But can skipping dinner and carbohydrates really make people healthier? Have you lost weight?
First, skipping dinner for a long time is harmful.
The normal functioning of human body consumes energy all the time, and diet is the most basic way to supplement energy. When you don't eat dinner and you don't have enough food, it's like trying to let the horse run, but not feeding it grass. In this way for a long time, the body energy is in short supply, and various problems will occur.
1, causing stomach trouble.
Skipping dinner seems to reduce the burden of indigestion, but it may hide a bigger crisis.
Our stomach constantly secretes gastric acid, even if we don't eat food, there will still be gastric acid secretion. Don't eat dinner or eat too little, indicating that the contents of the stomach are insufficient. At this time, gastric acid will harm gastric mucosa, cause gastritis and even gastric ulcer.
2, affecting sleep
Not eating dinner will not only produce a strong sense of hunger, but also keep the brain in a state of excitement, which may easily lead to difficulties in falling asleep, and may even be awakened by hunger in the middle, affecting the quality of sleep and the mental state of the next day.
3. Immunity declines.
If you don't eat dinner, it's easy to be undernourished because of insufficient dietary intake, leading to decreased immunity.
Take protein as an example, when the human body lacks protein, it can't synthesize enough immunoglobulin. From symptoms such as fatigue and loss of appetite to the decline of the body's ability to eliminate mutant cells and germs, various diseases are prone to occur, which will increase the difficulty of treatment.
4, easy to get fat
There are also some dieters around Coco who have tried to skip dinner. At first, they did lose weight, but after a period of time, it is difficult to lose weight, and even once they return to a normal diet, they will gain weight.
This is because the total calorie intake in the early stage is reduced, and the body will naturally lose weight. But after a period of time, not only the muscles will be lost, but also the body will automatically start the "energy-saving mode" and the basal metabolic level will drop. Equivalent to the same food intake, the body consumes more slowly and it is difficult to lose weight. Once it returns to a normal diet, it is easier to gain weight again.
5, affect brain function
Hypoglycemia is easy to occur when you are hungry, but glucose is an indispensable nutrient for biological metabolism and the only energy source for the central nervous system of the brain.
Hypoglycemia can cause brain cells to lose nutrition and lack oxygen. After a long time, it will also cause irreversible damage, affect brain function, and even die in a coma.
Second, lack of long-term carbohydrate intake may have the opposite effect.
In recent years, ketogenic diet is very popular. Can you lose weight by eating more meat instead of carbohydrates? In fact, it isn't. It has great shortcomings:
1, affecting service life.
The authoritative medical journal The Lancet Journal of Public Health once published a research result: The proportion of carbohydrate intake is closely related to our life span.
If the total carbohydrate accounts for less than 40% of the total energy intake, the life span will be shortened; But if it exceeds 70%, it will also affect the service life; Therefore, the intake of carbohydrates should not be too much or too little, and the most reasonable carbohydrate ratio is about 50%.
2, ketosis.
If you don't eat carbohydrates or have too few carbohydrates, your body will be forced to break down fat, protein and other synthetic ketone bodies to supply your body with energy. However, when ketone bodies are produced to a certain extent, it will lead to ketosis and even ketoacidosis.
In mild cases, it makes patients tired, anorexia, nausea, vomiting, polyuria and dry mouth; Severe abdominal pain, severe water loss, decreased urine output, etc. It may even lead to disturbance of consciousness and coma.
3, causing muscle loss
The original intention of people who lose weight is to lose fat, but not eating staple food is likely to lead to insufficient energy intake. At this time, the body will consume muscle protein in the body and convert it into glucose for energy supply. If you do this for a long time, it is easy to cause muscle loss.
Excessive muscle loss will not only lead to obesity and rebound, but also lead to joint pain, slow blood circulation and even induce cardiovascular diseases.
4, affect the mood
We feel happy because "hormones" are at work. Dopamine, endorphins and phenylethylamine are called "happiness hormones", and all three hormones can be obtained by eating carbohydrates. So many people don't eat staple food, they always feel "what's wrong" and their mood will get worse.
Third, eating dinner like this will keep you healthy and not get fat.
It is an unreasonable and unhealthy way of eating whether you don't eat dinner or have insufficient carbohydrate intake for a long time. But if you don't eat the right dinner, it will be harmful to your health and easy to get fat. In daily life, you should pay attention to the following points.
1, thermal control
A study on "night diet" shows that women who consume a higher proportion of daily calories at night are at greater risk of cardiovascular disease. Usually, it is more scientific to follow the ratio of "3: 4: 3" for breakfast, lunch and dinner.
However, women who consume too many calories after 18 pm usually have poor heart health, high body mass index (BMI), high blood pressure and poor blood sugar control. Therefore, we should control the intake of high-calorie diet at night.
2. Pay attention to the diet structure
In fact, carbohydrates are essential nutrients for the human body. We often say that the staple food is mainly carbohydrates, but it also contains vitamins, minerals, trace elements and other nutrients. Therefore, the daily diet can not be less, but the way to eat should be particular.
① thick and thin.
Rice, noodles, bread, etc. We often eat refined carbohydrates, which taste good and are easy to digest, but we will lose a lot of nutrients during processing, and the glycemic index is relatively high, which is not suitable for long-term excessive intake. It is recommended to match the thickness.
According to the 20 16 version of Dietary Guidelines for China Residents, it is recommended to consume 250-400g of cereals and potatoes every day, including 50- 150g of cereals and miscellaneous beans and 50- 100g of potatoes.
② Balanced nutrition and diversified diet.
In addition to carbohydrates, try to ensure a diversified diet for three meals a day. Experts recommend eating 12 kinds of food every day and 25 kinds of food every week:
Potatoes: more than 3 kinds per day and more than 5 kinds per week;
Fish, eggs, poultry meat and livestock meat: more than 3 kinds per day and more than 5 kinds per week;
Vegetables, fungi and fruits: more than 4 kinds per day and more than 0 kinds per week;
Milk, soybeans and nuts: 2 kinds per day and more than 5 kinds per week.
Don't eat too much.
Many people like to eat some heavy-flavored foods, which are generally spicy or high in salt and sugar.
Long-term high-salt diet is easy to cause hypertension, increase heart load and induce cardiovascular diseases;
A large intake of pepper will not only stimulate the gastrointestinal tract, reduce the resistance of esophageal mucosa, but also easily lead to excessive internal heat and constipation;
A high-sugar diet will increase the risk of obesity, hyperlipidemia, hyperglycemia and heart disease.
Some people often eat fruit for dinner to lose weight. In fact, fruit contains a lot of fructose. Long-term excessive consumption will not only lead to excessive calorie intake and aggravate obesity, but also increase the burden on the liver and cause fatty liver.
4.don't eat too late
Eating too late at night, the stomach has not been completely emptied, and sleeping at this time, the gastrointestinal tract is in a relatively stagnant state, which will not only lead to food staying in the stomach for too long, but also damage the gastric mucosa and increase the risk of stomach disease; It is also easy to increase the risk of obesity.
In addition, people's blood flow will slow down during sleep, and eating dinner too late is more likely to cause fat to accumulate on the blood vessel wall with blood and form arteriosclerosis.
Fourth, lose weight scientifically, so try it.
For people who lose weight, it is an unchangeable principle to eat less and exercise more, but how to eat in the diet is more conducive to losing weight and ensuring a balanced nutrition?
1, there are three principles for scientific weight loss.
① Mixed eating: every meal should contain meat, vegetables and carbohydrates, and the intake of carbohydrates in the whole day should account for about 50%;
2 staple food is not eccentric: you can't eat staple food, and you can't just eat staple food;
③ protein should be of high quality: During weight loss, it is especially necessary to supplement protein to prevent the loss of protein.
Every person's daily intake of protein should meet the following requirements: (height-105) * 0.8 ~1g. Meat, eggs, milk and other foods can supplement protein. People of different heights need to adjust their intake of protein according to their own conditions.
2, three meals a day diet
Losing weight is a slow process. Fat people can't eat in one bite. Of course, you can't expect to lose weight in a day or two. Scientific weight loss should follow a low-calorie diet, control the calories slightly below the required amount, but still meet the basic physiological functions.
In the program "I am big doctor", experts recommended a healthy diet for everyone, taking women with height 165cm and weight 120 kg as examples (different people can increase or decrease according to their own situation).
Breakfast 1.5-2 slices of whole wheat bread+1 egg +2 vegetables +2 pieces of meat+1 cup of milk;
Lunch 1 two rice, two red meats and five boiled vegetables;
Dinner 1 two rice, two white meats and five boiled vegetables.