medida, en el gasto energ\u00e9tico relacionado con la actividad f\u00edsica. Aunque es necesario hacer m\u00e1s investigaciones para confirmar los resultados de este peque\u00f1o estudio, estos resultados sugieren que la restricci\u00f3n del sue\u00f1o podr\u00eda ser un factor que promueve la obesidad.<\/p>\n

Estudio 2: La falta de sue\u00f1o puede llevar a comer en exceso<\/h2>\n

La obesidad es un problema creciente en muchos pa\u00edses alrededor del mundo. Se ha planteado la hip\u00f3tesis de que la duraci\u00f3n del sue\u00f1o influye en el consumo de calor\u00edas y varios estudios han analizado esta relaci\u00f3n a lo largo de los a\u00f1os. Ahora hay un metaan\u00e1lisis que combina estos datos para proporcionar un panorama m\u00e1s claro. El metaan\u00e1lisis se publica en el European Journal of Clinical Nutrition y combina los resultados de 11 estudios para analizar el efecto de la restricci\u00f3n de sue\u00f1o sobre la ingesta y el gasto energ\u00e9tico.<\/p>\n

Los 11 estudios conten\u00edan los resultados de 172 individuos participantes en dichos estudios. El an\u00e1lisis revela que la privaci\u00f3n parcial de sue\u00f1o result\u00f3 en un consumo promedio diario de 385 calor\u00edas m\u00e1s (p<0,00001). El aumento de calor\u00edas fue acompa\u00f1ado de una disminuci\u00f3n significativa en la ingesta de prote\u00ednas y una mayor ingesta de grasas. No hubo un impacto significativo en el gasto energ\u00e9tico. Si la falta de sue\u00f1o durante un largo plazo contin\u00faa provocando un consumo extra de calor\u00edas, un mayor aumento de peso es un riesgo obvio. Sin embargo, es necesario llevar a cabo m\u00e1s investigaciones de largo plazo para determinar el riesgo real de que la falta de sue\u00f1o contribuya a la probabilidad de padecer obesidad. Alternativamente, tambi\u00e9n es necesario realizar investigaciones para determinar si dormir m\u00e1s podr\u00eda reducir el consumo de calor\u00edas y desempe\u00f1ar un papel en la prevenci\u00f3n de la obesidad.<\/p>\n

El v\u00ednculo entre la salud, el sue\u00f1o y la dieta<\/h2>\n

Si bien todos nos esforzamos por tener un sue\u00f1o reparador y una nutrici\u00f3n equilibrada, la vida no siempre se adapta a nuestros deseos. El estr\u00e9s, los problemas de salud y las exigencias diarias pueden alterar el sue\u00f1o y provocar un aumento de la ingesta de alimentos. Aunque no todo est\u00e1 bajo tu control, ser consciente de tus h\u00e1bitos de sue\u00f1o y de tus patrones de alimentaci\u00f3n es un paso poderoso hacia una mejor salud. Asimismo, hacer peque\u00f1os cambios de manera intencional puede ayudarte a identificar \u00e1reas de mejora y, en \u00faltima instancia, favorecer tu bienestar general.<\/p>\n<\/div><\/section>\n

\n

Brondel L, Romer MA, Nougues PM, Touyarou P, Davenne D. Acute partial sleep deprivation increases food intake in healthy men. Am J Clin Nutr. 2010;91(6):1550-9.<\/a><\/p>\n

Al khatib HK, Harding SV, Darzi J, Pot GK. The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis. Eur J Clin Nutr. 2016; Nov 2.<\/a><\/p>\n<\/div><\/div><\/div><\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":10897,"featured_media":6088,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[15],"tags":[20752,20748],"class_list":["post-8029","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categorizar","tag-healthy-weight-es","tag-sleep-hygiene-es"],"acf":[],"yoast_head":"\nLa falta de sue\u00f1o y su impacto en la ingesta de alimentos - Ask The Scientists<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/askthescientists.com\/es\/sleep-deprivation-may-increase-food-intake-promote-obesity\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" 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