Skipping dinner is only suitable for short-term weight loss groups, and three meals a day should follow the "343" dietary principle

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With the acceleration of the pace of life, modern people often cope with breakfast, lunch is generally solved through takeaway, and dinner seems to be gradually "forgotten" by people. To eat dinner or not to eat? How to eat dinner healthier?

"From the perspective of a balanced diet, people need to maintain the frequency of three meals a day, and it is difficult to meet daily nutrient requirements by concentrating on one or two meals. In addition, shortening three meals to two meals puts greater pressure on digestive function and increases the burden on the gastrointestinal system, so it is not recommended that people omit dinner. Cai Jingjing, a clinical nutritionist at Peking University People's Hospital, believes that maintaining the eating pattern of three meals a day can not only prevent violent fluctuations in blood sugar, but also avoid the secretion of a large amount of digestive juices, maintain the perception of gastric mechanical tension, and avoid unhealthy eating behaviors of overeating.

Can I really lose weight without eating dinner? "At present, there are more weight loss patterns in society, and in the state of weight loss, it is not completely impossible not to eat dinner, because in the process of weight loss, the consumption of the human body should be higher than the intake." Therefore, this effect can also be achieved to a certain extent by skipping dinner. Cai Jingjing pointed out that despite this, not eating dinner is only suitable for people who lose weight in the short term, and cannot be used as a long-term lifestyle.

Everyone's metabolism is different, the causes of obesity are not the same, many people's obesity is not simply caused by diet, therefore, the way of losing weight without eating dinner is not suitable for everyone. Cai Jingjing said, "People who do not eat dinner for a long time or who have eaten too little vegetarian and too little daily may have an outbreak of cholecystitis once they eat too much at a certain meal." In general, the length of people's weight loss diet is mainly based on the weight goal, the shortest time is 3 months. In this process, it is recommended to review regularly, if the body indicators are normal, you can continue the dietary pattern, if there is a health abnormality, it should be found in time and actively adjusted. ”

"The purpose of the weight loss model of not eating dinner is to lose weight after all, rather than to balance nutrients, in order to maintain a normal life, it is also necessary to adjust to a balanced dietary model, and the dietary mode of three meals a day is more conducive to long-term health." Cai Jingjing suggested that three meals a day follow the "343" dietary principle, that is, the proportion of breakfast, Lunch, dinner is about 30%, 40%, 30%, of which, dinner should be light, avoid thick, so as not to increase the burden on the digestive tract, eating time is best around 18:00.

Cai Jingjing reminded that dinner can not be blindly eaten, for people who eat too late for dinner, not eating or eating dinner in advance may be more beneficial to health. "IT and other office workers who often stay up late and work overtime, many people arrive home at more than 10 o'clock at night, at this time to eat dinner is often not conducive to digestive health, it is recommended that people adjust accordingly according to their own conditions." For example, the time of dinner is advanced, if the end time is too late, you can also make appropriate meals in the company, and if you feel hungry at night, you can eat some cucumbers, tomatoes, skim milk, sugar-free yogurt and a small amount of fruit. ”

Beijing News reporter Zhang Zhaohui

Proofreading By Chen Diyan