Mr. Wang, who is 63 years old, has been helping his son take care of his grandchildren since retirement

Mr. Wang, who is 63 years old, has been helping his son take care of his grandchildren since retirement. The son sympathizes with his father's hardships during his youth and treats Mr. Wang exceptionally well in daily life.

Mr. Wang, who ate and drank well, was discovered during the physical examinationHyperlipidemia, carotid atherosclerosisOther diseases. Not wanting to take medicine every day, Mr. Wang went around to inquire about folk remedies such as lowering blood lipids and softening blood vessels. Upon hearing his friend say that skipping lunch and eating less is good for his health, he also stopped eating at night.

SeparatedHalf a yearUpon further examination, it was found that the condition did not improve, but instead appearedgastric ulcergastric ulcer

Professor Mao Yilei and Professor Yang Huayu's team from Beijing Union Medical College HospitalPublished onNatureCommunicationsA study conducted on 90 subjects for a period of five weeks found thatThe effect of controlling the eating time between 6:00 and 15:00 for 16 hours of fasting and 8 hours of eating in a day is much better than that between 11:00 and 20:00. In other words, not eating at noon (referring to 15:00 here) can maximize the effect of light fasting.

The research conclusion shows that eating during this time period is more beneficialReduce fasting blood sugar, increase insulin sensitivity, promote intestinal health, reduce weight and fat, and anti-inflammatory

However, compared to the study with a sample size of several million, the number of participants in this study is too small to represent a wider population, and the harm of skipping dinner is also overlooked.

Ding Dafa, Deputy Chief Physician of the Endocrinology Department of the Second Affiliated Hospital of Nanjing Medical UniversityIt means that not everyone is suitable to 'skip lunch', such asPatients with diabetesSpecial populations, such as those with poor islet function, require a regular diet. Moreover, skipping meals during the afternoon is beneficial forTumor patients, patients with gastrointestinal ulcersFor those who need to work at night, it is also not suitable.

A study in Japan once conducted8860 women and 17573 menAn observational study was conducted and found that people who frequently or occasionally skip dinner are more likely to gain weight than those who regularly eat dinner every day, indicating that skipping dinner is not conducive to weight loss.

Moreover, long-term skipping dinner may also lead toGastrointestinal dysfunction, irregular digestive system, increased probability of proteinuria in women, incomplete nutritional intake, and increased mental stressWaiting for the consequences will also accelerate the aging of the human body. For the sake of good health, dinner is indispensable.

Certified Clinical Nutritionist Liu Suiqian from the Australian Association of NutritionistsIt is pointed out that dinner should be beneficial for weight loss and avoiding hunger, and the following four points should be achieved!

1. Pay attention to the order of eating

When eating, it is important to pay attention to the order of eating. You can start with vegetables, then eat meat, eggs, fish, and other foods, and finally eat staple foods, which can increase satiety and control the amount of food consumed.

2. Eat enough vegetables

Vegetables rich in various nutrients must be eaten enough at dinner, and when cooking, remember to put less oil. If it's potato vegetables, remember to eat less.

3. Eat more protein

Adequate protein intake during dinner can allow the stomach to empty for a longer time, and the hunger sensation before bedtime also comes later. Tofu, lean meat, fish and shrimp are all good choices for high protein foods.

4. Eat only seven or eight percent full

It is advisable to eat dinner until you are seven or eight percent full, which means that the eating speed slows down and you can eat or not. Then, you can put down your chopsticks to avoid overeating.

If you want to lose weight by skipping lunch, it may lead to other hazards instead of losing weight. The correct approach should be to eat a healthy dinner. After finishing a meal, it is advisable to pay attention to the order of eating, ensure that you have enough vegetables, eat more protein, and try to eat only 70% or 80% full. Of course, if you want to lose weight, exercise is also essential.

References:

[1] The New Study of Union Medical College Hospital: Eat 8 Hours a Day, Don't Have Dinner! "Meis Medical Journal, 2022-03-20

[2] What happened to people who haven't eaten dinner for a long time? These 6 consequences are terrifying! "Science Popularization China, 2023-03-01

[3] Eating dinner like this ensures you lose weight quickly! "Science Popularization China, July 16th, 2023

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