Should I eat dinner? What should I eat? What should I not eat? Can I really lose weight without eating dinner?
Many people lose weight, they never start eating dinner, but this is really bad, because... you can't help but eat supper!
If you have to say that there are any benefits, the first is definitely the province! money! Some people say that who is who is not eating dinner how much pounds! Yes, no matter who you are, eating less calories per day will reduce your weight, but most of the diet is reduced by moisture, which is easy to rebound.
There is a striking example. A woman loses weight on the news because she doesn't eat dinner. She also alarmed the police: she didn't eat dinner for a month, and she exercised every day, but she didn't lose a pound of meat! Unacceptable, she borrowed alcohol every day, and finally one day drunk on the side of the road, attracted the police patiently persuaded: to lose weight and healthier!
Not eating dinner is not only easy to hypoglycemia, resistance to decline, affecting nighttime sleep, harming the stomach, affecting daytime life and work, irreversible death of brain cells, and even inducing disease when the gap is large, and not only does not lose weight, but is easy to gain weight!
01 heat gap is large, slowing down metabolism
Although the principle of fat reduction is to create a caloric gap, not eating dinner is also a means of creation, but the result of not eating dinner is that the caloric gap is too large, resulting in slower metabolism, which is not conducive to fat loss.
02 fasting time is too long, the other two meals are easy to eat
Do not eat dinner, when you eat again the next day, the fasting time in the middle is too long, the blood sugar level will decrease, the next morning will not eat more, and the body will intelligently convert the food into fat for storage from time to time. Need.
03 malnutrition, decreased muscle mass, reduced basal metabolism
Long-term not eating dinner is easy to malnutrition, the body's metabolism will be reduced, fat metabolism will be affected, and it will be easier to grow meat, and it will not be able to function for normal life. It can only rely on muscle decomposition to maintain life. The more muscles dissolve, the metabolism. The lower it is, the more it will become fatter and form a vicious circle.
04 affects sleep quality, it will also be fat
I know that eating too much food will affect sleep, but I don’t know if I don’t eat dinner. Tolerating hunger will also affect sleep. The quality of sleep is closely related to leptin. If sleep is not good, leptin will reduce secretion, and ghrelin will follow. The increase, after that, can not control the mouth, the more you eat, the more you eat the more fat.
Since not eating dinner will have such a big impact on our body, how can dinner be healthy?
01 light mainly
Because people have low activity in the evening, energy consumption is low, and high calorie will increase the burden on the stomach, and if they are too hot, they are more likely to grow meat. It is recommended to keep the dinner light and avoid excessive oil.
02 è¤ç´
The staple food (within 100g) is preferred as miscellaneous grains, beans, and potatoes; try to choose soy products as a supplement to high-quality protein. It is best to choose fish and shrimp, poultry, etc., and control the appropriate amount. Vegetables and fruits, vegetables with leafy vegetables and cruciferous materials with more fiber and minerals, and less vegetables with high starch content. If you eat vegetables with high starch content such as pumpkin and carrot, you should reduce the intake of staple foods appropriately. Do not choose a high amount of sugar.
03 less fried, more cooking
The cooking methods of dinner are mostly steamed, boiled, stewed, and cold-boiled. It is best not to eat fried, fried, sweet, and salty foods, or to eat as little as possible to avoid excessive intake of fat and energy.
04 chewing slowly, eating 7 points full
Dinner is suitable for eating digestible foods, avoiding the burden on the stomach and affecting sleep. In addition, dinner is best to eat 7 points full, full of food is easy to cause excess energy, causing obesity, but also cause the stomach, liver, pancreas and other digestive organs to work while sleeping, increase the burden of these organs, affecting health . Chewing slowly while eating is not only good for food digestion, but also allows you to feel fullness in time, avoid eating too much, and consume too much calories.
05 dinner time should not be late, and must be fixed
In addition to dinner foods, it is important to eat. Because the emptying time of our stomach is about 4 hours, if the dinner time is too late, the food will not be digested and then go to rest, it is easy to make fat accumulation, it may also affect sleep, unfavorable meat reduction. It is recommended that you eat dinner at around 6-7 o'clock every day, no more than 8 o'clock at the latest.
06 appropriate exercise after meals
Many people lie on the sofa after dinner, and exercise properly after dinner, not only can promote blood circulation, accelerate metabolism, help reduce fat, but also relieve mood, help sleep, avoid stomach upset. It is recommended to choose a more soothing exercise such as walking and brisk walking after 1-2 hours of dinner.
However, if you insist on "noon to eat", in order not to have serious "side effects" such as listlessness, physical decline, and dull face, it is recommended that:
· Breakfast should be well-made, must be rich and balanced
· Lunch can't be sloppy. In the afternoon, you can eat about 200~250 grams of fruit, drink some milk or yogurt.
·You can't stay up late, you must go to bed early at night, don't get too hungry to sleep.
Losing fat requires calorie deficit, but to grasp the scale, do not eat the wayward, blind measures, not only do not lose weight, but easy to increase fat, healthy fat loss is the truth!
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