The dinner rule of slimming doctors: eating right for time is more important than eating less

At six o'clock in the evening, colleagues in the office began discussing what to have for dinner. Someone suggested ordering takeout, someone planned to go home and cook a bowl of instant noodles, and someone decided to skip dinner directly - after all; Not eating after noon; It is a weight loss creed for many people. But you may not know that what determines body management is not whether to eat dinner or not, but when and what to eat.

1. The golden window for dinner time

1. The biological clock of the digestive system

The activity of human digestive enzymes is highest in the evening, which is approximately between 17:00-19:00. Eating too late can lead to prolonged food retention in the intestines, which can easily cause bloating and fat accumulation.

2. Melatonin interference

After 8 pm, the body begins to secrete melatonin to prepare for sleep. If you are still eating at this time, your digestive system will be forced to work overtime, which not only affects sleep quality but also reduces metabolic efficiency.

3. Hidden dangers of blood sugar fluctuations

Eating late at night can easily cause abnormal blood sugar levels to rise the next morning, which may increase the risk of metabolic syndrome in the long run. The ideal state is to finish the last meal 3 hours before bedtime.

2. Smart pairing of dinner ingredients

1. Protein selection

Selecting high-quality easily digestible proteins, such as fish, soy products, etc. These foods can provide a sense of fullness without burdening the digestive system.

2. Wisdom of carbohydrates

Complete withdrawal of carbohydrates may lead to nocturnal hypoglycemia. It is recommended to choose coarse grains with low glycemic index, which can stabilize blood sugar levels without being converted into excess fat.

3. The essential position of vegetables

Dark vegetables should occupy half of the space on the plate. Rich dietary fiber can slow down gastric emptying and avoid feeling hungry before going to bed.

III. Scientific Explanation of Common Misconceptions

1. The Trap of Fruit Meal Replacement

Eating only fruits at night may seem healthy, but in reality, excessive intake of fructose may be possible. The sugar content of some fruits is far beyond imagination, such as mangoes, lychees, etc.

2. The drawbacks of completely abstaining from fats

Moderate intake of healthy fats helps with nutrient absorption and hormone synthesis, while a completely oil-free dinner may affect the utilization of fat soluble vitamins.

3. Hidden risks of soup soaked rice

Soup can soften food, leading to insufficient chewing and increasing the burden on the stomach. At the same time, it is easy to unknowingly consume too much salt.

4. Practical Suggestions

1. Advance Planning

If dinner time is expected to be postponed, a small amount of nuts or yogurt can be added around 4 pm to avoid overeating caused by excessive hunger.

2. Control portion size

Use smaller plates to hold food and naturally control the amount consumed. Chew slowly and give the brain enough time to transmit satiety signals.

3. After meals, do not sit down immediately after meals. Taking a 15 minute walk can help with digestion. But avoid intense exercise that affects food digestion and absorption. Health management is never just about adding and subtracting, but requires wisdom in understanding the workings of the body. Instead of strictly limiting oneself, it's better to learn to provide the body with appropriate nutrition at the right time. When the rhythm of diet and the biological clock dance in harmony, the ideal body shape naturally becomes a byproduct.