Summer’s footsteps quietly arrive, for those seeking beauty, the “fat-reducing” journey has embarked on a new expedition. In this era, weight loss has always been a topic of continuous discussion, especially in the scorching summer days, it has become the focus of people’s discussion.
As the summer sunlight bathes the earth, people are changing into light clothes, showing off their graceful figures. Who doesn’t want to greet each fresh morning in this season of baring arms and legs with a lighter posture?
Therefore, a variety of weight loss methods and hot topics shine like stars in the sky of the internet, attracting the attention of many “chubby friends.”
One highly regarded weight loss method is fasting at night. Many people believe that night is a time for rest, without heavy work or trivial matters to deal with, most of the time is spent lying on a comfortable bed, accompanied by their phones.
In such a scenario, even not eating seems to have little impact on the body. Therefore, many people choose to fast at night, despite feeling some hunger, but watching the numbers on the scale gradually decrease, their hearts are filled with satisfaction.
01
Will not eating dinner at night affect sleep?
First of all, we need to understand that food not only provides us with energy but also carries various nutrients that play a crucial role in maintaining normal physiological functions in the body.
When we choose not to eat dinner at night, the body may enter a “starvation mode” due to a lack of necessary energy and nutrients during the night.
In this mode, the body’s metabolism may change, making it difficult to reach deep sleep during the night, thereby affecting sleep quality.
In addition, not eating dinner at night can also cause fluctuations in blood sugar levels. When blood sugar levels are too low, we may feel dizzy, weak, and even experience symptoms of hypoglycemia such as palpitations and perspiration. These symptoms are likely to disrupt our sleep, making it difficult to fall asleep peacefully.
Furthermore, from a psychological perspective, not eating dinner at night may create a strong feeling of hunger before going to bed. This hunger not only makes it difficult for our minds to concentrate but may also trigger anxiety, irritability, and other negative emotions, further affecting the quality of our sleep.
02
Long-term dinner fasting, besides weight loss, can also improve three problems
Firstly, not eating dinner helps regulate the body’s metabolic rhythm. The body’s metabolism system has natural fluctuations throughout the day, and overeating dinner often leads to an increased metabolic burden at night, which can easily lead to obesity and abnormal blood lipid levels.
Properly reducing or skipping dinner allows the body to rest fully at night, helping the metabolism system operate more efficiently, thereby improving overall health.
Secondly, skipping dinner also helps improve sleep quality. Overeating dinner or consuming overly stimulating foods often affects the depth and quality of sleep.
Skipping dinner for a long time can keep the body relatively empty before bed, reducing the burden on the gastrointestinal system, which is beneficial for falling asleep and improving sleep quality. Good sleep is essential for physical health as it helps in recovering physical strength, regulating emotions, and enhancing immunity.
Finally, skipping dinner may also have positive effects on psychological health. In today’s fast-paced and highly stressful society, many people often feel anxious due to work or trivial matters.
Moderately reducing dinner intake and allowing the body to enter a restful state helps relieve stress, reducing psychological pressure. This eating habit also helps cultivate self-discipline, enhance control over life, thus boosting self-confidence and happiness.
03
Who should not eat dinner?
Firstly, people with severe gastrointestinal diseases should be cautious about dinner. These diseases may include gastric ulcers, gastritis, colitis, etc., which often come with weakened digestive functions.
For such people, dinner that is too oily or highly stimulating can further burden the stomach and intestines, worsening the condition. Therefore, they should choose bland and easily digestible foods such as congee, noodles, etc., and avoid spicy, greasy, and other stimulating foods.
Secondly, people who need to strictly control their weight, such as obese patients or those trying to lose weight, should control their dinner intake moderately. Overeating dinner, especially high sugar and high-fat foods, can lead to excess calories, which can then be converted into fat accumulation in the body.
Therefore, these individuals should plan their dinner calorie intake reasonably, choose low-calorie, high-fiber foods such as vegetables, fruits, while controlling the intake of staples and meats.
In addition, dinner is a crucial time for diabetic patients to pay special attention to. Diabetic patients have weaker blood sugar regulation ability, and overeating carbohydrates at dinner can lead to high blood sugar levels, not conducive to controlling the condition. Therefore, diabetic patients should choose low sugar, high fiber foods such as oats, beans, and control the intake of staples.
04
How should dinner be arranged?
Firstly, we need to ensure that dinner contains an adequate amount of protein. Protein is the basic substance that forms human cells and is essential for maintaining life activities.
For dinner, lean meat, fish, poultry, beans, etc., can be chosen as sources of protein. These ingredients are not only rich in high-quality protein but also contain abundant vitamins and minerals, aiding in boosting immunity and promoting overall health.
Secondly, the intake of vegetables and fruits should not be overlooked. They are rich in vitamins, minerals, and dietary fiber, playing a significant role in maintaining digestive system health, preventing constipation, lowering cholesterol, etc.
During dinner, you can pair green vegetables, root vegetables, and colorful fruits, making the dining table more varied and colorful.
Furthermore, the choice of staple foods is also a key point in dinner pairing. It is recommended to choose a variety of grains such as rice, noodles, steamed buns, etc., to provide enough energy and dietary fiber. At the same time, consuming some coarse grains such as oats, corn, helps regulate blood sugar levels and maintain overall health.
Lastly, we also need to pay attention to the proportion of dinner combinations. Generally, the proportion of protein, vegetables, fruits, and staples should be maintained within an appropriate range to ensure comprehensive and balanced nutrition. According to individual tastes and dietary habits, you can adjust the pairing plan accordingly, making dinner more delicious and enjoyable.
