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The relationship between late-night eating and weight gain is complex and influenced by several factors, including circadian rhythms and overall calorie balance. While some studies suggest that eating late may disrupt metabolism and contribute to weight gain, the primary determinant remains the total calorie intake versus expenditure.

Eating more protein at breakfast can aid in weight loss by increasing satiety and reducing overall caloric intake throughout the day. This is supported by research indicating that a high-protein breakfast can help with appetite control and metabolism. However, individual results may vary based on diet and lifestyle.