What are the benefits and drawbacks of skipping lunch

The midday fasting method is a restrictive diet that has benefits including promoting fat metabolism and improving insulin sensitivity, but drawbacks such as low blood sugar and malnutrition. The specific impact is closely related to individual physical fitness and execution methods.

1. Promote fat metabolism:

Stopping eating in the afternoon can prolong fasting time and force the body to consume stored fat for energy. Research has shown that fasting for more than 12 hours can activate AMPK enzyme and accelerate fat breakdown. But it needs to be accompanied by sufficient drinking water to avoid the accumulation of metabolic waste.

2. Improving blood sugar control:

Shortening the daily feeding window helps stabilize insulin levels. An experiment on people with pre diabetes shows that skipping lunch can reduce the fluctuation of blood sugar after meals by 23%. Long term implementation may reduce the risk of type 2 diabetes, but patients with diabetes need doctor supervision.

3. Inducing energy deficiency:

Long term fasting from afternoon to night may lead to a 15% -20% decrease in basal metabolic rate. Some people may experience hypoglycemic reactions such as inattention and dizziness, especially those who are mental workers or exercise. It is recommended to adopt a gradual adaptation approach in the initial stage.

4. Imbalance in nutrient intake:

Compressing eating time can easily lead to insufficient protein and vitamin intake. Clinical observations have found that 34% of strict executors experience malnutrition symptoms such as hair loss and nail cracking. High nutrient density foods such as eggs and dark vegetables should be consumed during lunch.

5. Digestive system adaptation:

Sudden changes in dietary rhythm may induce acid reflux or constipation. People with weak gastrointestinal function may experience bloating and abdominal pain. It is recommended to supplement with probiotics. Regular monitoring of gastric mucosal condition is required for continuous execution for more than 3 months.

The implementation of skipping lunch should be gradual, starting from 2-3 days a week to adapt. Lunch should include high-quality protein such as fish, soy products, compound carbohydrates, brown rice, oats, healthy fats, nuts, olive oil, ensuring a daily calorie intake of no less than 1200 calories. Moderate aerobic exercise can enhance the effect, but it should be stopped immediately when palpitations and persistent fatigue occur. Pregnant women, teenagers, and patients with digestive system diseases should not attempt it. Regular physical examinations are conducted to monitor liver and kidney function, and if necessary, complex vitamins are supplemented.