1. Even if you don't eat dinner, the energy is still in a positive balance. The root cause of obesity is that energy intake is greater than energy consumption, which means that the energy intake through diet every day is greater than the energy actually consumed by the body.

So if you want to lose weight, you must keep the energy in a negative balance.

That is, to ensure that the energy intake is less than the energy consumed, that is, the energy intake through diet is less than the energy actually needed by the body, so the excess energy needed by the body needs to mobilize the fat stored in the body to supply energy. But if you don't control your breakfast and Chinese food, eat snacks and desserts at other times and take supper at night, then even if you don't eat dinner, your total calories will be high and you won't lose weight.

Generally speaking, the daily energy intake during weight loss can be determined according to basal metabolism. Eat as much as your basal metabolism is. If your basal metabolism is 1200 kcal, then your total energy intake through diet can be controlled around 1200 kcal. If your total calories per day far exceed 1200 calories, you can't lose weight.

2. The nutrition is not balanced, and the body fat rate rises instead of falling. Looking fat and thin, we must control the total calories while ensuring nutrition. Unreasonable diet structure may lead to: although the weight has decreased, the body fat rate has not decreased but increased. Fat is light in weight and large in volume. If the fat share is not reduced, the whole person will still look fat.

Slimming is to reduce fat and try to prevent muscle loss.

However, if the diet is unreasonable, it is very likely that people who lose fat are also losing muscle, and even many people lose more muscle than fat.

In the long run, it is very simple, leading to more weight loss. In order to prevent this, I make two suggestions.

Claim 1: Ensure the intake of protein.

Protein is the most important ingredient in lean meat arrangement. If protein is lacking, muscle loss will increase. Generally speaking, protein's energy supply accounts for 20%-30% of the total energy intake during slimming, which means that 200-300 calories per 1000 calories come from protein, that is, 50-75 grams of protein.

1) How much protein should girls eat every day?

A girl's basal metabolism is generally between 1200- 1500 calories. Take 1200 calories as an example. Her daily intake of protein is between 60 and 90 grams. In the daily needs of protein, the share of high-quality protein is not less than 50%, because the amino acid form of high-quality protein is closer to the human body, and it can be better absorbed and utilized by the human body, forming autologous protein. Foods rich in high-quality protein include fish, shrimp, meat, eggs, milk and beans.

If it is a girl's opinion: breakfast must have 1 cup of milk and 1 egg; Be sure to have 2 pieces of lean meat or 3 pieces of fish and shrimp at noon; Dinner must have 1 two dried tofu or two tofu or 1 two lean meat; A * * * contains high-quality protein about 40-45g. In addition, cereals and vegetables also contain a certain amount of protein, which can meet the demand for protein all day.

2) How much protein should boys eat every day?

For boys, basal metabolism is generally not less than 65,438+0,600 calories. Protein needs at least 80 grams of protein every day according to the minimum share of 20%. So if it is a boy, there should be 1 cup of milk and 1 egg for breakfast; There must be 3 pieces of lean meat at noon; Dinner must have 2 fish and shrimp and 1 dried tofu or 1 lean meat and 2 tofu; A * * * contains about 60-65g of high-quality protein.

Therefore, if you don't eat dinner, it will simply lead to insufficient intake of protein, which will not only lead to long-term muscle loss, but also reduce basal metabolism and even affect your health.

Claim 2: Ensure the intake of vitamins and minerals.

Slimming is to reduce calories, not nutrition.

A variety of vitamins and minerals in the body participate in the regulation of energy and substance metabolism, so it is necessary to ensure the intake of vitamins and minerals in the process of slimming.

For example, B vitamins B 1, B2 and B3 are all related to energy metabolism. If the intake is insufficient, energy metabolism will be affected, and the slimming effect will naturally be affected.

Every kind of food contains different nutrients, so we should ensure the diversification of food in the usual diet and reasonably distribute cereals, vegetables, fruits, meat, eggs and milk beans into three meals a day.

Of course, during slimming, dinner can be light. Buffandeau eats some vegetables, bean products, miscellaneous grains and so on. And try to eat foods with high fat content and foods with high animal protein content for breakfast and lunch.

To sum up, I don't advocate skipping dinner to lose weight. Slimming can reasonably distribute food to three meals a day under the condition of controlling total calories. The energy distribution of three meals can be adjusted according to the share of breakfast, lunch and dinner of 27%, 49% and 24%. In addition, it is advocated to arrange foods with high animal protein and fat content for breakfast and lunch, and to give priority to light and digestible dinner.