Eating Before Bed: Why Everything You’ve Heard is Wrong

Written by Tim Skwiat

eating before bed

How many times have you heard, “Eating before bed will make you fat”? Or, “NEVER eat after 8pm at night or it will just go to your waist and hips”? If you’re like me, you’ve heard it countless times, and every time I do, this is how I feel:

 eating before bed

It’s a mystery to me why this myth continues to permeate the Interweb. Of course, restricting food intake to a certain window of time can be an effective weight management tool—it’s called intermittent fasting. And sure, midnight snacking on “junk” is likely going to be a deterrent to your weight-loss goals.

Yet, contrary to popular belief, eating before bed does NOT magically make you gain weight. In fact, eating healthy snacks before bed can help you lose fat, build calorie-burning muscle, recover from exercise faster, and even sleep better. In this article, you’ll learn exactly what foods to eat before bed—and why—to accelerate your health and fitness progress.

Eating Before Bed: What Science Says…

While there are individual differences, randomized scientific trials seem to further contradict the notion that weight gain is inevitable with late-night eating.1 In fact, a crossover study published in the American Journal of Clinical Nutrition showed that healthy men and women who consumed all their calories in a 4-hour window leading up to bedtime lost body fat (4.6 pounds)—compared to NO fat loss when they spread out their calories over 3 meals per day.2

Editor’s Note: The 4 Best Foods to Eat Before Bed

In reality, when it comes to weight management, if food choices and portion sizes are constant, when you eat doesn’t make a big difference for most people most of the time. That is, if you consistently make good food choices in the appropriate amounts—for your goals, activity levels, and physiology (e.g., insulin sensitivity)—it’s perfectly fine eating before bed.

Even more, a late-night snack consisting of the right foods may help you stick to your nutrition plan, sleep better, recover faster, and even improve body composition. Having said all that, naturally you might ask, “What should you be eating before bed?” Excellent question, my friend; here are some helpful guidelines and recommendations.

Focus on Protein, Particularly Slow-Digesting Sources

Protein-rich foods are the centerpiece of the ultimate pre-bed meal. In general, high-protein diets have been shown to be highly effective for improving body composition, promoting overall health, and supporting a healthy metabolism.35 What’s more, high-protein meals boost satiety, which means they help keep you feeling full and satisfied.6 After all, who likes going to bed feeling hungry?

Not only that, consuming 20 – 40 grams of slow-digesting proteins (e.g., casein protein, which comes from milk) prior to sleep has been shown to boost recovery from exercise and lead to greater gains in calorie-burning muscle and strength over time.79

Here are some of my top protein choices for nighttime:

  • Greek yogurt (good source of casein)
  • Cottage cheese (good source of casein)
  • Milk-based protein supplement that includes micellar casein
  • Eggs

Special Offer: Get $10 OFF (or more) per Bottle of BioTrust Low Carb Protein Powder Along with 3 FREE Bonuses (expires soon)

Get Low, Low, Low—Low Energy Density, That Is

While most people get hung up on the calorie content of food, it’s the volume of food you consume that may be the most important factor that makes you feel full and stop eating.10 Along those lines, energy density is defined as the relationship of calories to the weight of food (i.e., calories per gram), and low-energy-dense foods (LEDF) are those that contain very few calories per weight/volume of food (i.e., 0.0 – 1.5 calories per gram, by weight).

Research shows that diets rich in LEDF, which tend to have high water and fiber content, promote satiety, reduce hunger, decrease overall calorie intake, and promote weight loss. Foods rich in LEDF are some of the best eating before bed options. By definition, that’s eating more (overall food) while eating less (calories): BINGO!

Virtually all vegetables and most fruits are LEDF; here are some of my favorites that make the cut for nighttime feeding:

  • Cruciferous vegetables
  • Broccoli
  • Kale
  • Cauliflower
  • Brussels Sprouts
  • Cabbage
  • Arugula
  • Spinach
  • Berries
  • Cherries
  • Kiwifruit

Added bonus: both cherries and kiwifruit have been shown to promote more restful sleep, making them even more appropriate foods to eat before bed.11,12

Add Some Healthy Fats

Healthy fat is also a good addition to your pre-bed meal. On one hand, fats can help slow the rate of gastric emptying, and when combined with carbohydrates, fat may help reduce the glycemic response of the meal (i.e., how quickly carbohydrates appear in the bloodstream).13,14

In general, healthy fats help increase satiety by stimulating the release of hunger-suppressing hormones.15 What’s more, combining fat with fiber-rich foods—like any of the LEDF above—has been shown to further increase the satiating potential of fat.16

Here are some of my top eating before bed healthy fats:

  • Avocados
  • Coconut oil
  • Mixed nuts
  • Seeds

Putting all the Pieces Together

**BOOM!** What was that? It was the sound of another myth busted, that’s what! The take-home point is that consuming the right foods in the right amounts at nighttime will not inherently lead to fat gain. In fact, the opposite is quite possibly a greater reality, as a balanced diet rich in high-quality protein, fiber-rich foods, and healthy fats can help improve appetite control and satiety, promote fat loss, optimize health, boost body composition, increase calorie-burning muscle, and improve strength and recovery.

Here are a few examples of my favorite nighttime snacks:

  • Greek yogurt with mixed nuts and kiwifruit
  • Cottage cheese with pumpkin seeds and cherries
  • A BioTrust Low Carb smoothie with coconut oil, spinach, and berries
  • A spinach, kale, and arugula salad topped with avocado and hard-boiled egg

I don’t know about you, but all this food talk is making me hungry!

Now, if you happened to get the sage advice of not eating before bed from friends or family, take a moment to share this with them by text, email, or social media simply by clicking the links below. Also, I’d love for you to take a moment to comment below and share your feedback. Help us get America healthy!

Next Steps:

Now that the “eating before bed” negative myth has been busted, wouldn’t it be nice to find out the best meals to quench those late night hunger cravings?

In our free 27 page report “The Ultimate Pre-Bed Meal”, we show you how to crush cravings and blast belly fat when you enjoy your midnight snack.

==>The Ultimate Pre-Bed Meal

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More From Tim Skwiat


  • 1. Nonino-Borges CB, Martins Borges R, Bavaresco M, Suen VMM, Moreira AC, Marchini JS. Influence of meal time on salivary circadian cortisol rhythms and weight loss in obese women. Nutr Burbank Los Angel Cty Calif. 2007;23(5):385-391. doi:10.1016/j.nut.2007.02.007.
  • 2. Stote KS, Baer DJ, Spears K, et al. A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults. Am J Clin Nutr. 2007;85(4):981-988.
  • 3. Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008;87(5):1558S-1561S.
  • 4. Soenen S, Martens EAP, Hochstenbach-Waelen A, Lemmens SGT, Westerterp-Plantenga MS. Normal protein intake is required for body weight loss and weight maintenance, and elevated protein intake for additional preservation of resting energy expenditure and fat free mass. J Nutr. 2013;143(5):591-596. doi:10.3945/jn.112.167593.
  • 5. Westerterp-Plantenga MS, Nieuwenhuizen A, Tomé D, Soenen S, Westerterp KR. Dietary protein, weight loss, and weight maintenance. Annu Rev Nutr. 2009;29:21-41. doi:10.1146/annurev-nutr-080508-141056.
  • 6. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004;23(5):373-385.
  • 7. Groen BBL, Res PT, Pennings B, et al. Intragastric protein administration stimulates overnight muscle protein synthesis in elderly men. Am J Physiol Endocrinol Metab. 2012;302(1):E52-60. doi:10.1152/ajpendo.00321.2011.
  • 8. Res PT, Groen B, Pennings B, et al. Protein ingestion before sleep improves postexercise overnight recovery. Med Sci Sports Exerc. 2012;44(8):1560-1569. doi:10.1249/MSS.0b013e31824cc363.
  • 9. Snijders T, Res PT, Smeets JS, et al. Protein ingestion before sleep increases muscle mass and strength gains during prolonged resistance-type exercise training in healthy young men. J Nutr. 2015;145(6):1178-1184. doi:10.3945/jn.114.208371.
  • 10. Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-690.
  • 11. Garrido M, Paredes SD, Cubero J, et al. Jerte Valley cherry-enriched diets improve nocturnal rest and increase 6-sulfatoxymelatonin and total antioxidant capacity in the urine of middle-aged and elderly humans. J Gerontol A Biol Sci Med Sci. 2010;65(9):909-914. doi:10.1093/gerona/glq099.
  • 12. Lin H-H, Tsai P-S, Fang S-C, Liu J-F. Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pac J Clin Nutr. 2011;20(2):169-174.
  • 13. Moghaddam E, Vogt JA, Wolever TMS. The effects of fat and protein on glycemic responses in nondiabetic humans vary with waist circumference, fasting plasma insulin, and dietary fiber intake. J Nutr. 2006;136(10):2506-2511.
  • 14. Gentilcore D, Chaikomin R, Jones KL, et al. Effects of fat on gastric emptying of and the glycemic, insulin, and incretin responses to a carbohydrate meal in type 2 diabetes. J Clin Endocrinol Metab. 2006;91(6):2062-2067. doi:10.1210/jc.2005-2644.
  • 15. Samra RA. Fats and Satiety. In: Montmayeur J-P, le Coutre J, eds. Fat Detection: Taste, Texture, and Post Ingestive Effects. Frontiers in Neuroscience. Boca Raton (FL): CRC Press/Taylor & Francis; 2010. Accessed December 8, 2015.
  • 16. Burton-Freeman B, Davis PA, Schneeman BO. Plasma cholecystokinin is associated with subjective measures of satiety in women. Am J Clin Nutr. 2002;76(3):659-667.
  • Super article! It’s nice to know that some foods are not only OK, but good to eat before bed!

    • Mike Bond

      Wow, it’s sure hard to get good information on the net, thanks for the truth, its funny how where all miss Informed

      • Hi Mike,

        Thank you very much for sharing this; we consider it a privilege to be your trusted nutrition resource. You mentioned that it’s funny how there’s so much misinformation out there. I actually find the amount of misleading “information” to be incredibly disappointing and frustrating.

        That’s why I consider it such an honor to be a part of a brand that’s committed to honesty and integrity. We hope that you continue to follow the blog, and if you ever have any questions, please don’t hesitate to let me know.

        Coach Tim

        • Philo Shaan

          Please send me list of foods
          Which are easily available in India as doctors had asked me to reduce weight but I don’t know what to eat and what not please give me a diet chart so that I can loose more weight my mom is giving me lemon juice in the morning without sugar and without honey and it tastes very sour and I don’t really like that.

          • Cristina

            Greetings, Philo.

            To begin, since we are not medical doctors or privy to your medical history, I would always advise you to follow all recommendations or treatment plans set forth by your primary physician.

            It would appear that your mother is helping you with your action plan, and I would be interested to hear more about this, and if this was something that was suggested by your physician, and how this is working out for you?

            Speaking in terms of your diet, a high-protein diet will yield the best weight loss profile, as well as optimize feelings of fullness. We generally recommend that you try and get roughly .08 to 1 gram of protein per pound of body weight.

            Coach Tim wrote a fantastic article which discusses the importance of a diet higher in protein, which I would recommend taking a look at:

            Why Is Optimizing Protein Intake So Important?

            Along these lines, some of our other articles here on the blog are helpful in identifying what constitutes good nutrition, such as the following:

            Clean Eating: A Beginner’s Guide

            There are many other factors which play a role in allowing you to maintain optimal health, body composition, and performance such as engaging in physical activity, managing stress, and good sleep hygiene. Rather than tackling all of these at once, it may be a good idea to focus on one habit at a time, and since you initially mentioned you diet, this would be a great place to start.

            Once you have established a healthy meal plan and feel confident in making mindful choices, you can move onto another habit.

            As always, please be sure to obtain prior approval from your physician before making any changes to your diet or exercise program, Philo.

        • AwakeandAware

          Hi Tim,
          I work nights, specifically from 10pm to 7am.
          My first break is at 12am for 15 minutes.
          ‘Lunch’ is from 2am to 3am and I do not eat, just water and lay down.
          Last break is at 5am for 15 minutes.
          I am off at 7am and home for breakfast, eggs toast fruit and then I will sleep for a bit.
          If I get two to three hours intermittently during the day, I consider myself lucky. : )
          I just ordered the bio low carb and the Metabogreens, when would be the best time for me to use these?
          Would I be able to mix the two together?
          Thank you so much for your thoughts,
          looking forward to your advise.

          • Hi AwakeandAware,

            I hope this finds you doing well! Thank you very much for stopping by and sharing your questions. I consider it a great privilege to help you out.

            If you don’t mind, let’s start with your questions, in reverse order. For starters, you can absolutely mix BioTrust Low Carb and MetaboGreens together. In fact, I do this quite often myself. I find that the Vanilla Cream flavor of BioTrust Low Carb works quite well with the sweet berry flavor of MetaboGreens. That said, I could see how the Peach Mango and Strawberry Banana flavors of Low Carb would also be quite complementary.

            As far as when would be the best time for you to enjoy this tasty, health boosting combo, that’s a bit tougher to say given that the only food intake I’m privy of is your “breakfast” at 7am. It would be interesting to see the “big picture.” In other words, it might be helpful to have more details about your overall nutrition.

            Having said that, it might be a good idea to consider using the Low Carb-MetaboGreens combo at a point during your day when you find that you’re inclined to make less-than-stellar choices—if there is such a time—or when you might be experiencing some willpower-challenging moments (i.e., when you have cravings for junk food).

            All that said, the elephant in the room is shift work. It’s a bugger, and if anyone knows that, it’s you. I’d like to hear more about how you feel like you’re managing your schedule, stress, and sleep. There’s some pretty interesting evolving research in relevant areas, and I’d like to do everything I can to make sure that you enjoy the best possible health.

            Please feel free to share any additional information that you think might be relevant. I look forward to hearing from you.

            Coach Tim

    • Hi Doreen,

      I hope this finds you doing well! Thanks so much for your feedback and encouragement; we appreciate it. If there’s anything that we can do to help you on your journey, please don’t hesitate to let us know.

      Coach Tim

  • Roger Peterson

    You mentioned milk as a good night time snack, I am sure you would know that processed milk is one of the worst things you can drink. It has over 20+ chemicals plus the bad bad rBGH added to most of the milk you buy at a store.
    Processing milk changes the good fat in raw milk to a bad fat when its homogenized!
    Do some research on milk for your health sake! You will find the above has positive proof of being true. I don’t believe there have been any deaths from raw milk, but there have been untold numbers of deaths from processed milk, research will find that true also

    • Hi Roger,

      Thank you very much for taking the time to read this article and share your feedback. You make some interesting points, and we appreciate you taking the time to do so.

      Based on this article alone, I can see how it might have left you as upset as it did. However, when you take a deeper look into our body of work, I think you’ll notice that we make some similar recommendations.

      For instance, we take a great deal of pride in the fact that our milk-based proteins are sourced from happy, healthy, humanely-treated cows, which are not exposed to the potentially dangerous synthetic growth hormones that you mentioned. Further, we recommend that when folks do choose dairy, they opt for organic whenever possible. Here are some examples where we’ve made that suggestion along with supporting research for why we do:

      What is Clean Eating?

      The Ultimate Pre-Bed Meal

      With regard to recommended raw over pasteurized milk, the reality is that, at the federal level, the FDA bans the sale of raw milk. While individual states may adopt their own laws, it would be irresponsible for us to make such a recommendation even if what you’re saying is true.

      Speaking of which, the majority of research tends to suggest that dairy consumption is at best associated with positive cardiometabolic outcomes, and at worst, neutral outcomes—not negative as you mentioned. Considering that raw dairy is illegal, we can safely assume that these studies are tracking intake of pasteurized dairy. Here are two recent studies published in the peer-reviewed international review journal Advances in Nutrition:

      Comprehensive Review of the Impact of Dairy Foods and Dairy Fat on Cardiometabolic Risk

      Systematic Review of the Association between Dairy Product Consumption and Risk of Cardiovascular-Related Clinical Outcomes

      Overall, there is no paucity of data on the potential health benefits of dairy consumption. Sure, some people will do better without it, but in the case of a blog article, we do speak in generalities. Shame on me for omitting the complete recommendation to opt for organic, rBGH/rBST-free dairy if/when possible. However, I stand by the recommendation provided.

      I do invite you to share any additional information or references that you have. As a student of nutrition, I am completely open to learning. Thank you, Roger.

      Coach Tim

      • Christina

        Hi Tim,

        I really appreciate your inclusion of peer reviewed work to support your views.

        I have read that eating 2 tablespoons of honey before bed can cause you to loose weight better than even exercise. It’s a large statement that I would not believe if I didn’t see it on many sites. They included reasons like it helping to balance hormones and heal muscle tissue. I can’t seem to find any articles through google scholar about this though.

        Do you have any thoughts on if it could help with weight loss to consume honey right before bed? Or do you have any recommendations of where I could look to find out the truth ok this matter?

        Thank you for taking the time to read this,


        • Hi Christina,

          I hope this finds you doing well! Thank you so much for stopping by and for sharing your feedback and kind words. It means a lot to me that you appreciate references to the peer-reviewed research. We do our best to base our position on the evidence—both published studies and real-world experience.

          I can see why you’re skeptical about what you’re reading with regard to honey. I agree, that’s a very large statement, to say the least. I have seen no studies directly comparing the following conditions on weight loss (or any dependent variable for that matter): 1. taking 2 tablespoons of honey before bed to 2. regular exercise. So, it would be, at best, an extrapolation to make such a statement.

          Indeed, the overall body of evidence (systematic reviews with meta-analysis) provide the very grim conclusion that “exercise alone doesn’t work”:

          Weight-loss outcomes: a systematic review and meta-analysis of weight-loss clinical trials with a minimum 1-year follow-up.

          In other words, when we look at the entirety of data, studies involving exercise-only interventions result in very little weight loss. As far as honey goes, there is some research that it can be very effective in reducing coughing associated with upper respiratory tract infections. Although I haven’t seen it published in any peer-reviewed studies, anecdotal evidence suggests that honey can help improve quality of sleep.

          Along those lines, it’s possible to speculate that it could contribute to better quality of weight loss during a reduced-calorie diet. I’ve seen evidence that lack of sufficient sleep results in greater loss in muscle mass and less fat loss when following a reduced-calorie diet. There is one study, to my knowledge, showing that taking kanuka honey (along with cinnamon, chromium, and magnesium) for 40 days resulted in modest weight loss (about 4.5 pounds).

          Having said all that, I don’t see any data to support that taking two tablespoons of honey is superior for weight management or overall health than regular exercise. That seems like quite a reach. That said, I don’t necessarily see a problem experimenting with consuming honey before bed; based on anecdotal evidence, it may help with sleep, and it goes without saying that getting sufficient sleep is tremendously important for overall health.

          I hope that you find this helpful, Christina. If you have any additional questions, please don’t hesitate to let us know.

          Coach Tim

      • Peter Clifford

        G’day Tim it’s fr33kSh0w2012 from Australia Yet to try the shake stuff yet, As I also have a Pro-biotic which has about 15 different strains of beneficial bacteria in it although we all have gut bugs at the moment (due to my sister picking it up at her day program)

        I was wondering if it was OK to mix IC-5™ up with CardioClear7™ and ULTRA OMEGA BURN and some Nutri02™ and have one of your shakes at the same time Or would that cause serious problems I have Irritable Bowel syndrome so I’m quite unsure of the stuff?

        I also Boil my meats on account of having NO TEETH had them removed because I was assaulted when I was 21 years old (why do I always get bloody assaulted?) and had my skull shattered like a spiders web I’m turning 35 this year and my docs been on my back about losing weight I’m 240lbs my weight seems to fluctuate hourly sometimes in mere minutes I Know crazy right?!?

        I also use this VIPWELLNESSNETWORK their foods are Crazy bad because I have soy and fish allergies IF I eat any type of fish I get rashes and an unable to feel anything well, you know “Down there” they’ve got things like

        PEAR AND BACON PANCAKES yeah Gross right! and stuff like CUCUMBER and TOMATO salad I’m CANT EAT TOMATOES it sets my IBS off Geez… Pear and bacon Yeah INDIGESTION!

        I also have ASPERGER’S SYNDROME so a Lot of things make me physically ILL yeah!

        they also have things like baked Zucchini chips that is gross too, I don’t want to eat Burnt zucchini anyway who has the time to do all this I’m 35 FFS it’s not like I’m 16 years old again and have all the time in the world

  • Ken Taylor

    Hi my name is (Ken). And I would like to take a moment just to say “Thank You”! And to say that I believe that this country has it all backwards when it comes to living a healthy lifestyle ????. I just don’t understand why it’s so much cheaper to and easier to get unhealthy food then it is to get healthy food. My wife is a vegan & I’m a vegetarian we do our best to only buy organic fruits and vegetables. The piece difference between organic and non-organic is unbelievable. For example a lb. Of organic apples vs a lb. of non-organic Apples. Organic apples cost $3.99-4.99 per lb. compared to non-organic Apples that cost only $1.99-2.99 per lb. & if you buy a 5 lb. bag you pay even less per lb.. I truly believe that this is just one of many reasons why this country is on the fast track to ( self destruction). If the FDA were to reverse it’s roll and make a healthy lifestyle more affordable and more accessible to us we wouldn’t be the ” WORLD’S” fattest country.

  • Barbara

    I do eat Greek yogurt ,,,carefully. I was under the impression that casien found in animals and therefore also in daily product can potentially produce cancer.?

    • Cristina

      Hi Barbara. Thank you for sharing your concerns, and for allowing us the opportunity to address these.

      With regards to dairy potentially causing cancer, it appears an overconsumption of dairy products has been shown to increase prostate cancer risk slightly, albeit, there isn’t necessarily a concrete mechanism of action. In other words, there’s a slight positive correlation between dairy consumption and prostate cancer risk, but researchers and scientists don’t know why that is. They hypothesize that it’s potentially from calcium in cow’s milk, or the bioactives in milk (e.g., natural hormones found in cow’s milk). In any case, there isn’t definitive research suggesting that cow’s milk increases cancer risk 100% of the time, so it’s important to take this small tidbit of information in the context of the overarching research. For instance, there’s a boatload of research that suggests consuming dairy prevents certain types of cancer (e.g., colorectal cancer).

      Overall, it is completely safe to consume dairy in moderation unless you have a dairy/lactose intolerance. If you’re at risk for certain types of cancer (e.g., prostate cancer), then it might be wise to talk with your doctor about consuming dairy as part of your diet.

      Just remember: there are a lot of factors that influence cancer risk that should not be overlooked (e.g., your entire diet, activity levels, sleep hygiene,
      stress management, etc.); try not to dive into the depths of your diet to isolate one or two meals where you consume dairy when there are other much more significant risk factors at play.

      • Cristina

        Hi Barbara. Me again. I just realized that I didn’t address part of your concerns, and neglected to touch on casein. Allow me to provide some information to hopefully help address this topic. Correct me if I am wrong, but are you referring to the China Study and Dr. Campbell’s work?

        fortunately, depending on how you look at it—there is a plethora of
        critics of Dr. Campbell’s work and conclusions. As a matter of fact,
        it’s probably an easier task to find scientists who provide counter
        arguments than those who concur wholeheartedly.

        Arguably, some professionals consider this a prime example of how the
        general public is misled and persuaded by what the media would like us
        to believe. For those of you unfamiliar or only vaguely familiar, the
        China Study is a book written by Collin Campbell and his son that
        examined the relationship between the intake of animal products and
        various chronic diseases. That being said, here are the takeaways from
        the China Study with regard to casein protein ingestion.

        Essentially, Dr. Campbell fed rats VERY high levels of aflatoxin—which
        is a carcinogen, or cancer-causing compound, produced by mold that grows
        on peanuts and corn—and then fed them diets of varying casein protein
        content (e.g., either 5% or 20% casein).

        What he found was that rats fed a diet of 5% casein were tumor-free
        while rats fed a diet of 20% casein developed abnormal growths that
        marked the beginnings of liver cancer. Campbell later described this
        correlation he saw like it was “flipping a switch on and off”—the
        “switch” being cancer.

        That doesn’t seem to bode well for casein protein, does it? Well, let’s
        look into this a little further. Since the release of the China Study,
        many researchers have decided to take a further look into Campbell’s
        work (the studies themselves), as opposed to just taking his word for

        What they’ve found is that the rats that were fed only a 5% casein—the
        ones that Campbell described as cancer-free and led to his conclusion
        that all animal protein is bad—were a FAR cry from the bright-eyed and
        bushy-tailed version that were described in the China Study.

        As a matter of fact, while the high protein-fed rats (20%) casein were
        developing liver tumors, the supposedly sunshine-and-lollipops low protein-fed rats were actually suffering an even worse fate: they were DYING!

        Campbell’s own study showed that the low-protein diet actually accelerated the toxicity of the carcinogen (aflatoxin),
        which resulted in cell genocide and premature death. In essence, the
        high-protein diet was actually saving the lives of the rats that were
        developing tumors.

        Ironically, the research from India that jumpstarted Campbell’s own research showed that rats on a low-protein diet were dying at an alarmingly quick rate, while the high protein-fed rats were at least staying alive.

        Another example of the gaping holes in the takeaways that we’ve been fed
        from the China Study is cancer research from another Indian study. In
        this study, researchers examined the effects of protein in
        aflatoxin-exposed monkeys.

        The scientists used the same varying levels of casein protein—5% or
        20%—but there was one significant difference in the research model:
        instead of being bombarded with unrealistic and astronomical doses of
        aflatoxin (like the rats in Campbell’s study), the monkeys were exposed
        to lower, daily doses that much more closely mimicked real-world
        situations where aflatoxin is consumed frequently in small amounts.

        In this particular study, the researchers found that the monkeys that
        were fed the low-protein diet actually developed cancerous tumors while
        the high-protein fed monkeys faced no such fate, as they rejoiced tumorless.

        So, the level of aflatoxin seems to be an important piece of the puzzle.
        In Campbell’s research, the level of aflatoxin was so high that the low-protein fed rats didn’t get cancer—they were too busy dying.
        The high-protein fed rats did develop tumors because they were still
        supplying the building blocks for cell growth—both healthy and

        When the exposure to aflatoxin is moderate, animals consuming a
        low-protein diet develop cancer while their higher-protein counterparts
        enjoy mighty fine health.

        Thus, providing a blanket statement that casein is bad (like Dr.
        Campbell does) and causes disease is likely misguided, especially when
        said conclusion is based on research that seemingly has flaws and
        certainly many critics.

        I hope this helped address your casein concerns, Barbara. If you have any other thoughts on the subject or if you would like to continue this discussion, we look forward to hearing from you.

  • Linda Paulette Bennett

    Oh my what an interesting Article ,Often i”ll click on to one an stop reading after just a few paragraphs but I read this all the way through and I understsnd the.concept tottaly and cant wait to tell my oldest daughter what I learned.,shes 54 ,a type 2 Diabetic an overweight an hates it an cant lose a pd an is a late night eater .I just told my husband today that I had.noticed i”m not satisfied unless I eat protein foods..Thank you for sharing your studies,I see it helping many.

    • Cristina

      Hi Linda. Thank you for your kind words and for giving us a high five for all that we do. It is truly nice to know that our efforts are paying off.

      That is fantastic you are aware of the benefits of protein, and are mindful of the profound effect it has on your satiety. Coach Tim Skwiat confirms your sentiment and highlights the importance of protein in our diets in the following article:

      Why Is Optimizing Protein Intake So Important?

      We hope you will continue to explore our blog, and we encourage you to let us know if there are any topics you would like for us to feature in a future article.

  • jerry l

    what are the 4 foods that you indicated never to eat

    • Cristina

      Hi Jerry. Correct me if I am wrong, but are you referring to the free report that was included in the above article as an “Editor’s Note”?

      If this is the information you are looking for, the following free report written by our very own Coach Tim and our Co-founder, Joel Marion, may be accessed here:

      The 4 Best Foods To Eat Before Bed

      If this was not the information you were looking for, please let me know and I would be more than happy to provide you with the correct information.

  • Cristina

    Greetings, Sima. Coach Tim really knocked it out of the park with this article debunking the myth about eating before bed. Do you typically have a late night snack? If so, did any of your cravings make the cut for foods which are considered acceptable to consume before bed?

  • Coach Stefanie

    I loved this article! I regularly eat before bed, as my intermittent fasting schedule dictates that my last meal be right around 9pm, when I get home from the gym. I’ve found a low carb, high protein dinner and/or a healthy protein shake to be great way to end my day and then slowly transition to bedtime. I’ve been doing this routine for several years and I have to say that it leaves no room for “night time cravings” since I eat one of my main meals of the day during this time. It’s really been a beneficial eating schedule for me and has helped me stay lean in the process.