The purpose of skipping dinner is to lose weight, but this way of losing weight is completely wrong.
Recently, a study in the authoritative Japanese journal Nutrition pointed out that skipping dinner is an important factor leading to weight gain and will accelerate weight gain.
Based on the observation of 20,000 college students from 2007 to 2065, 438+May, it is found that 65,438+00.7% of the men who eat dinner every day get 65,438+00%, and 65,438+04.7% of the men who often don't eat dinner get 65,438+00. 16% women who eat dinner every day get 10%, and 22% women who don't eat dinner get 10%.
The study also found that women who often skip dinner increase their weight gain risk by 67%, while men gain weight by 45%; The risk of obesity/overweight will increase by 74% for men who often skip dinner and by 68% for women.
Studies have found that not eating dinner for a long time can not only lose weight, but also make your appetite better and increase the burden on your digestive system. The main reasons for accelerating obesity are increased appetite, retaliatory eating, feeling hungry at night because of not eating dinner, and insufficient or unbalanced long-term nutrition intake, all of which are the reasons for obesity.
The most important point of the dinner is to "check for leaks and fill gaps". Nutrients not taken in breakfast and lunch are supplemented by dinner. If you don't eat dinner, it will easily lead to insufficient nutrition intake and poor fattening effect. And if you don't eat dinner, it's also harmful to your health.
The so-called "no food in the afternoon" of the ancients is more from the perspective of practice. As a way of keeping in good health, it should vary from person to person and should not be blindly copied. Three meals a day has been tested for a long time, which conforms to the laws of the human body and cannot be disturbed at will. Skipping dinner may have four consequences besides getting fat.
1, poor mental health, weakness
If you don't finish your meal on time, you will inevitably feel hungry and lead to an unhappy mood. If this state lasts for a long time, you will be physically exhausted and mentally unable to cheer up. If you don't eat at night, your body has no energy supply, which is easy to be flustered and weak, and it will also affect your normal sleep state.
2. Immune system disorder
If people who lose weight eat irregularly, their immune system will also be at risk. Experts have studied 2300 patients with eating disorders for 16 years, and found that the probability of patients with eating disorders suffering from immune system diseases is 8.9%. However, after the occurrence of autoimmune diseases, the immune system of patients will mistakenly destroy their healthier cells, which will lead to the decline of body resistance and the disorder of immune system.
3, dinner becomes a midnight snack, damaging the heart.
Eating dinner too late can also do harm to the heart. A study in the United States found that eating too much dinner will increase the body's triglyceride content, increase blood sugar and cholesterol, and increase the risk of heart disease. Therefore, in our daily life, we should avoid not eating or eating dinner after dinner, which will be a burden to our health.
4. Gastrointestinal diseases
Long-term irregular diet and eating dinner late will increase the probability of digestive system diseases. For example, eating dinner late and taking a rest immediately after eating will lead to insufficient food in the body, and it is easy to suffer from diseases such as gastric ulcer and gastritis.
So how to eat dinner is more nutritious and healthy? Have a good meal and remember these three points!
The amount of dinner should be the same as breakfast. There is plenty of time for dinner and it is easy to eat more when eating. It is reasonable to provide 30%, 40% and 30% of basic energy for three meals a day, which can avoid eating less or not at breakfast and eating more at night.
The best time for dinner is 6-8. It is usually recommended to finish dinner 4 hours before going to bed. Many office workers have different off-duty hours and distances, so I suggest you try to have dinner around 6-8 pm, which is the most suitable and easier to digest.
Keep the diversity of dinner food. The staple food for dinner can be rice or miscellaneous grains porridge, which can protect the spleen and stomach, and can also supplement trace elements and dietary fiber. And if you don't eat vegetables at noon, try to give priority to vegetables and increase the variety of food. If you have eaten enough eggs, milk and meat during the day, you don't need to eat any more at night. If you don't eat during the day, you can eat some protein at night.
If you want to lose weight, there is no need to insist on skipping dinner. Eat healthy and nutritious, delicious and rich, control calories, and your body will naturally lose weight after a period of conditioning.
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