September 24, 2021

It’s been a long time since dinner, why can’t you lose weight? This research is “the truth”!

At present, obesity has become one of the major health burdens in the world. It will not only increase the risk of cardiovascular disease and metabolic disease, but also increase the risk of death. A number of studies have shown that the prevention of obesity should start at a young age—because the body mass index (BMI) during adolescence can predict the occurrence of obesity in adulthood; secondly, compared with the elderly, the relationship between obesity and mortality is greater in young people. For close.

One of the dietary risk factors for obesity or overweight is eating frequency. A number of observational research reports indicate that low eating frequency is related to overweight and obesity. In breakfast, lunch and dinner, the relationship between breakfast frequency and overweight/obesity has been the most extensively studied-it has been determined that skipping breakfast is a risk factor for weight gain, but about the impact of skipping lunch and dinner on weight gain Evidence of clinical impact is limited. Recently, a retrospective cohort study evaluated the relationship between the frequency of breakfast, lunch, and dinner and the incidence of weight gain (≥10%) and overweight or obesity (BMI≥25kg/m2) [1].

The study included 17,573 male and 8,860 female college students from Osaka University in Japan, using baseline health check data received at the Osaka University Health Care Center at the time of admission. During the observation period of 3.0±0.9 years, 1896 men (10.8%) and 1518 women (17.1%) were observed to have weight gains of ≥10%. In the adjusted Poisson regression model with multiple variables including smoking, drinking, and sleep status, occasionally skipping dinner for boys and girls was considered an important predictor of weight gain.

The results of this large cohort study showed that dinner frequency was significantly associated with weight gain ≥10% and the incidence of overweight and obesity. At the same time, the study found that skipping dinner is more common than skipping breakfast among college students, and skipping dinner is independently associated with male and female students’ weight gain ≥10% and overweight/obesity, while skipping breakfast does not Related, this suggests that dinner has a greater clinical effect on weight gain than breakfast.

Why do you gain weight without dinner?

Many people will wonder, why are they still fat if they have already endured hunger and refused dinner?

Studies believe that one of the possible mechanisms for the association between skipping dinner and weight gain may be that skipping dinner leads to an increase in appetite, which in turn causes excessive energy intake for breakfast the next day, resulting in a higher total energy intake throughout the day High situation.

Another possibility is the low quality of the diet. The National Health and Nutrition Examination Survey (NHANES) of the United States shows that skipping dinner will lead to a worsening of the Healthy Eating Index (HEI) [3], which is suitable for predicting the diet quality of cardiovascular disease, cancer and all-cause mortality [4]. The Multi-Ethnic Atherosclerosis Study (MESA) report showed that 18 months after the baseline visit, the baseline HEI level was inversely proportional to the BMI, indicating that low diet quality is a risk factor for weight gain [5]. Among them, as a component of HEI, compared with skipping breakfast, skipping dinner will significantly reduce the intake of vegetables and seafood or plant protein. The low intake of vegetables and fish is related to weight gain, so skipping dinner has a greater impact on weight gain.

Of course, the study has certain limitations. The dose-dependent relationship between dinner frequency and weight gain was not evaluated, and the relationship between dinner and weight gain may be interfered by unmeasured factors such as exercise volume and psychological factors. Further research is needed to evaluate the underlying mechanism of the association between skipping dinner and weight gain.

Eat well, eat balanced

Nowadays, the pursuit of physical “perfection” has become a craze. Many people will try some more extreme weight loss methods, such as not eating after lunch, and losing weight for seven days. But they often fall into the vicious circle of “weight loss-weight loss-weight loss”.

But we still want to emphasize that health is the most important thing. Don’t damage your body by blindly losing weight. Only on the basis of a healthy diet and regular exercise, the relative balance of food intake and physical activity can be ensured in order to achieve a healthy and effective weight loss. Here are the following 6 suggestions for your reference:

A healthy breakfast is a key factor in ensuring the stability of energy input and blood sugar throughout the day. It is recommended that the breakfast match includes staple foods (such as corn, purple potato and other coarse grains), protein (eggs, milk and other high-quality protein), fruits and vegetables, etc.

It is recommended to form a three-legged state for lunch: one staple food (such as whole grain rice), one protein food (beef, chicken, etc.), and two vegetables (leaf vegetables, etc.). (Vegetables and protein are served in one palm of your own hand, and the serving size of staple food is one serving in the size of your fist.)

Don’t eat too many carbohydrates for dinner, you can choose some low glycemic index (GI) fruits and vegetables and high protein meat (seafood). Dinner should try to avoid caffeine and spicy food, etc. A healthy dinner can help sleep quality.

Develop a habit of eating a light and salt-less diet, avoid over-oily, over-salty, and avoid excessive intake of animal fats and fried, smoked/preserved foods.

Reasonably arrange the time and amount of food for three meals a day, and eat regularly and quantitatively.

Change the unhealthy lifestyle of sitting for a long time, develop the habit of exercise, and insist on regular exercise.

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