If you insist on skipping dinner for a year, what will happen in the end? In addition to being thin, there are 4 consequences waiting

Xiao Zhou graduated two years ago. Because of his excellent grades and good resume, he successfully entered a large factory as a programmer after graduation. However, due to the great pressure, he wanted to eat when he was under a lot of pressure. Xiao Zhou's weight rose steadily in the past two years, and he successfully grew into a fat man weighing more than 200 kilograms.

His girlfriend who had been with him for half a year disliked him being clumsy and heavy with "fat" and broke up with him. Xiao Zhou lost his love because of his body, so he made up his mind to lose weight.

Accidentally, after coming into contact with the concept of "no food after lunch" on the Internet, he started skipping dinner every day. At the beginning, he did lose a lot of weight. Xiao Zhou lost almost 10 pounds.

But because he was so hungry at night, Xiao Zhou couldn't help eating snacks. Unexpectedly, his weight rebounded after a week...

When he was troubled, Xiao Zhou's friend asked him to go out to eat spicy hot pot. After eating two spicy beef, Xiao Zhou felt severe pain in his abdomen.

Friends quickly helped him to the hospital for treatment. The doctor suspected that it should not be as simple as acute gastroenteritis. Further examination revealed that Xiao Zhou had a huge ulcer on his stomach and even had bleeding . The bane of all this is caused by Xiao Zhou's irregular diet.

In fact, many fans in the background asked Xiaojiu: Is the concept of "no food after noon" reliable? Will it be bad for your health if you skip dinner to lose weight? Today, Xiao Jiu will explain it to everyone.

1. Concord study: skipping dinner is beneficial to metabolic health

The concept of "no food after noon" has a long history, and there has been a lot of controversy about this statement before. What is the truth?

In 2022, Professor Mao Yilei's team from the Department of Liver Surgery of Peking Union Medical College Hospital published a study on obesity and diet in Nature Communications. The study included 90 non-obese healthy volunteers and divided them into a morning eating group (eTRE). , eating between 6 am and 3 pm, but no more than 8 hours), the midday eating group (mTRE, eating between 11 am and 8 pm, but no more than 8 hours) and normal diet Group.

By comparing the two diets with a normal diet for five weeks, it was found that only the participants in the fasting -dinner group experienced weight loss, body fat percentage, and overall inflammatory markers. Blood sugar and insulin sensitivity also improved.

Therefore, this study assesses that fasting dinner may be a more effective form of time-restricted fasting .

However, this study also has several limitations, such as the small number of participants in the experiment, which is not representative of the wider population; the potential barriers to fasting were not analyzed; although participants were required to eat within 8 hours, the specific timing of each group meal and Duration varies.

However, many studies have found that proper fasting is good for health.

In September 2021, a study from Columbia University Irving Medical Center found that intermittent fasting can prolong life, but only if you don’t eat late-night snacks .

Time-restricted eating during the day is actually very easy to implement, that is, shorten the three meals a day to eat within 8 hours, and stop eating for the other 16 hours.

But what needs to be questioned is that intermittent fasting is by no means hungry and full. And there is another important premise, that is, you must go to bed early , so as not to stay up late on an empty stomach for a long time and cause other health problems.

However, the time-restricted diet is not suitable for pregnant women, depression, advanced cancer patients, excessive weight loss, malnutrition and other people, otherwise it is easy to suffer from hunger or insufficient nutrient intake, which will bring adverse consequences to the body.

2. Can I lose weight without eating dinner for one year in a row?

In daily life, many people may choose to blindly skip dinner to lose weight, but many people do not understand the harm.

In order to verify whether skipping dinner can be better for weight loss, the research team of Southern Medical University looked for 139 obese people with a BMI between 28 and 45. The researchers randomly divided the participants into two groups, one with a time-limited ( Only allowed to eat between 8:00 and 16:00) + energy-restricted diet; one group was on a calorie-restricted diet (eat less).

After comparison, the researchers found that skipping dinner and controlling calories have a certain weight loss effect, but the weight loss effect is not much different from that of the less-eating group .

That is to say, simply dieting for dinner and not controlling calories at other times will not achieve the effect of losing weight. If you want to lose weight, you should eat less.

In addition, skipping dinner for the purpose of losing weight may not only fail to lose weight, but also cause other harm to the body:

1. Increased risk of death from cardiovascular disease

Studies have found that people who eat irregularly at dinner have an increased risk of death from coronary heart disease, cardiovascular disease, and stroke.

2. Induce gastrointestinal diseases

Jia Kai, deputy chief physician of the Gastroenterology Department of Beijing Chaoyang Hospital, said that long-term irregular diet can increase the probability of digestive system diseases. Especially if you eat late at night, the food cannot be fully digested, which can easily cause gastritis, gastric ulcer and other diseases.

3. Formation of gallstones

Liu Bo, chief physician of the Department of Hepatobiliary Surgery at the First Medical Center of the PLA General Hospital, said that after a person eats, the gallbladder starts to "work", contracting to excrete bile to help the body absorb and digest. If the diet is irregular and the bile is stored for too long, it is easy to precipitate solid substances and form stones.

4. Immune system disorders

A follow-up study of 2,342 people with eating disorders at the University of Helsinki in Finland found that people with eating disorders are more likely to suffer from autoimmune diseases than healthy people.

3. Eating more and less for dinner will hurt the body. How to eat well?

Dietary restriction can help to lose weight to a certain extent, but it can also bring some negative effects. For example, after the weight reaches a plateau, it may lead to weight rebound; not eating for a long time can cause gastrointestinal disorders. It's all fat and may also lose muscle.

Therefore, restricted diet is generally suitable for people aged 18-50 who have no chronic diseases and live a relatively regular life .

For most people, it is more important to eat dinner scientifically and healthily. So if you want to maintain your weight, how can you eat a healthier dinner?

• Appropriate amount of staple food

There should be at least some staple food for dinner, but it should not be too much. In principle, 2 or two is enough. You can choose coarse grains, rice, steamed bread, etc. But it is not recommended to choose fried foods, such as scallion pancakes, fried dough sticks, French fries, etc.

• Reasonable collocation

Dinner should be mainly vegetables, accounting for 70% of the proportion , soy products, lean meat and other high-quality protein should not be less, each meal should ensure about 1 tael of high-quality protein.

Meat first fish, shrimp, followed by chicken, duck, and finally lean pork, beef and mutton.

For dinner, eat less fried foods, high-fat, high-cholesterol foods, such as skewers, pig intestines, fried chicken, etc., and also eat less high-fiber foods such as leeks and chrysanthemum, which are not easy to digest and have nerve-stimulating effects. , such as coffee, strong tea, etc.

Intermittent eating may be beneficial to human health, but due to the complexity of the human body, not everyone can adopt it. Compared with restricting diet, scientifically control calories, stretch out your legs, and eat a balanced diet, in order to lose weight more healthily.

References:

[1] "Nature sub-issue: Concord team tells you that skipping dinner is really good for metabolic health". Endocrinology Channel of the Medical Community. 2022-03-14

[2] "To lose weight without eating dinner? wrong! wrong! wrong! If you skip dinner, you will gain weight faster! 》. Health Times. 2021-01-27

[3] "Xiehe Expert: The weight loss method of not eating dinner is very harmful. A reasonable dinner has "four elements" and "five inappropriate". Eat three meals a day. 2021-04-03

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