Is it easier to lose weight by skipping dinner? 5 major health crises you must know about!

In the evening, delicious dishes were served one by one. Just when everyone was about to pick up their chopsticks and start eating, they suddenly discovered that the mother who was in charge of cooking did not eat anything herself. It turned out that in order to lose fat around her waist and abdomen, she adopted a weight loss strategy of "not eating after 5 pm", which means not eating after 5 pm. However, nutritionists remind us that although skipping dinner may show results in the early stages, it can easily trigger five major health crises in the long run. Be careful not to risk losing more than you gain!

Jiang Shifeng, a nutritionist at Daqian General Hospital, said that "eat less and exercise more" has always been the criterion for weight control. In order to lose weight faster, many people simply skip dinner to reduce calorie intake, but "skipping dinner = impossible to lose weight"!

If you do not eat from 5 pm until breakfast at 7 or 8 am the next day, that is a full 14 hours. Although you will lose weight in the first few days, the long term will make your body think that famine has come and automatically activate the protection mechanism to save energy as much as possible and reduce the metabolic rate. Not only will you easily encounter a weight loss plateau early, but you will also develop a physique that is prone to obesity and may also cause other health concerns.

[5 major health costs of skipping dinner]

1. Yo-yo effect makes you fat faster: Muscle tissue is the key to controlling the basal metabolic rate. The lower the body fat and the more lean tissue, the higher the basal metabolism. However, when skipping dinner to lose weight, most of the weight lost in the early stage is water and muscle tissue. Once the basal metabolic rate decreases and you return to a normal diet, fat in the body will accumulate quickly, creating a yo-yo effect, and you will get fatter and fatter. Every 1 kg of body fat can consume about 4 to 10 calories, and 1 kg of muscle tissue can consume about 75 to 100 calories.

2. Risk of metabolic syndrome: The rate of weight regain is high if you skip dinner. As obesity worsens, insulin resistance is more likely to occur, leading to increased blood sugar and an increased risk of metabolic syndrome.

If you skip dinner for a long time to lose weight, you may easily develop five major health concerns.

3. Inflammation of the digestive tract: skipping dinner and being hungry for a long time will cause stomach acid on an empty stomach to irritate the stomach, which can easily form shallow ulcer wounds and cause dull pain. Once the ulcer lasts too long or is repeatedly injured, it can easily lead to stomach inflammation or even peptic ulcer.

4. Hypoglycemia: For people with blood sugar problems, this eating habit of skipping dinner goes against the principles of regular and quantitative eating and combined drug treatment. In addition to poor blood sugar control, it may even lead to hypoglycemia due to not eating dinner, which can easily lead to symptoms such as dizziness, pale face, trembling, rapid heartbeat, and difficulty breathing.

5. Mental and emotional instability: People must rely on nutrients in food to maintain body functions, and psychologically they can also get satisfaction and release mental stress through diet. Therefore, skipping dinner for a long time will not only lead to malnutrition, but also cause harm to mental health.

"Eating less" means eating the right amount of calories, not skipping a meal altogether.

Nutritionist Jiang Shifeng pointed out that "eating less" means eating an appropriate amount of calories. A good diet to lose weight is to distribute the daily nutritional intake among three meals according to the ratio of "1:1:1" or "2:2:1", but each meal should contain at least 400 calories and no midnight snacks.

In addition, carbohydrates, protein, fat and fiber should be eaten at every meal, but the amount of carbohydrates and fat can be reduced, and the proportion of fresh vegetables and high-quality protein should be increased. Protein can make you full, and the rich fiber in fresh vegetables helps to normalize bowel movements. At the same time, reduce refined starch and sugary snacks, refined processed foods and snacks, which are the main factors causing fat accumulation.