What happens to the body if you refuse dinner for a year – study
Central Asia (CA) – For many people who do not like exercise but want to stay in shape, skipping dinner seems like a great way to lose weight. But in practice, it is not so simple – excessive hunger does not allow you to sleep, resulting in breakdowns and night snacks.
Can you really lose weight by skipping dinner? To answer this question, a team of researchers from the Medical University of Southern China spent a year conducting a study of 139 obese people. WeChat has published its results.
The issue is not limited to a dinner refusal
To test the effectiveness of skipping dinner for weight loss, a team of researchers at South China Medical University conducted a one-year study of 139 people with a body mass index between 28 and 45. The results of the study were published in the New England Journal of Medicine.
For many people who do not like exercise but want to stay in shape, skipping dinner seems like a great way to lose weight. But in practice, it is not so simple – excessive hunger does not allow you to sleep, resulting in breakdowns and night snacks.
Can you really lose weight by skipping dinner? To answer this question, a team of researchers from the Medical University of Southern China spent a year conducting a study of 139 obese people.
The results of the experiment showed that eliminating the evening meal in combination with controlling the total number of calories effectively affected weight loss, but in general the effectiveness was almost the same as group B, whose participants simply reduced the number of calories consumed. .
According to researchers, skipping dinner alone without controlling your calorie intake will not achieve your weight loss goal. An important condition for weight loss is to eat less.
In addition, the study also showed that it is quite difficult to refuse an evening meal. Even under the guidance and supervision of experts, 15% of participants refused to continue participating in the experiment. In everyday life, this approach is more likely to fail.
Three side effects of two meals a day
From a nutritional point of view, two meals a day are similar in nature to the “intermittent fasting” method. The essence of this method is to limit the time of eating to 6-10 hours during the day. For example, eat only from 10 in the morning until 6 in the afternoon, the rest of the time – stay fasting.
This method will indeed help to reduce the weight to some extent, but it is also fraught with some negative consequences.
Return of lost pounds
Long-term adherence to two meals a day helps in weight loss, but the effect is obvious only in the initial stage and soon the stage of stagnation will appear.
The fact is that with intermittent fasting, the body will not be able to lose much fat, but there is a reduction in metabolic rate. If after that you start eating a little more or continue three meals a day, the weight will increase again.
The development of stomach ailments
If the body does not receive food for a long time, there will be a reverse regression in the stomach of secreted gastric acid and bile, which will erode the gastric mucosa, causing peptic ulcer. Accumulation of bile in the gallbladder for a long time increases the risk of gallstones.
Decreased muscle mass
During intermittent fasting, not only fat mass but also muscle mass is reduced. The study found that people with a 12-week meal for a limited time lost an average of 0.64 pounds of muscle mass, while those with three low-calorie meals lost an average of just 0.17 pounds of muscle mass.
Researchers at Beijing’s Hese Hospital have warned that only healthy people between the ages of 18 and 50 who do not have chronic illnesses such as diabetes, hypertension, coronary heart disease, cancer and others, as well as a normal life without long night shifts. diet according to nutritionists
The most important thing when losing weight is to control the number of calories consumed, choosing the right products, monitoring the quality of the diet and maintaining a reasonable balance of nutrients.
According to the above principles, the most common diet is “3 + 2”, ie three main meals and two snacks. This routine is fairly easy to follow. Below is the recommended time to eat according to this figure.
Breakfast: 7 a.m.
At this point, the body wakes up and the digestive system begins to function. During breakfast, the body assimilates and absorbs nutrients more efficiently.
Snack: 10:30 a.m.
Metabolism in the body accelerates and many people begin to feel a slight feeling of hunger. The snack right now will help replenish energy. Especially for students, clerks and other knowledgeable employees, snacking is essential as it helps to concentrate and maintain an effective study or work attitude.
As a snack, you can serve a cucumber or tomato, two or three pieces of dried tofu, a handful of nuts, half a glass of milk, a small bottle of yogurt, etc. After a snack, lunch should be reduced according to your own feeling of satiety.
Lunch: 12:30 noon
After 12 noon the body needs more energy. If you do not have much time for lunch, try to chew and swallow your food well anyway and do not eat while working.
Afternoon snack: 15:00 p.m.
The interval between lunch and dinner is quite long. By 4 p.m., the body’s glucose content is reduced. Having an afternoon snack will help you avoid lethargy and prevent negative emotions such as irritability and stress.
For an afternoon snack, it is best to choose two or three types of food that have a complementary effect and can offer a balanced diet. For example, cereals (cookies, crackers) in combination with dairy or seasonal fruits. Of the drinks it is better to prefer boiling water and green tea.
Dinner: 6-7 p.m.
Eating too late and going to bed at a time when the stomach does not yet have time to digest food will not only negatively affect the quality of sleep, but will also increase the load on the gastrointestinal tract. In addition, delayed eating causes obesity and can lead to various chronic diseases.
A balanced combination of protein-rich foods, staple foods and vegetables also contributes to effective weight management.
When eating, it is important to chew the food well and swallow it slowly. It takes some time for the satiety signal to travel from the stomach to the brain. Therefore, if you skip the food and eat fast, you will end up feeling like you ate too much later.