All along, everyone thinks that dinner is dispensable, but it turns out that people who don't eat dinner to lose weight basically fail to lose weight, or slowly rebound after losing weight successfully!

Imagine: if you never eat dinner, the difference between lunch the day before and breakfast the next day is nearly 18 hours, while our meal can only last for 4-6 hours (without sleeping) under normal circumstances. Are you sure you won't overeat because of excessive hunger?

Even if you can control yourself from eating snacks and supper during your weight loss, you can control yourself from eating too much food for breakfast and dinner. Can you last a lifetime? If not, when you resume eating, it is the time when the rebound begins!

Therefore, in weight loss, we must eat dinner, and we must eat it healthily and scientifically! If you want to eat dinner without getting fat, you can also speed up the slimming process. You must keep three principles in mind and do it. Get up every day and lose 0.2 kg more!

Principle 1: more vegetables, less meat and less staple food.

In order to reduce the burden on your body and the difficulty of digestion, you must not eat too much at dinner, not to mention too much meat and staple food.

It is suggested that the arrangement of dinner should focus on vegetables and reduce the proportion of meat and staple food. Vegetables are mainly low-calorie vegetables, and meat is mainly fish and shrimp. Bean products can also be used instead of fish and shrimp, and the staple food is mainly coarse grains.

Specific weight reference: vegetables 200-300g, meat 50g, staple food 100g (depending on the actual situation).

Principle 2: calories account for 20-30% of the total calories in a day.

As the saying goes, "Eat well for breakfast, eat well for lunch and eat less for dinner", which is the wisdom of our ancestors!

Generally speaking, dinner should be arranged as much as 20-30% of the total calories in a day. In other words, if your daily calorie intake is 1200 calories, then dinner should be arranged at 240-360 calories.

Example of dinner: a bowl of miscellaneous grains porridge (200g)+ a vegetable tofu soup (50g tofu, vegetables 100g)+ a stir-fried dish (200g).

Rule 3: Eat before 20 o'clock.

In weight loss, you must ensure sleep time and try to fall asleep before 23 o'clock.

If you go to bed at 23 o'clock, it is recommended to finish your dinner before 20 o'clock. Dinner should not be eaten too late, so we should leave enough digestion time for the stomach to avoid affecting the quality of sleep. Dinner should not be too early. If it is too early, you will be hungry before going to bed.

However, the end time of dinner is not absolute. If you are a night shift worker, just finish your dinner about 3 hours before going to bed.