Can skipping dinner help you lose weight? 4 dinner principles, weight loss of 10 pounds in 2 months

When watching food videos late at night, does that growling stomach always remind you that it's time for dinner? You can touch the newly grown "swimming ring" around your waist and silently turn off the food delivery app. Don't rush to torture yourself with "skipping lunch", scientific weight loss is never a simple subtraction problem. By mastering these dinner principles, you can also enjoy the dual happiness of delicious food and a good figure.

1. Three reasons why dinner must be eaten

1. Avoid retaliatory eating

Long term skipping of dinner may lead to overeating for breakfast the next day. When the human body is excessively hungry, it instinctively chooses high-fat and high sugar foods, which can actually make it easier to gain weight.

2. Maintain basal metabolic rate

When the body perceives insufficient energy, it will automatically reduce calorie expenditure. Just like turning on power-saving mode on a phone, even normal functions become slow.

3. Ensure sleep quality

Sleeping on an empty stomach may cause hypoglycemia, leading to waking up in the middle of the night or early. High quality sleep is crucial for the secretion of leptin, which is a key hormone that controls appetite.

2. Four Golden Dinner Principles

1. Control Eating Time

The ideal dinner time is 3-4 hours before bedtime, giving the stomach enough digestion time. Office workers can prepare portable meal boxes and eat some nuts to fill their stomachs on their way home to avoid being hungry and selective.

2. Pay attention to nutritional matching

Remember the "211" formula: 2 fist vegetables+1 palm protein+1 fist staple food. Dark vegetables should account for half, and fish, shrimp, and tofu are preferred for protein. Low GI foods such as oats and sweet potatoes can be chosen as staple foods.

3. Change the order of eating

Drink half a bowl of light soup first, then eat vegetables and protein, and finally eat the main course. This sequence can smooth out blood sugar fluctuations and naturally reduce carbohydrate intake.

4. Smart Cooking Methods

Use steaming and stewing more, and less frying and baking. The same chicken breast, boiled in water and shredded with cucumber, consumes nearly 300 calories less than fried chicken fillet. When seasoning, use lemon juice and black pepper instead of some salt and soy sauce.

3. 2 Types of "pseudo healthy" dinners to be careful of

1. Fruit meal replacement trap

Seemingly low calorie fruit meals actually have excessive sugar content. For example, eating half a watermelon is equivalent to the calories of two bowls of rice, and it lacks protein. After two hours, it will make you feel hungry and anxious.

2. Heat fried salad dressing A vegetable salad is a good choice, but two spoonfuls of mayonnaise can double the calories. Suggest making a low calorie sauce with sugar free yogurt, mustard, and lemon juice, which is both refreshing and appetizing.

IV. Adjustment Plan for Special Circumstances

1. Suggestions for Overtime Workers to Prepare Meals

Instant chicken breast, sugar free soybean milk powder and mixed nuts are always available in the office. When there is no time to eat, use hot water to brew a cup of soybean milk with instant meat and a handful of nuts, which is a qualified emergency dinner.

2. Meal Options After Exercise

At night, fitness enthusiasts can supplement protein after exercise, such as 200ml skim milk and 1 egg. It can repair muscles without causing excessive heat. Those who lose weight by skipping dinner are likely to experience a plateau or even rebound. The truly lasting weight loss is finding a balance point for dialogue with the body. Tonight, why don't you try cooking a bowl of shrimp tofu soup and pairing it with cold lettuce shreds? You'll find that even after eating, you can quietly lose weight. Remember, losing weight is not a punishment, but learning to love oneself more wisely.