With the acceleration of social rhythm, people’s living habits and dietary habits have undergone significant changes. Among them, the phenomenon of skipping dinner is common among some people. Some may be due to busy work or study, while others may want to lose weight or control their weight.
However, not eating dinner for a long time may have some negative effects on the body. This article will explore four issues that people who do not eat dinner for a long time may improve besides becoming thin.
Why can skipping dinner make you thinner?
Skipping dinner can reduce calorie intake, thereby reducing weight. In diet, dinner is often the most hearty meal because people are busy with work and study during the day, and only have sufficient time in the evening to prepare and enjoy food. However, by not eating dinner, you can reduce the intake of a large amount of calories, thereby lowering weight.
Skipping dinner is not a healthy weight loss method. Although it can quickly reduce weight, long-term adherence may lead to issues such as malnutrition and weakened immune system. Therefore, it is recommended that everyone adopts a reasonable diet plan and exercise regimen when trying to lose weight, and avoid unhealthy weight loss methods.
Doctors say: People who do not eat dinner for a long time can not only become thinner but may also improve four issues:
1. Weight control
The most obvious benefit of skipping dinner is weight loss. This is because the body’s metabolism is relatively slow at night, and calorie consumption is lower. Therefore, skipping dinner can effectively reduce calorie intake and achieve the goal of weight loss. Additionally, dinner often contains high sugar and fat content, skipping dinner can effectively avoid the intake of these harmful substances.
2. Improve sleep quality
Dinner is the most abundant meal of the day, if one skips dinner for a long time, the body will adjust its metabolism to adapt to this eating pattern. This helps to reduce the body’s metabolic rate at night, thus improving sleep quality. Improved sleep quality not only allows for better rest but also contributes to overall health.
3. Blood sugar control
Dinner is usually when most carbohydrates are consumed. When excess carbohydrates are consumed, blood sugar levels spike, leading to increased insulin release, which may have adverse effects on health. Skipping dinner for a long time can help control blood sugar levels, reduce insulin release, and prevent the occurrence of diabetes and other metabolic diseases.
4. Delay aging
Consuming excessive energy during dinner can produce a large number of free radicals in the body. These free radicals can damage cell membranes and DNA, accelerating the body’s aging process. By not eating dinner, these oxidative stress reactions can be reduced, protecting the body from such damage. Additionally, skipping dinner can also reduce the body’s inflammation response, which is a natural reaction to defend the body against external pathogens. However, chronic inflammation can disrupt various body systems and accelerate aging. By skipping dinner, the body’s inflammatory response can be lowered, thereby slowing down the aging process.
Skipping dinner every day for a long time may bring these five adverse effects to the body, so you should not ignore it:
1. Increase the risk of gallstones
Bile is secreted by the liver, and most fats require bile for digestion. If one skips dinner for a long time, leaving the stomach empty, the gallbladder will not contract, leading to an increase in the concentration of cholesterol in the bile, causing the formation of stones. Therefore, there is a certain correlation between not eating dinner for a long time and the risk of gallstones.
2. Cause stomach problems
Skipping dinner for a long time can easily lead to a state of nutritional deficiency in the body, which can cause excess gastric acid secretion, eroding the stomach mucosa, resulting in damage to the gastric mucosa, which can lead to gastric ulcers over time, and may also decrease intestinal function, leading to gastrointestinal diseases in patients. In real life, many patients with chronic gastritis cannot have dinner for a long time, this can increase gastric acid stimulation, exacerbating the condition.
3. Not conducive to weight loss
Skipping dinner theoretically can help reduce calorie intake and aid in weight loss, but using this method can easily put the body in a pathological state, which is not conducive to healthy weight loss. To lose weight, it is recommended to consume some vegetables and fruits at night and engage in physical activities.
4. Reduced immunity
Skipping dinner for a long time can easily lead to hypoglycemia because the organs will suffer from inadequate nutrition supply. This will lead to a decrease in immunity. Especially for the elderly, metabolism and absorption abilities are weakened, skipping dinner will cause a lack of nutrients essential for the body, eventually leading to a decline in immunity.
5. Not beneficial for improving sleep quality
As widely known, a good night’s sleep is essential for the body’s recovery of energy and strength. It is well-known that energy consumption during sleep partly comes from dinner. If one stays on an empty stomach for a long time before sleep, dizziness and weakness may occur upon waking up, as the body lacks energy, which can be restored by consuming breakfast, reflecting the inadequacy of energy in the body.
Top 4 foods to eat at night to burn fat all night:
1. Oatmeal
Oatmeal is a food rich in dietary fiber and plant protein, providing long-lasting satiety. Additionally, the beta-glucan component in oatmeal can help suppress appetite and reduce nighttime hunger. Making oatmeal into porridge or flakes as part of dinner can help you stay satiated, promote fat burning.
2. Chicken breast
Chicken breast is an ideal choice being low in fat and high in protein. Protein provides long-term satiety, helps maintain muscle mass. Choosing grilled or steamed chicken breast at dinner, paired with vegetables or fruits, can satisfy your appetite and control calorie intake.
3. Broccoli
During our weight loss period, reducing meat and high-calorie foods is recommended, but vegetables are essential as weight loss can cause a loss of some vitamins in the body, and vegetables can help make up for this loss. Broccoli is a suitable vegetable for weight loss as it is low in calories and rich in vitamins and dietary fiber. During weight loss, having a portion of blanched broccoli at dinner can provide satiety and help eliminate toxins from the body, while crucially supplementing the body with necessary vitamins.
4. Whole wheat bread
Compared to white bread, whole wheat bread has a higher nutritional value. It is rich in dietary fiber, vitamins, minerals, and other nutrients, providing long-lasting energy and satiety. Also, whole wheat bread has a low glycemic index, helping stabilize blood sugar levels and reduce fat accumulation.
When choosing whole wheat bread, check the food label to ensure that the main ingredient is whole wheat flour. Additionally, consuming with some nuts, yogurt, or fruits can enhance the taste and nutritional value.
