Introduction: In contemporary society, slimming has gradually evolved into a symbolic pursuit of female beauty, becoming not only the focus of media attention but also deeply rooted in the core promotional concepts of social platforms and the advertising industry.
The media frequently showcases slender female figures, shaping an image that seems to suggest that only those with a slim figure can earn respect, attention, and success.
On social platforms, users eagerly share before-and-after photos of slimming, encouraging others to pursue slimness, while also subtly conveying a value system of “thin is beautiful.”
The advertising industry cleverly utilizes visual and psychological techniques to emphasize the efficacy of slimming products, instilling a strong desire for slimming in female consumers.
This excessive pursuit of slimming has significant effects on women’s physical and mental health that cannot be ignored. Many women resort to various extreme weight loss methods in pursuit of a slender figure.
Among these methods, skipping dinner has become a highly regarded weight loss strategy. Many women believe that by skipping dinner, they can effectively reduce calorie intake and thus achieve weight loss goals.
Why can skipping dinner lead to weight loss?
When we reduce the intake of dinner, or even skip it altogether, we are essentially reducing the total calorie intake for the day. There exists a delicate balance between calorie intake and expenditure.
When the calorie intake is less than the calorie expenditure, the body begins to utilize stored fats to provide energy, a process commonly known as “burning fat.”
However, relying solely on skipping dinner to achieve weight loss is not sufficient and may even be unhealthy. The body requires adequate nutrients to sustain daily activities and metabolism. Skipping dinner may lead to nighttime hunger, increasing the risk of late-night snacking, which could result in excessive calorie intake. Additionally, long-term skipping of dinner may lead to nutritional imbalances, affecting overall health.
Doctors admit: People who skip dinner long-term not only become slimmer but can also improve these 4 issues
Improves blood sugar management
Dinner, being the most important meal of the day, often symbolizes family reunion warmth and satisfaction. In many families, dinner is the most abundant meal of the day, filled with a variety of foods, including those rich in carbohydrates and sugars. However, for diabetes patients or individuals with unstable blood sugar levels, choosing the right dinner options and portions becomes crucial.
For such individuals, skipping dinner might be a viable dietary adjustment to consider. After dinner, due to reduced physical activity and metabolism slowdown during work or rest, the body’s efficiency in digesting and absorbing food decreases, especially sugars and carbohydrates metabolism. Consequently, blood sugar levels may rise after dinner, posing health risks for diabetes patients or those with unstable blood sugar levels.
By skipping dinner, these individuals can effectively reduce nocturnal blood sugar fluctuations. With no additional food intake, the body doesn’t need to rapidly process sugars and carbohydrates, thus reducing sudden spikes in blood sugar levels. Over time, this dietary adjustment can lead to enhanced overall blood sugar management for more stable blood sugar levels.
Slows down aging
Recent studies have shown that maintaining a 15-hour fasting period in the afternoon and evening significantly impacts the secretion of hormones in the body.
Growth hormone plays a crucial role in promoting cell growth and repair, maintaining a youthful body. However, as age advances, the secretion of growth hormone gradually decreases, contributing to the aging process.
Studies have found that skipping dinner at night can stimulate the normal secretion of growth hormone, aiding in slowing down the aging process. This is because in a fasting state, the body prompts an increase in growth hormone secretion to maintain normal functions.
Promotes digestive health
Dinner, as the last meal of the day, plays a vital role in the body’s digestive system. After dinner, the digestive system becomes active, requiring considerable time and energy to process the consumed food. Excessive food accumulation in the stomach and intestines not only burdens the digestive system but also leads to digestive issues. Digestive problems may manifest as bloating, abdominal pain, nausea, and other discomforts, posing inconveniences in daily life. Moreover, long-term excessive dinner consumption may increase the risk of gastrointestinal diseases like gastritis and stomach ulcers.
However, choosing to skip dinner long-term can alleviate the burden on the stomach and intestines to some extent. In a fasting state, the digestive system can rest and recover, leading to improved digestive functions, reducing the risks of digestive problems and gastrointestinal diseases.
Enhances sleep quality
After dinner, many people naturally feel drowsy because the body shifts its energy allocation from digestion to rest and repair mechanisms after food intake. Dinner being the final meal of the day significantly influences the body’s energy distribution and sleep quality.
Yet, overeating during dinner, especially consuming high-fat and high-sugar foods, disrupts this balance. Such foods are not only difficult to digest quickly but might also cause rapid fluctuations in blood sugar and energy levels. These fluctuations can keep the body active at night, preventing the brain from entering deep sleep, subsequently affecting sleep quality.
Conversely, individuals who skip dinner long-term may experience improved sleep quality. With no dinner digestion burden, the body can transition into a resting state more effortlessly, reducing nocturnal activity and energy consumption. This change not only promotes restful sleep but also enhances daytime mental alertness and work efficiency.
Reminder: The drawbacks of long-term dinner skipping far outweigh the benefits!
Despite claims that long-term dinner skipping can aid weight loss or weight management, its potential risks far exceed the temporary benefits it might provide.
Leads to inadequate energy supply
Dinner serves as the final meal of the day, providing the body with essential energy for nighttime activities. Neglecting dinner long-term leads to insufficient energy for daily functions, potentially affecting sleep quality and resulting in low energy levels and reduced work efficiency the following day.
Triggers malnutrition
Dinner presents a crucial opportunity to intake various nutrients such as proteins, vitamins, and minerals. Skipping dinner long-term deprives the body of essential nutrients, leading to malnutrition and impacting overall health.
Affects mental states
Feelings of hunger can cause irritability, anxiety, and emotional instability. Furthermore, hunger tends to incline individuals towards high-sugar, high-fat food choices, increasing the risks of obesity and chronic diseases.
Let me tell you: If you belong to these 3 categories, it’s best to avoid dinner
Patients undergoing special treatments or in postoperative recovery
Due to the need for increased rest and recovery, dinner intake might burden the digestive system, affecting the recovery process. In such cases, it’s advisable to follow a diet plan under medical guidance to ensure adequate nutrient intake.
Individuals with severe digestive system disorders
Individuals suffering from severe digestive system disorders, such as gastric ulcers, gastroesophageal reflux, etc., may worsen their condition with dinner intake. As these conditions affect digestion, overeating during dinner can lead to indigestion, excessive stomach acidity, and other symptoms. For such individuals, reducing dinner portions or skipping dinner is recommended to ease the burden on the digestive system.
People significantly overweight
If you are severely overweight, paying attention to dinner intake is crucial. Overeating during dinner can result in excess calorie consumption, leading to fat accumulation in the body and exacerbating obesity. Hence, it’s recommended for individuals in this category to opt for low-calorie, high-fiber foods during dinner, control portions, and avoid excessive calorie intake.
How to eat dinner for maximal weight loss? Remember these 4 principles and wake up a pound lighter every day
Mainly eat vegetables for dinner
Vegetables are rich in fiber, enhancing satiety while being low in calories, aiding in weight loss. Try incorporating green leafy vegetables like spinach, lettuce, or nutritious options like carrots, broccoli, etc., in your dinner. Remember to keep the cooking style simple with minimal oil and salt to preserve their nutritional value and weight loss effects.
Consume adequate high-quality proteins
Proteins are vital for the body’s composition and an indispensable nutrient during the weight loss process. Choose low-fat, high-protein ingredients such as chicken breast, fish, tofu, etc., for dinner to meet nutritional needs and assist in weight loss.
Control carbohydrate intake
Reduce the consumption of staple foods during dinner, especially refined carbohydrates like white rice, white bread, etc. Opt for low glycemic index (GI) foods such as brown rice, whole wheat bread, which release energy slower, aiding in stabilizing blood sugar levels and reducing fat accumulation.
Avoid late dinners
Try to finish dinner before 7:00 PM to prevent food from lingering in the stomach and affecting sleep quality and overall health. If dinner is consumed late, decrease food portions and opt for easily digestible options.
4 foods to eat more at night to get slimmer – These foods have great weight loss effects
Broccoli
This green vegetable is a nutrient-rich superfood packed with vitamin C, dietary fiber, and antioxidants. Consuming broccoli in moderation at night aids digestion, meets nutrient needs, and with its low-calorie nature, helps in weight control.
Cucumber
Cucumber is an ideal choice for evening consumption. It is rich in water content, dietary fiber, and extremely low in calories, making it perfect for individuals aiming to lose weight. Eating cucumbers at night boosts satiety, helps hydrate the body, and eliminates toxins and waste.
Tomatoes
Tomatoes are excellent vegetables with great weight loss effects. They contain lycopene, an antioxidant that reduces fat absorption and promotes fat breakdown. Consuming tomatoes at night not only aids weight control but also enhances skin health.
Spinach
Spinach is a nutritionally dense leafy green vegetable, rich in dietary fiber, vitamins, and minerals. Eating spinach at night aids digestion, detoxification, and fulfills the body’s nutrient requirements. Moreover, being low-calorie, spinach is an ideal choice for weight-conscious individuals.
