Is skipping dinner a 'weight loss coup' or 'chronic suicide'? 4 kinds of dinner you really need to eat less
"Breakfast: soy milk buns or simply skip it;
Lunch: order take-out or pay whatever you want;
Dinner: BBQ restaurant, fried chicken or hot pot, be sure to eat hearty and full. "
This may be the three-meal habit of many office workers, and some people only eat brunch a day and omit dinner in order to lose weight. As the saying goes, "Man is iron, and rice is steel. If you don't eat a meal, you will be hungry." Eating the wrong dinner is equivalent to "chronic suicide". Don't believe it, look down.
1. Is dinner related to longevity?
In a study published in the Journal of Clinical Endocrinology and Metabolism, researchers selected 10 men and 10 women with an average age of 26 years, a body mass index of 23.2, and a bedtime between 22:00 and 1:00.
The researchers randomly divided the subjects into two groups, consuming the same calorie dinner at 18:00 and 22:00, respectively , and then going to sleep at 23:00. The researchers compared the blood sugar of the subjects and found that the peak blood sugar level of the subjects who ate dinner at 22:00 increased by 18%, and the amount of fat consumed by the body throughout the night decreased by 10%.
In this regard, researchers believe that eating dinner too late will lead to glucose intolerance at night, reduce fatty acid oxidation and mobilization, may cause obesity, diabetes, etc., and even affect lifespan.
In addition to eating late, some people are unable to eat dinner in time due to various factors, so they omit dinner directly, thinking that they can lose weight by the way. Is this really okay?
2. Is skipping dinner a coup for weight loss or chronic suicide?
In fact, skipping dinner really doesn't help you lose weight! People who skipped dinner instead increased their risk of weight gain.
Because in the early stage of skipping dinner, the body's basal metabolism slows down and weight will drop. However, if you resume your diet later, if you consume more calories than your current basal metabolism requires, and you don’t exercise, you may gain weight again.
In fact, carbohydrates are very important to the body , and the staple food of dinner is also indispensable.
A study published in The Lancet Public Health included 430,000 people and was followed up for an average of 25 years. The results showed that people with moderate carbohydrate intake had the lowest risk of death. People who eat too much or too little carbohydrates will increase the risk of death and shorten life expectancy.
In the choice of food for dinner, we should pay attention to good matching, and control the intake of carbohydrates within the normal range for the day, instead of blindly not consuming carbohydrates.
In addition, some scholars have analyzed the relationship between dinner intake and the risk of various diseases, and found that people who eat irregular dinners have a greater risk of hemorrhagic stroke, coronary heart disease, and cardiovascular disease.
In addition, people who do not eat dinner for a long time will secrete a large amount of bile and gastric acid in the body but have no food for digestion, which may easily cause gastric mucosal damage.
To sum up, skipping dinner will bring a great threat to health, and it cannot achieve the effect of losing weight. People who want to rely on skipping dinner to lose weight should be advised to save.
Three or four kinds of dinner are very hurt
Although it is said that you can't skip dinner, you should also pay attention to eating healthy. These four types of dinner advise you not to eat it.
1. Too much processed meat
It is not recommended to consume a large amount of processed meat for dinner, such as barbecue, red sausage, and ham. The nutritional value of these foods is limited, and large intake will also affect digestion. Coupled with the fact that the amount of activity at night is generally relatively small, eating a lot of meat can easily lead to excess fat intake and induce obesity. And eating too much processed meat increases the risk of colorectal cancer.
2. Too spicy food
Spicy foods are not recommended to be eaten at night. After entering the body, such foods are easy to stimulate the brain nerve center and other nerve endings in the body, which in turn causes rapid heartbeat and physical excitement, which will affect normal sleep at night.
3. Foods that are too sweet
Sweet and greasy foods are easy to put a burden on the gastrointestinal tract, and the consumption at night is small, and a large amount of sugar accumulates in the body to easily form fat, resulting in obesity.
4. Too sticky food
Foods such as rice cakes and glutinous rice balls are not recommended to be eaten at night. These foods will increase the digestive burden on the stomach and make the digestive activity of the stomach excited.
Fourth, eat dinner like this, the body buys it the most
The “Dietary Guidelines for Chinese Residents” recommends that the energy ratio of three meals a day is 3:4:3, indicating that dinner is as important as breakfast and lunch.
First of all, it is recommended that dinner be solved 3 hours before going to bed , so that the body has enough time to digest, and it will not affect the normal sleep quality. If you go to bed at 11 o'clock at night, it is recommended to have dinner before 8 o'clock.
Secondly, it is not recommended to overeat for dinner , and it is most appropriate to keep it at about 70% full . How can this feeling be defined? That is, the appetite has weakened, but you can eat again. Many people will habitually eat a few more bites, but taking away the food at this time generally does not feel unfinished.
Finally, the choice of food for dinner is equally important, following the principle of high quality and low quantity . Yu Kang, a famous nutritionist, pointed out that there are "four requirements" for dinner : vegetables, staple food, high-quality protein, and soup and porridge.
The amount of vegetables is recommended to be kept at about half a catty, the staple food is about 1 tael, the amount of high-quality protein foods such as soy products/lean meat is also kept at about 1 tael, and the role of soup and porridge is mainly to promote digestion.
Dinner is very important to our health. It is not recommended to blindly skip dinner every day. This is extremely irresponsible to the body!
References:
[1] "Dinner may decide your life! If you want to live a long life, keep in mind 5 "nos"". CCTV Life Circle 2020-11-30
[2] "What happened to those who did not eat dinner for a long time? I hope you don't have these consequences! 》. Popular Science China 2022-06-12
[3] "Dinner determines weight and life expectancy, these 6 kinds of dinner I will never touch again". Life Times 2015-12-25
Reproduction is prohibited without the author's permission