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It signals fullness through GLP-1 receptors in the hypothalamus and brainstem, which patients describe as the quieting of food noise, connected to the psychology around overeating and resultant weight gain

208 One crossover trial that compared a high-protein diet to a high-carbohydrate diet in 24 healthy men found the high-carbohydrate diet led to a small increase in melatonin production, less time in light (N1) sleep, less time needed to fall asleep, and better sleep efficiency compared with the high-protein diet

The exact amount varies based on individual factors like starting weight, blood sugar levels, and overall health.