Don't Eat Dinner vs. Science Dinner: 3 Principles to Make You Slim Healthier

While scrolling through my phone late at night, I suddenly felt my stomach growling and lost in thought as I touched my round little belly - should I eat this dinner or not? Someone in their social circle posted a check-in record of not eating dinner for 30 consecutive days, while others shared the caption for their exquisite weight loss meal, "Eating enough is the strength to lose weight". The controversy over dinner has never ceased, but extreme dieting may lead to retaliatory binge eating, and overeating can cause fear of skyrocketing weight scale numbers. The key to the problem is not whether or not to eat, but how to eat.

1. The golden ratio is important for calorie distribution

1. The syllogism of energy throughout the day

The human body is like a precision instrument that operates 24 hours a day. Breakfast is the start button that requires 30% of calories, lunch is the continuous energy supply button that requires 40%, and dinner is the last supply before hibernation that only requires 30%. Keeping dinner calories between 400-500 calories can prevent hunger and insomnia without causing excess energy.

2. Principle of carbohydrates before meals

Place the main course before dinner and allow the peak sugar intake to occur one hour after the meal. At this point, the body still has opportunities for physical activity and consumption, making it less likely to accumulate fat than eating carbohydrates only three hours before bedtime. Try drinking half a bowl of soup first, then half a bowl of mixed grain rice, and finally enjoying protein and vegetables.

3. Priority of nutrition density

Similarly, 300 calories can be a bowl of Luosifen, or salmon salad with quinoa. Choosing foods that are more nutritious per unit of calories can satisfy appetite without causing nutritional imbalance. Remember the universal combination formula of high-quality protein, composite carbohydrates, and dietary fiber.

2. Eating time hides the biological clock code

1. Digestive system schedule

Gastric emptying takes 4-6 hours, and the gallbladder's ability to contract decreases after 8 pm in the evening. It is recommended to finish eating 3 hours before bedtime and leave enough time for the digestive system to be on duty. Overtime workers can split their dinner into a "17:00 energy supply+20:00 light meal plus meal" mode.

2. Melatonin interference warning

Eating late at night can inhibit melatonin secretion, which is why I can't sleep after supper. Try to advance dinner time to within one hour after sunset, following the ancient wisdom of not eating after noon. The modern version of the improvement is "no eating after 7 pm", ending the main meal before 7 pm.

3. Weekend compensation mechanism

Occasionally delaying dinner until after 8 o'clock does not cause anxiety, and breakfast time will be automatically postponed the next day. The human body has self-regulation function, and as long as it is not long-term disorder, occasionally breaking rules can actually avoid metabolic rigidity.

3. Food pairing requires dynamic balance

1. Protein timing strategy

Whey protein is suitable for rapid absorption in breakfast, while casein needs to be slow-release in dinner. Tofu, fish, chicken breast and other low-fat proteins are the preferred choices at night, which can repair muscles without increasing organ burden.

2. Invisible Carbon Water Blacklist

Be careful of carbon water explosions disguised as healthy food Bullet: Fruit yogurt has a sugar content of approximately equal to cola, salad dressing is comparable to liquid bread, and even European bread marketed as coarse grains may have added a lot of sugar. Learning to read the nutrition chart is more important than blindly avoiding certain foods.

3. Rainbow Diet Practice

Use the plate as a color palette, with dark green spinach, orange yellow carrots, and purple red beetroot each accounting for one-third. Different colors represent different plant nutrients, and consuming more than 15 types of vegetables per week is considered passing. Simple memory method: Three fists of vegetables per day, one of which must be dark colored.

Healthy weight loss is not ascetic self punishment, but establishing a friendly relationship with food. Why not put down your phone and feel the signal of stomach comfort when you are 70% full during dinner tomorrow night. Remember, those who maintain a good figure for a long time are often the ones who know how to enjoy food the most.