What are the principles of healthy dinner? What are the three hidden dangers of skipping dinner to lose weight?

The ancients emphasized not eating after noon, but considering the work and rest time of modern people, it is more appropriate to eat dinner between 5pm and 7pm. Therefore, for office workers, dinner is a good time to "check for leaks and fill in gaps" in nutrition for the day. However, I eat without any scruples, and after eating, I look at my round belly and the fat on my body that I can't get rid of, which makes me very distressed. Controlling calories is an important way to lose weight, especially at night when the activity level is low and the calorie consumption is low, which makes many weight loss people mistakenly believe that "losing weight and eating less dinner" can achieve healthy weight loss. In fact, skipping dinner has more disadvantages than advantages for weight loss. Like skipping breakfast, it is easy to cause 3 major harms to the body, and even lose weight and gain weight, which affects health. So how can we eat healthy dinner without gaining weight?

Contents of this article

1. Low-calorie dinner recipes

2. Principles of healthy dinner

3. Skipping dinner to lose weight has three hidden dangers

4. Remember these three taboos for dinner

Low-Calorie Dinner Recipes

Recipe 1: Cucumber and egg soup: 1 cucumber, 1 egg, and 50g of enoki mushrooms.

Recipe 2: Baby cabbage and ham soup: 100g baby cabbage, 50g enoki mushrooms, 20g ham.

Recipe 3: 100g shrimp, 100g Shanghai green, 100g corn and dipping sauce.

Low-calorie fruits: apples, grapefruit, bananas, kiwi fruit, lemons, guava, cherries, bayberry, jujube, kiwi fruit, strawberries, etc.

Low-calorie meat and vegetables: fish, chicken breast, beef, duck, tomatoes, tofu, bitter melon, apples, celery, mung bean sprouts, bamboo shoots, cucumbers, cabbage, leeks, etc.

Low-calorie whole grains: corn, adzuki beans, buckwheat, oats, brown rice, black rice, whole grain rice, coix seed, soybeans, green beans, adzuki beans, mung beans, etc.

Principles of healthy dinner

70% full

Being 70% full should be like this: your stomach is not full yet, but your enthusiasm for food has decreased, and your speed of actively eating has also slowed down significantly, but you still want to eat more out of habit. But if you take away the food and change the topic, you will soon forget to eat. When you are 70% full, you should put down your chopsticks in time and leave the table to avoid eating too much. You can use smaller plates and rice bowls for dinner to help control the amount of food. Don't eat while watching TV, as you will easily eat too much if you are distracted.

Light

Zou Dajin said that dinner should avoid high-fat and high-oil foods such as fish and meat, and light taste is better. Many office workers do not have time to eat well during the day, and want to eat more at dinner to make up for it, which is more detrimental to health. Zou Dajin said that he only eats a small amount of staple food for dinner, plus some fruits and vegetables. Clear porridge and side dishes are good dinner choices, and you can also eat a small amount of meat, but fish and lean meat are better.

Nutritional supplement

Dinner is a good time to "check for gaps" in nutrition for the day. For example, if you don't eat whole grains for breakfast and lunch, you can steam some sweet potatoes, pumpkins or have a bowl of whole grain porridge at night; if you don't eat enough 500 grams of vegetables, eat more green vegetables for dinner; if you don't eat soy products during the day, you should supplement soy products appropriately at night... Be careful not to eat and drink too much, just supplement in moderation.

Don't be too late

The ancients believed in not eating after noon, but considering the work and rest time of modern people, it is more appropriate to eat dinner between 5pm and 7pm, and try to maintain a regular meal every day. If you eat dinner too late, it will increase the digestive burden and affect the quality of sleep. If office workers need to work overtime, it is best to eat before working overtime, or eat some biscuits, snacks, etc. as a supplement when working overtime, so as not to eat too much at dinner.

Less socializing

Chinese people are used to socializing at night. If they cannot refuse, they can add a little of each dish to their plate when it is served, and stop eating after finishing the dish, or put down their chopsticks halfway through the meal, which helps control their food intake. In foreign countries, more and more people are starting to arrange socializing and dining at noon, and go home for dinner in the evening. This is not only conducive to maintaining family relationships, but also good for health and worth promoting.

Skipping dinner to lose weight has three hidden dangers

Hazard 1. Reduced metabolism: If you skip dinner, your body will be in a hungry and low-carbohydrate state, which can easily lead to the loss of muscle protein, causing the body's metabolic rate to decrease, which may increase the risk of obesity and easily cause fear of cold, dry skin, hair loss, or fatigue.

Harm 2. Increased hunger: Skipping dinner can easily disrupt gastrointestinal function and increase hunger. Once bedtime is delayed, if you skip dinner, although the body's calories continue to be consumed, the hunger will increase, which can easily increase gastric acid secretion, causing gastric ulcers and gastritis, and increasing the burden on the gastrointestinal tract.

Harm 3. Mental distraction: Skipping dinner will make you distracted easily, especially when working hours are getting longer and longer, which requires more concentration. If you want to "not eat after noon" to lose weight, not eating for more than 8 hours will probably only increase the burden on insulin secretion, causing a sharp decline in physical strength and endangering your health.

Remember these 3 dinner taboos

1. No high fat

Many office workers, for the sake of convenience, often just eat some fast food for breakfast and lunch, and eat carelessly. All the nutrients are eaten at night, which can easily cause gastrointestinal indigestion, food accumulation, and increasing fat.

2. Avoid spicy food

If you eat too much salty or spicy food at night, it will easily cause a burning sensation in your stomach and intestines. This can cause internal heat, gastroesophageal reflux or constipation, which can affect your sleep. If you don’t get enough rest, don’t even think about fitness and weight loss!

3. Avoid difficult to digest foods

What are indigestible foods? Such as fried chicken, hamburgers, rice balls, rice cakes and other high-fat foods. These foods will affect the digestive activity of the stomach and become abnormally excited, which can easily lead to diseases such as acute and chronic gastritis.