Don't eat real hammer after noon? Peking Union Medical College Study: Skipping dinner may improve blood sugar and lose weight

Ms. Qian, 167cm , weighs 90 kg. In order to lose weight, Ms. Qian chose to go on a diet. After 12 o'clock every day, she stopped eating anything . She insisted on it for 5 years.

Today, Ms. Qian weighs only 45 kilograms. Friends are very envious of Ms. Qian's figure, but Ms. Qian knows that something is wrong with her body.

Ms. Qian often felt stomach pains, acid reflux, and occasionally had low-grade fever and colds.

During this period, due to unbearable abdominal pain, Ms. Qian went to the hospital for treatment. The doctor combined Ms. Qian’s symptoms and weight loss experience, and said that there was no food in the stomach after noon, but gastric acid was still secreted. Over time, gastric acid will easily damage the gastric mucosa and eventually cause gastric Perforation, stomach bleeding and other issues, Ms. Qian regretted hearing this.

1. Don’t eat real hammer after noon? Is it better not to eat dinner?

"Light fasting" is one of the popular diets that many people choose to lose weight or control their weight.

The so-called light fasting is indirect fasting , which refers to a eating pattern that alternates between normal eating and fasting. It can be divided into:

16:8 light fasting plan: There are 16 hours of fasting in a day, only 8 hours of normal eating, and no calorie restriction during normal eating.

5:2 light fasting plan: 5 days a week you can eat normally, 2 days are fasting days, and the calorie intake on fasting days should be controlled within 500 to 600 calories.

Alternate-day fasting plan: eat normally one day, not eat or eat less for one day, some more extreme people will choose to drink only water or sugar-free coffee and tea on the fasting day.

Among them, 16-hour fasting and 8-hour eating were the most acceptable. If there are only eight hours a day for eating, how should these eight hours be arranged?

In response to this problem, Yang Huayu and Professor Mao Yilei from Peking Union Medical College Hospital conducted related research.

Ninety healthy volunteers matched for weight, age, sex and BMI were randomly assigned in a 1:1:1 ratio prior to the start of the study trial.

·Early eating group (restricted eating time is 6:00-15:00)

· Mid-section eating group (restricted eating time is 11:-20:00)

· Ad libitum eating group (no restriction on eating time).

After five weeks, the researchers found that: The 16:8 light fasting program should eat early rather than late. Controlling the eating time between 6:00 and 15:00 is more effective than eating at 11.00-20.00 , in other words, skipping dinner That's the point of fasting .

In terms of metabolism, the effects of insulin daucon and fasting blood glucose in the early stage group were more obvious than those in the other two groups.

In terms of weight loss, the weight of the volunteers in the early-stage group decreased significantly, and there was no significant change in the middle-feeding group and the ad libitum feeding group .

In addition, the researchers also found that this time-restricted eating and normal unrestricted do not appear hungry, sleep well or increase appetite.

Second, did you not have dinner?

of course not.

Qiu Chaoping, a physician at the Sixth Affiliated Hospital of Sun Yat-sen University, specially analyzed the study and believed that:

First of all, the grouping setting of the experiment is not very realistic , and other groups, such as the healthy and regular normal diet group, were not added. Secondly, the point of the experimental study is not to say that skipping dinner is better, but that it is better to eat earlier than later under a restrictive diet.

Also, statistical significance is not necessarily clinical, and there may be individual differences. Therefore, Dr. Qiu does not support not eating after noon, because not eating after noon often cannot guarantee sufficient nutrition.

In fact, the study was only conducted for just 5 weeks. For ordinary people, the hazards of not eating dinner for a long time may include the following:

1. Not losing weight, but more likely to gain weight

Skipping dinner means losing about a third or more of your daily nutrient intake and appears to lose weight in the short term.

But at the same time, the body muscle will be lost, and the body's basal metabolic level will gradually decrease, which means that the same food intake but the body consumption becomes slower , and it is difficult to lose weight. If the diet resumes, the possibility of rebound is high.

2. Affects sleep

Going to bed without dinner may cause hunger, excite the brain, make it difficult to fall asleep, or affect sleep quality.

3. Decreased immunity

Skipping dinner may lead to nutrient shortages due to insufficient dietary intake and affect immunity, such as insufficient protein and inability to synthesize enough immunoglobulins, which will affect the body's ability to eliminate germs.

4. Stomach disease

The stomach secretes gastric juice. If you don’t eat dinner, then the gastric juice has no food to digest, which may erode the gastric mucosa, which may cause gastric diseases such as gastritis, gastric ulcer and even gastric cancer in the long-term.

3. Eating the wrong dinner hurts the body. Type 2 people may not eat dinner

According to Ruan Guangfeng, a master of nutrition and food safety from China Agricultural University, there are two types of people who can skip dinner.

• People who eat a lot before dinner

If you eat too much at lunch, or eat too much snacks, fruits and other foods in the afternoon, and do not exercise at night or just want to stay at home, then you can skip this dinner.

• People who want to control their weight.

Generally, a BMI value greater than 28 is considered to be overweight and a symptom of obesity. At this time, it is usually necessary to control the diet, especially to limit the intake of energy. For example, in the early stage of weight control, you can consider skipping one or two dinners occasionally.

Three meals a day is a major event every day. In addition to eating, you have to be able to eat. Eating the wrong dinner will also hurt your body. Don’t make these mistakes.

• Overeating dinner

In the evening, people's activities are significantly reduced, and people eat too much. At this time, food is easy to stay in the stomach and increase the burden on the pancreatic islets, increasing the risk of diabetes.

In addition, fat and cholesterol in the blood will also increase, and fat accumulation may cause obesity, fatty liver and other problems.

In addition, eating too full for dinner but slow digestion will also increase the burden on the stomach and stomach, and may even cause symptoms such as insomnia, dreaminess and neurasthenia.

• overeating

If you eat too much meat for dinner, the human body ingests too much protein, which cannot be completely absorbed and stays in the intestines. Studies have found that people who eat meat regularly have higher blood lipids than those who eat vegetarian food regularly.

• Go to sleep after eating

After eating, the gastrointestinal function of the human body is in a strong period. If you enter the sleep state at this time, most of the tissues and organs of the body will gradually enter the resting state of slow metabolism, but the digestive system is forced to enter the intense work, which means that some parts of the body are in an unbalanced state. Over time, it will affect your health. In addition, gastroesophageal reflux may occur.

So how do you eat a healthy dinner?

According to the best time to fall asleep at 22:00 in the evening, the best time for dinner is around 18:00-20:00 , try to eat early instead of late.

It takes about 3 hours for the stomach to digest food after dinner, so we go to sleep at least 2 hours after dinner.

Dinner is different from breakfast and lunch. It is recommended to be "less". It is generally recommended that seven points of fullness are the best , and the food for dinner is mainly light and easy to digest.

Skipping dinner is very harmful. It is recommended that when you lose weight, you should not blindly go on a diet. While keeping your mouth shut, you should also actively stretch your legs, so as not to backfire and harm your health.

References:

[1] "Don't eat after noon" is a real hammer! The latest research from Union Hospital: Eat 8 hours a day, don't eat dinner! 》.Bio Valley.2022-03-20

[2] "The latest research from Union Hospital: Is it healthier to skip dinner? 》. Dr. Qiu said. 2022-04-15

[3] "Dinner can determine weight and life expectancy? These eating methods are "not harmful", and many people like them...". Popular Science China. 2021-05-27

[4] "Is it healthier to skip dinner? There is a downside that is fatal! 》. Ruan Guangfeng Nutritionist. 2022-04-24

[5] "Dinner actually determines life expectancy? The most harmful ways to eat, you may be the first to be recruited...". CCTV Life Circle. 2019-12-15

[6] "Dinner may decide your life! If you want to live longer, don't do these 7 things right after a meal! 》.CCTV Life Circle.2022-02-23

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