Want to lose weight by skipping dinner? Science tells you why this method doesn't work

Watching food videos while scrolling through their phones late at night, their stomachs growl but they stubbornly resist eating - this may be a daily routine for many weight loss people. I thought eating less would help me lose excess fat, but the numbers on the weight scale seemed like a joke, sometimes not moving at all, and sometimes secretly jumping up. In fact, your body is much smarter than you imagine, and it has a survival mechanism to cope with the "famine mode".

1. Skipping dinner actually slows down metabolism

1. The body activates energy-saving mode

When fasting continuously for more than 12 hours, the basal metabolic rate will automatically decrease by 10% -15%, just like turning on power-saving mode on a phone. At this point, even if one eats very little, fat will be prioritized for storage to cope with "danger".

2. The hidden cost of muscle loss

Long term lack of protein supplementation during dinner can cause the body to break down muscles to obtain energy. For every 1 kilogram of muscle loss, about 50 fewer calories are consumed per day, which is equivalent to the effect of running for 8 minutes.

2. Double the risk of retaliatory eating

1. Blood sugar roller coaster effect

When fasting, blood sugar drops sharply, making it easy to consume excessive high sugar foods for breakfast the next day. Research has found that people who skip dinner consume an average of 250 calories more for breakfast, equivalent to half a bowl of rice.

2. Nighttime temptation is harder to resist

After 9 pm, the level of ghrelin reaches its peak, and at this time, the activity of the brain's appetite control area decreases by 60% when smelling the aroma of instant noodles.

III. Nutritional Shortage Buries Health Hazards

1. Collective Strike of Vitamin B Group

The B vitamins in grains and lean meat are difficult to supplement at breakfast and lunch, and long-term deficiency may lead to mouth inflammation, memory loss, and skin condition deterioration.

2. Ecological imbalance of gut microbiota

The dietary fiber provided for dinner is an important food for probiotics. If the fiber intake is insufficient for three consecutive days, the number of harmful bacteria will exceed that of beneficial bacteria.

4. The Golden Rule of Scientific Dinner

1. Controlling the total amount is more important than fasting

Women's dinner is recommended to have 400-500 calories, and men's dinner is recommended to have 500-600 calories. Measured by fists: 1 fist of staple food+1.5 fists of vegetables+1 fist of protein.

2. Choose low GI carbon water

Slow digesting staple foods such as oats and brown rice can maintain blood sugar stability and avoid feeling hungry before bedtime. Paired with 200 grams of dark vegetables, it prolongs satiety by 3 hours.

3. Protein should be able to withstand hunger.

It takes 4-6 hours to digest high-quality proteins such as chicken breast and tofu, which can protect muscles and reduce the urge to eat snacks before bedtime. Instead of competing with dinner, it's better to focus on the daily dietary structure. Recording three days of diet reveals that the calorie content of the afternoon cup of milk tea may be even more astonishing than dinner. Developing the habit of chewing slowly and leaving the table when 70% full can bring more lasting changes than simple and rough fasting.