Will you lose weight if you skip dinner? Nutritionist: Master these two tips for eating dinner and don’t be afraid of gaining weight

People who want to lose weight often rely on dieting to lose weight. Some experts suggest "eat breakfast like a king and dinner like a beggar." Since breakfast cannot be skipped, some people choose to skip dinner to lose weight, thinking that by eating one less meal, they can reduce their calorie intake. Is this method really feasible? Nutritionists remind you that if you master the two tips of eating dinner at the correct time and choosing the right ingredients, you can easily eat dinner without worrying about gaining weight.

Can skipping dinner help you lose weight? This concept may need to be overturned. A study in Japan pointed out that skipping dinner is more likely to make you fat than skipping breakfast or lunch, and may even affect your health. Nutritionist Song Minghua in "Shovel 10 kg of meat! Fat-reducing and slimming soups: 60 low-sugar and low-calorie slimming soups from authoritative nutritionist Song Minghua. Drink once a day and you will lose weight in 8 weeks without gaining weight again! 》It is mentioned that skipping dinner is not conducive to weight loss and may also affect sleep. You should choose the right time to eat in order to achieve the goal of losing weight without gaining weight by eating dinner.

Skipping dinner can make you feel hungry and increase your chances of having a midnight snack.

If you keep your stomach empty for too long from lunch to dinner, you may not feel hungry at dinner time, but at 9 or 10 o'clock in the evening, you may start to feel hungry. At this time, you are struggling in your mind whether you should eat or not. In fact, it is wrong to eat or not eat at this time. If you eat, it may be too late and affect the quality of sleep.

[Master 2 tips for eating dinner without worrying about gaining weight]

The main reason is that once you eat, it will stimulate the secretion of gastric acid, and may even cause gastroesophageal reflux. If it happens frequently, it will damage the lower esophageal mucosa, which is more fragile than the gastric mucosa, causing esophageal erosion and ulcers. A considerable proportion of people will also develop esophageal cancer. If you don’t eat, going to bed with hunger will also affect your sleep, and may even lead to a higher absorption rate of the next meal (the next day’s breakfast). So the best way to prevent it is to eat as soon as dinner time comes!

Dinner should be mainly low-calorie vegetables, with a small amount of whole grains, beans, fish, eggs and meat.

Tip 1: Don’t eat 3-4 hours before bedtime:

Dinner should not be too late and do not eat 3 to 4 hours before going to bed. Each nutrient takes a different amount of time to digest in the gastrointestinal tract. Generally speaking, the digestion rate is "starch (1 hour) → protein (2-3 hours) → fat (about 4-5 hours)". If you do not want to affect your sleep quality, it is best not to eat within 4 hours before going to bed and reduce your fat intake. If you need to eat due to special circumstances, you should mainly eat "liquid food" that is digested and absorbed faster.

Tip 2: Low-calorie vegetables + a little whole grains:

In addition to paying attention to meal times, food selection is also very important. Dinner should be based on low-calorie vegetables, with a small amount of whole grains, beans, fish, eggs and meat. If the seasoning is not taken into consideration, generally speaking, the calories in staple foods (whole grains) and main dishes (beans, fish, eggs, and meat) are higher than those in side dishes (vegetables).

But at night, generally speaking, work and study are over, and the calories needed by the body naturally decrease. Unlike the daytime working hours which require more calories, excessive intake at this time will easily be stored in the body and converted into body fat.

What should I eat if I exercise at night? Eat before and after exercise, master 4 key points

As for those who have the habit of exercising at night, how should they eat? Nutritionist Song Minghua said that you should eat every meal when losing weight, and you should eat normally even if you want to exercise after work at night. However, it is recommended to divide dinner into two parts, eating before and after exercise, so as not to affect the effect of exercise because of eating too much at dinner and causing blood to flow to the stomach and intestines for digestion and absorption. At the same time, keep in mind the following 4 points and eat them in appropriate amounts so that your limbs have sufficient blood to help with exercise and burn calories.

Before exercise, you can choose a small amount of meat, fish and other types of food that take time to digest. Within 30 to 90 minutes after exercise, it is recommended to eat easily absorbed foods such as milk, soy milk, yogurt, etc. to avoid affecting the subsequent sleep quality.

Point 1:

"Carbohydrates are the source of energy for human exercise." Moderate intake of starchy foods one hour before exercise can avoid the risk of hypoglycemia during exercise.

Point 2:

Lean meat (muscle tissue) is the part of the body that burns calories the fastest, and protein is an important component of muscle tissue. If you can supplement protein before and after exercise, it will be very helpful for building muscle. Before exercise, you can choose a small amount of meat, fish and other types of food that take time to digest. Within 30 to 90 minutes after exercise, it is recommended to eat easily absorbed foods such as milk, soy milk, yogurt, etc. to avoid affecting the subsequent sleep quality.

Point 3:

If you feel extremely hungry after exercise, in addition to protein foods, you can eat fruits and vegetables to increase your sense of fullness.

Point 4:

For people who exercise during the day, they can eat some starchy foods before exercise and other foods after exercise without worrying about affecting their sleep.