For many people who don’t like to exercise and want to stay in shape, “skipping dinner” seems to be an excellent way to lose weight.
But will skipping dinner really make you lose weight? The research team of Southern Medical University uses a one-year tracking experiment to tell you the answer.
Real person experiment:
Dieting for dinner alone does not reduce weight.
The research team of Southern Medical University found 139 obese people with BMI between 28 and 45, and launched a one-year real-person experiment.
The researchers randomly divided the participants into two groups:
①Group A adopted a time-limited + energy-limited diet: only allowed to eat between 8:00 and 16:00, while limiting overall calories, referred to as the no-supper group;
②B The group only adopts an energy-restricted diet: they can eat at any time but need to control the overall calories, which is referred to as the evenly eaten group.
(The energy intake requirements of both groups are 1500~1800 kcal for men and 1200~1600 kcal for women.)
The final experimental results show:
01
Skipping dinner will not make you lose a lot of weight, and it is difficult to stick to it.
From the weight loss effect Say, there is good news - skipping dinner + controlling overall calories will really make you lose weight; there is also bad news - there is no difference in the weight loss effect between the skipping dinner group and the evenly eating less group.
Moreover, it is very difficult to stick to the method of losing weight by skipping dinner. Even with the guidance and supervision of professionals, 15% of the experimenters still dropped out midway during the experiment. This method of losing weight may be more likely to fail in daily life.
02
Skipping dinner will lead to slower weight loss than eating less on average.
Afterwards, researchers also analyzed that: for people with poor sugar metabolism (showing insulin resistance ), skipping dinner will have worse weight loss results.
Among people with the most severe insulin resistance (but not yet to the level of diagnosed diabetes ), those who skip dinner to lose weight lose about 5 kilograms, while those who eat less on average lose about 10 kilograms. Skipping dinner can negate almost half of the weight loss effects of dieting.
According to existing data, about 1/4 to 1/2 of obese people will have varying degrees of insulin resistance (the body will not show discomfort, and many people do not know that they have it).
You may not be able to bear the side effects of
Two meals a day.
Two meals a day may have an obvious weight loss effect in the early stage, but it will soon enter a plateau period.
Because the whole process does not allow the body to get rid of too much fat, it causes the metabolic rate to decrease. If you eat a little more, or just resume three meals a day, you will easily gain weight and gain weight.
If this happens for a long time, it will also bring about a health crisis:
01
Causes gastrointestinal diseases
When you are hungry, your stomach is empty and there is nothing to digest. Gastric acid may damage the gastric mucosa, causing stomach discomfort and even gastritis. enteritis , gastric ulcer and other issues.
02
stimulates gallbladder
Meal will "start" the gallbladder to contract and excrete bile. If you skip dinner or eat irregularly, bile will be stored in the gallbladder for too long. Over time, solid substances like cholesterol will precipitate and form stones.
03
High risk of diabetes
Irregular diet, hungry and full meals are more likely to cause diabetes. Pancreatic beta cells will be damaged in both over-hungry and over-satisfied states. Over time, this can lead to functional decline and a higher risk of developing diabetes.
04
Affects sleep
For those who do not eat dinner, they are prone to hunger when going to bed at night, causing the brain to send a signal that they want to eat.
If you don't eat at this time, not only will your body lack energy, your nervous system will also remain excited due to hunger, causing insomnia and seriously affecting your work and life the next day.
05
Affects brain function
Glucose is the only source of energy for the brain central nervous system . If you skip dinner for a long time, you will easily become hypoglycemic when you are hungry, causing brain cells to lose nutrients and become hypoxic. Over time, it can cause irreversible damage and affect brain function.
06
Decreased resistance
If you don’t eat dinner for a long time, your organs will not get sufficient nutrition, your body will not be able to function normally, and your resistance will naturally decrease.
The correct way to open dinner
Ideal time: 17:00~19:00
Eating dinner too late can easily increase the risk of urethral stones, diabetes, pancreatic disease, cardiovascular disease, etc. It is ideal to finish eating 4 hours before going to bed. It can give the stomach enough time to digest and the organs can also get an effective rest.
Don't eat too full
Eating too much at dinner can easily increase the burden on the gastrointestinal tract and increase the risk of gastrointestinal diseases, obesity, diabetes, fatty liver, etc. It is recommended that 7 minutes is enough. If you are on a diet or have dinner too late, it is more reasonable to eat until you are 5 minutes full.
"Three Less Eats"
① Eat less greasy and spicy food
After eating these foods, they will increase the workload of the intestines, stomach, liver, gallbladder and pancreas, stimulate the nerve center , and affect the quality of sleep.
Moreover, eating too spicy food can easily cause a burning sensation in the intestines and stomach, leading to gastroesophageal reflux or constipation, dry stool and other problems.
② Eat less gas-producing foods
Foods such as beans, sweet potatoes, corn, onions, and taro produce more gas during digestion. If you still feel abdominal distension before going to bed, it will hinder sleep and even cause acid reflux and vomiting.
③ Eat less leftovers and try not to eat them
Many people are afraid of waste and always eat leftovers at night. However, leftovers have serious nutritional losses and will also produce nitrites ; in addition, bacteria may be produced during the storage process, especially now that the weather is hot, and bacteria are more likely to breed. After eating, nausea, vomiting, and Symptoms of diarrhea.
Check for missing items and fill in the gaps
Dinner is a good opportunity to check for missing items and fill in the gaps during the day. You should try to increase the variety. It is best to include staple foods, vegetables, and proteins. It is recommended to eat 2 fists of vegetables and 1 fist of staple food (preferably a combination of thickness) , 1 fist of protein (preferably high-quality protein).
(CCTV go home for dinner)
