Dieting has harmed many people! Eating this way can fill you up without gaining weight

It is said that losing weight means "control your mouth and move your legs", but a large number of friends can only control their mouths - skipping dinner. Indeed, compared with those mysterious "ketogenic diet" and "carbon cycle diet", skipping dinner is much simpler and more brutal.

But think about it carefully, not to mention that the delicious food in this "glamorous world" can easily make people intoxicated, is skipping dinner to lose weight really a long-term solution?

Today I will find out the answer for you and tell you a more scientific and effective method!

1. Does skipping dinner mean losing weight? In fact, what you think is "losing weight" is just the early stage of dehydration.

A recent study in Japan took 17,573 boys and 8,860 girls from Osaka University as the research subjects. The average observation period was 3 years. The results found that students who occasionally skipped dinner were more likely to gain weight than those who ate dinner every day. Skipping dinner is even an important factor in weight gain and overweight/obesity.

This article also analyzes the reasons why "not eating dinner will make you fat":

Skipping dinner may increase your appetite, leading you to eat more later

People who skip dinner have poor diet quality, coupled with bad living habits such as staying up late, which causes weight gain

Some people may argue: But I persisted for a few days and really lost weight.

Indeed, those who lose weight by skipping dinner will lose weight very quickly at the beginning, after all, this is a diet. Dieting will cause early dehydration of the body, so there will be a false impression of weight loss. In fact, the weight lost is water rather than fat. Once you resume a normal diet, the weight will rebound faster.

This way of losing weight at the expense of your health, everyone really! Don't continue! In addition to rapid weight rebound, it is also easy to cause malnutrition, gastrointestinal diseases, dry hair and hair loss, skin deterioration, palpitations, weakness, constipation and other conditions.

2. There is a more scientific "diet" method Are you afraid of the consequences of skipping dinner? Don't be sad, there is a scientific method that you can try.

"Chinese Expert Consensus on Medical Nutritional Treatment for Overweight/Obesity" (2016 edition) recommends an intermittent fasting method, also known as "5+2 light fasting". People who are overweight/obese (BMI ≥ 24) or want to maintain their weight may wish to give it a try.

Note: BMI = weight/height2 (kg/m2)

Studies have shown that this method can not only effectively reduce weight, but also prevent type 2 diabetes, and improve the metabolism of blood sugar, insulin, low-density lipoprotein cholesterol and high-density lipoprotein cholesterol in overweight/obese patients.

Moreover! We have prepared a reference menu for intermittent fasting, recommended by Chen Wei, chief physician of the Department of Clinical Nutrition at Peking Union Medical College Hospital, for your reference.

Lunch and dinner can be replaced with each other. Please note that you don’t need to exercise on the day of intermittent fasting. You should drink more water and go to bed early.

Wait, do you think that after fasting for 2 days, you can eat as much as you want for the other 5 days? In fact, you also need to control your calories on a daily basis. The recommended daily calorie intake on non-fasting days is: 1200-1500 kcal/day for women; 1500-1800 kcal/day for men.

We have also prepared a non-fasting day recipe for your reference:

Finally, Dad's review has the following suggestions for those who want to lose weight:

Warm reminder: Losing weight is a long-term and continuous process, so you must have a positive attitude, otherwise even if you lose weight scientifically, you will eventually gain weight back!