Guide
Weight loss desperately for half a year, not to the success and the New Year...
Source: Medical Pulse
Author: Lunch
This article is published by the author with the authorization of Medical Pulse, please do not reprint it without authorization.
Every festive season, three pounds of weight, a careful look at three kilograms; weight loss desperately for half a year, not to success and new year.
Just after the Spring Festival holiday, in the face of soaring weight, many small partners are not calm, and they have made up their minds to resume the cause of weight loss.
Image source: Photo Network
In the weight loss tutorial, there is always such a "jianghu legend": you can lose weight without eating dinner, and you can also prolong your life! Others think it's just scare fat. But what exactly are the facts?
In the eyes of many people, if you don't eat or eat less, you should be able to lose weight by reducing your intake, right? Unfortunately, the results could run counter to the original intent.
Skipping dinner = losing weight?
Is there any damage to the body from skipping dinner? Of course, the most direct feeling is: so hungry.
Hungry enough to star venus, hungry enough to toss and turn to sleep, hungry enough to sprinkle a handful of cumin on the pillow and want to take a bite, not to mention the mobile phone targeted to push all kinds of tempting burgers, fried chicken, grilled skewers, fat house happy water...
Many of the weight loss tutorials on the Internet will mention the effect of not eating dinner on weight loss, and some even move out of the allusion of "not eating after noon". This is the buddha's precept for monks, usually after the sun reaches noon and until dawn the next day, during which time it is not allowed to eat.
However, the quotation of scriptures also needs to be based on actual conditions.
Not eating after noon is based on the ancient people's habit of "working at sunrise, living in and breathing day" and lack of food resources. Usually at six or seven o'clock the sun may go to bed, so it is enough to eat only two meals a day. Modern people often stay up late and go to bed late, and the energy provided by brunch has long been exhausted. If you don't eat dinner for a long time, you can only experience extreme hunger and then unconsciously consume more calories at the next meal.
In addition, we need to clarify the difference between weight loss and weight loss. Weight loss, as the name suggests, is of course to reduce fat content to reduce weight, and loss of water or muscle content will also cause weight loss. Previously, the results of a randomized clinical trial at the Cardiovascular Research Institute of the University of California, San Francisco, showed that intermittent fasting, if it is not required to control the total amount, can not play a significant role in weight loss, and even lead to a decrease in muscle mass. Mainly the muscles of the limbs. A loss of muscle can lead to weakness, disability and impaired quality of life.
Maybe a month later you may know a "new" self: yellow-faced, gray-looking, mentally weak... Or rebound weight.
What happens to your body after intermittent fasting?
Dinner is as important to us as brunch. For people with poor glycemic control, there may be a risk of nocturnal hypoglycemia. Inadequate nutrient intake can also reduce the body's immunity.
In the case of a regular diet, our stomach and intestines will "work" regularly and regularly, such as secreting stomach acid. If you do not eat dinner, the original secretion of stomach acid has no food to decompose, then the strong acidity of the gastric juice can only be "intimate contact" with the gastric mucosa. Over time, it may damage the gastric mucosal barrier, causing gastritis, stomach ulcers and other diseases.
We know that bile is generally secreted by the liver and the gallbladder is temporarily stored. The secretion of bile requires food to enter the stomach to "start", through food stimulation, so that the gallbladder contraction to excrete bile into the intestine. If you do not eat regularly for a long time and do not start the secretion of bile, it will continue to concentrate in the gallbladder, and there is a risk of crystallization and gallstones.
Some people will ask: "Sometimes I feel very hungry at night, so hungry that I can't sleep, but I don't feel hungry the next day. ”
In fact, later feeling not hungry is the body's liver glycogen mobilization to decompose glucose to supply energy. When hunger is unbearable, the harm caused by low blood sugar, palpitation, hand shaking, or affecting the quality of sleep is still real.
For these people, proper control of dinner is beneficial
"Eat well in the morning, eat a full lunch, and eat less for dinner." This long-standing healthy mantra is not entirely unreasonable. Although the drawbacks of skipping dinner have been stated earlier, it does not mean that it is not beneficial at all.
There are no absolutes. As a matter of fact, we recommend that these groups of people can appropriately skip or reduce their dinner intake.
1. Eat too much or too late for lunch
If the amount of exercise in a day is not much, it is impossible to consume the "big meal" eaten for lunch or eat lunch too late, you can consider skipping dinner as appropriate.
2. Patients with severe obesity
The body's metabolism slows down at night, and if you consume too many high-calorie foods, it is easy to cause fat accumulation. How much fat is fat? According to continental standards, the BMI index >28 kg/m2 (weight divided by the square of height) is considered obese, and people with severe overweight can not eat or eat a small amount of high-fiber, low-sugar and low-fat foods depending on the situation.
3. Have the habit of going to bed early
Dinner is best eaten before 20 o'clock, because the time to fall asleep is preferably more than 3 hours away from dinner, otherwise being too full will also affect sleep. (If the "stay-up athlete" has to eat after 8 p.m., it's best not to eat too much.) ）
If you're not in the crowd in the above situation, enjoy dinner!
Resources:
[1]. Lowe DA, et al. Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parametersin Women and Men With Overweight and Obesity:The TREAT Randomized Clinical Trial. JAMA Intern Med. 2020 Sep 28: e204153.
Reprinted from: China Circulation Magazine
[2]. "What happens if you don't eat dinner for a long time"/General Practice, Run Run Shaw Hospital, Zhejiang University School of Medicine.
Responsible editor Xiao Mai Yiyi