Introduction: With the acceleration of modern life pace and the improvement of living standards, the issue of obesity in China is becoming increasingly prominent. According to authoritative data, in 2018, the number of adults aged 18 to 69 who are obese in China has reached an astonishing 85 million.
Behind this number, there is a large group of approximately 48 million male obese individuals and about 37 million female obese individuals. This is not just a numerical problem, but a significant issue concerning national health and quality of life.
Faced with the increasingly serious problem of obesity, many women are starting to seek various weight loss methods. Among the various methods, one widely circulated viewpoint is that not eating dinner for a long period can help reduce weight and achieve the goal of slimming down.
This viewpoint has gained widespread acceptance among some women, as they believe that by reducing the intake of dinner or even completely skipping it, they can effectively control the overall calorie intake, thus achieving the effect of weight loss.
Can not eating dinner for a long time really make you slim down?
We must be clear that not eating dinner for a long time is not a healthy way to lose weight.
The body needs to intake sufficient nutrients to maintain normal physiological functions, and dinner is an important time for nutrient supplementation throughout the day. Not eating dinner for a long time may lead to inadequate and insufficient nutrition in the body, affecting health.
In addition, although you may see a reduction in weight in the short term, it is mostly due to the decrease in water and muscle mass, rather than actual fat consumption. When you resume dinner, your weight may quickly rebound, even exceeding the original level, known as the “yo-yo effect.”
In addition to becoming slimmer by not eating dinner for a long time, it may also help alleviate 4 issues, it is recommended to understand in advance
Improving sleep quality
Dinner, as the last meal of the day, the types and quantities of foods consumed have a profound impact on our body’s health and sleep quality. If dinner is too full or contains too many stimulating foods, such as coffee, spicy foods, etc., these foods may stimulate the gastrointestinal tract, leading to indigestion at night.
Imagine lying in bed ready to sleep, while your stomach is still busy digesting food, this naturally makes you uncomfortable, and may even cause symptoms of stomach acid reflux. In addition, drinks with caffeine like coffee may stimulate the nervous system, causing insomnia, making it difficult to fall asleep or waking up frequently at night.
However, if we adopt a strategy of not eating dinner for a long time, it may help reduce the above discomforts. When the intake of dinner is reduced or completely omitted, the burden on the gastrointestinal tract will be correspondingly reduced, thereby helping to avoid night-time issues like indigestion and heartburn. At the same time, without the interference of stimulants like caffeine, the nervous system can relax better, helping to improve sleep quality.
Facilitating body detoxification
At night, for our body, it is a crucial period since it marks the beginning of the detoxification and repair process. As darkness falls, our body gradually transitions from a state of daytime activity to rest and recovery, and at this time, all bodily functions begin their “night shift” work.
During this period, not eating dinner for a long time can actually bring many benefits to the body. Firstly, the absence of food intake means a significant reduction in the burden on the digestive system. After dinner, the gastrointestinal tract needs a great deal of energy to digest food, which undoubtedly distracts the body’s attention away from detoxification and repair work. When dinner is omitted, the gastrointestinal tract can rest and recover more, thereby providing a better internal environment for the body.
Secondly, the absence of food intake also means a decrease in the production of toxins and waste. In daily diets, the remnants and waste from the food we consume, after digestion and absorption, may accumulate in the body if not expelled quickly, forming toxins that harm the body. Not eating dinner at night means reducing the source of these wastes and toxins, helping to maintain the cleanliness and health of the body.
Reducing the burden on the digestive system
As a widely followed dietary habit by modern people, three meals a day provide the necessary energy and nutrients we need daily. However, as night falls, the body gradually shifts from a state of daytime activity to a mode of rest and recovery. During this process, the evening is usually an important period for the digestive system to relax and repair.
When we choose to not eat dinner for a long time, we are actually creating a more relaxed environment for the digestive system. Without food intake, the stomach and intestines no longer have to be busy with the work of digestion and absorption, thereby allowing them to rest and recover fully. This rest and recovery are crucial for maintaining the health of the digestive system.
Reducing the burden on the digestive system helps reduce the occurrence of indigestion. Indigestion is usually due to the overload on the intestines and stomach during digestion, causing food to not be digested and emptied normally. Not eating dinner at night allows the stomach and intestines to rest adequately, avoiding the digestion work at night and reducing the risk of indigestion.
Controlling blood sugar levels
Dinner, as the last meal of the day, has a significant impact on blood sugar levels. When we consume high-sugar, high-fat foods, blood sugar levels often rise rapidly in a short period, bringing a series of potential health risks to the body.
Not eating dinner for a long time can actually provide an effective way to prevent the rapid rise of blood sugar after dinner. Without food intake, there are no additional sugars and fats entering the body, allowing blood sugar levels to remain relatively stable. For those who already have blood sugar regulation issues or are concerned about potential blood sugar problems in the future, this dietary habit is particularly important.
Stable blood sugar levels play a vital role in preventing chronic diseases, and diabetes is a chronic disease closely related to blood sugar levels. Long-term high blood sugar levels can damage various organs in the body, including the eyes, kidneys, nerves, etc., leading to a series of serious complications. By controlling dinner intake and avoiding blood sugar spikes, we can effectively reduce the risk of developing diabetes.
Doctors warn: Not eating dinner for possible harm
Although not eating dinner for a long time may seem beneficial in certain situations, such as relieving the burden on the digestive system, we must recognize that this is not a universally applicable healthy habit for everyone.
Everyone’s physical condition, lifestyle, dietary habits, and nutritional needs are different, so when deciding whether to skip dinner, we need to consider multiple factors.
Affecting sleep quality
Not eating dinner may increase nighttime hunger, affecting sleep quality. Sleep is an important period for the body’s repair and recovery, and if unable to fall asleep or wake frequently due to hunger, it greatly affects sleep quality, thereby impacting daytime mental state and work efficiency.
Causing nutritional imbalances
Dinner is an important time for nutrient intake during the day, not eating dinner may lead to deficiencies in certain nutrients, such as proteins, vitamins, minerals, etc. These nutrients are crucial for maintaining normal body function and health, and a lack of them may trigger a series of health problems.
Generating negative emotions
Not eating dinner may have a negative impact on mental health. Hunger and nutritional imbalances can cause emotional fluctuations, anxiety, depression, etc. These issues not only affect our quality of life but may also lead to more serious mental health problems.
Truth be told: If you are one of these 3 types of people, it’s better not to skip dinner
Groups with existing digestive system issues
After dinner, the body’s digestive system needs to start working to transform food into energy or store it as fat. However, for people with digestive system problems, they may not be able to effectively process dinner food, causing food to remain in the stomach, or even triggering problems like acid reflux.
People who work night shifts or need to stay up late
Their dinner may affect their sleep quality. Having dinner too late or consuming too much food may keep their bodies in a digestive state at night, leading to diminished sleep quality, impacting their mental state and work efficiency the next day.
Individuals needing strict weight control or undergoing weight loss
Dinner, especially a high-calorie, high-fat dinner, might derail their weight loss plans. Because the body’s metabolism slows down at night, the calories ingested are more likely to be stored as fat.
How to have a slimming dinner? Remember these 4 principles, wake up lighter every day
Pay attention to the portion size of dinner
While we should eat well, it does not mean overeating. The portion size of dinner should be moderate to avoid overexpansion of the stomach, putting a burden on the body. Additionally, the feeling of hunger after a meal can be controlled through proper dietary combinations.
Eat more vegetables
Vegetables are low in calories and high in fiber, providing essential nutrients for the body while aiding in digestion and reducing fat accumulation. Include more vegetables in your dinner, such as broccoli, carrots, spinach, etc., to increase satiety and decrease the intake of other high-calorie foods.
Choose appropriate cooking methods
Avoid frying in oil, grilling, or other high-oil cooking methods, opt for steaming, boiling, baking, which are healthier. This not only reduces calorie intake but also preserves the nutrients in the food.
Engage in appropriate exercise after dinner
Walking, jogging, or doing simple household chores after dinner can help the body burn extra calories, speeding up fat burning. Remember, exercise is crucial for weight loss, only with a combination of proper diet and adequate exercise can you achieve the best weight loss results.
What are good foods for slimming dinner? 5 types of foods to eat at night, replenish energy without gaining weight
Chicken Breast
Chicken breast is rich in high-quality protein, aiding muscle repair and growth, with relatively low calories, making it a good companion during weight loss. You can marinate chicken breast with spices and lemon juice, bake with vegetables for a delicious and healthy meal.
Brown Rice
Compared to white rice, brown rice contains more dietary fiber and micronutrients, providing sustained energy and helping stabilize blood sugar levels. Cook brown rice with vegetables, tofu, and other ingredients for a nutrient-rich dinner.
Deep-Sea Fish
Deep-sea fish is rich in unsaturated fatty acids, reducing cholesterol and blood lipids, while providing abundant protein and vitamin D. Choose steaming or grilling methods, paired with lemon juice and olive oil for a healthy and delicious dish.
Nuts
Nuts are rich in healthy fats, proteins, and fiber, providing long-lasting energy. However, as nuts are calorie-dense, the amount consumed should be moderate. Use nuts as a garnish for dinner or pair with yogurt for consumption.
Vegetable Salad
Fresh vegetables are rich in vitamins, minerals, and dietary fiber, low in calories, and aid digestion. A vegetable salad dressed with olive oil and lemon juice, containing lettuce, tomatoes, cucumbers, carrots, etc., is a good choice, delicious and healthy.
