01. Whether you can "lose weight" depends on the total calories in a day.

If you skip a meal in the evening and only eat an apple, whether you can lose weight depends on your total energy intake that day. The law of conservation of energy also applies to the human body. When you consume less than you consume, an energy deficit will use the body to conserve energy, which means weight loss. The "Dietary Guidelines for Chinese Residents 2016" recommends that the daily consumption of healthy adult female light workers in my country is 1,800 kcal. According to the normal calorie ratio of three meals a day: 3:4:3, the calories for dinner should be 540 calories.

If you only eat a medium-sized apple, the edible part of the apple is 76%, about 200g, the apple calories are 53kcal/100g, the apple calories are 106kcal, the energy gap is 540-106=434kcal, of course it can be " lose weight" '. However, if you eat energy-dense foods in the morning and lunch and add an apple in the evening, you won't lose weight or even gain weight if your calories meet or exceed your daily intake. Besides, if you go home at night and work hard all day, can an apple satisfy your hungry stomach and tired heart? Feel free to indulge in midnight snacks from time to time, which is the right way to gain weight.

Can you lose weight by eating only an apple for dinner? Nutritionist: I have a better way

02. Why is it “weight loss” instead of “weight loss”?

What we need to be clear about is weight loss and weight loss. It's fat, fat, not muscle we want to lose, but will an apple at night do the trick? Let’s take a look at the nutrition facts of apples. Per 100 grams of apples, the calories are 53 kcal, which is low in calories; the fat is 0.2 grams, which is low fat; the protein is 0.4 grams, which is low in protein; the carbohydrates are 13.7 grams, mainly fructose, and the fructose content is as high as 50- 60%, blood sugar is GI (blood sugar value), the value is 36, GL value is 4.4, it has little effect on blood sugar. At first glance, it looks good, but when you get down to it, there's something wrong with this recipe if you're using apples for dinner.

Although it is a low-calorie, low-fat and low-sugar food, it is also a low-protein food. Although it is low in sugar, it contains a lot of fructose, which is not conducive to weight loss. Let’s talk about sugar first. Everyone who is trying to lose weight knows to control sugar. Why are apples low in sugar? Because the fructose contained in it is absorbed into the blood and converted in the liver, avoiding the rate-limiting enzyme of glycolysis, it is converted into fat, primarily visceral fat, faster than glucose. Although there are not many apples, the energy supply is mainly based on simple carbohydrates, namely fructose and glucose, and their use in meals is not recommended.

In addition, protein is always the protagonist on the weight loss table. The protein food content is up to 30%, while the sugar content is 4% and the fat content is 5%. The body absorbs the same calories. Absorbing protein requires 30% more energy, and protein is absorbed invisible. Calories are reduced, while sugar and fat are 4 to 5 percent, a stark contrast.

In addition, protein mainly constitutes the cell tissue of the human body. Provides a daily protein supplement to renew and repair body tissues. During weight loss, adequate protein can maximize muscle maintenance. Excess ingredients will be excreted in the urine and will not be easily converted into fat after absorption. For these important reasons, protein is a must-have at every meal.

Weight loss due to protein deficiency will reduce muscle mass and be less effective at reducing fat. Regarding the causes of obesity in the 9th edition of "Internal Medicine", the undergraduate textbook for higher education in my country, people believe that in addition to excessive energy intake, improper diet is also an important cause of obesity. Such apples as a single food are not a reasonable diet. Can you lose weight by eating just an apple for dinner? Nutritionist: I have a better way

High-quality protein: peas, fish and shellfish, beef and chicken breast

3. Reasonable and effective weight loss dinner: high-quality protein and ten kinds vegetable.

Dinner is the last meal of the day. The long sleep after meals lasts only a few hours. A weight-loss dinner requires high-protein, low-calorie and low-carbohydrate water to maintain relatively low blood sugar levels, reduce insulin secretion, and reduce fat synthesis. Nutritionist Mai Mai proposed a recipe for a weight-loss dinner: ten vegetables with high-quality protein.

For example, two egg whites and ten vegetables are 200 grams, two egg whites weigh about 60 grams, green vegetables are 200 grams, and the total energy is 72 kcal.

Let’s take a look at the nutritional facts. For every 100 calories, the protein content is 60 kcal, the protein content is 11.6g, the fat content is 0.1g, and the carbohydrate content is 3.1g; vegetables have 18kcal per 100g, the protein content is 1.7g, and the fat content is 3.1g. 0.2 grams, carbohydrates are 3.2 grams. This combination has a higher protein content, greater satiety, and lower calories and carbohydrates than apples.

Considering the high-calorie effect of protein foods, the actual intake is less than 72 kcal. Other protein and vegetable combinations are based on the same principle. This meal is more in line with the requirements of high protein, low sugar and low calories for dinner. So, which protein is good? Fish, shrimp and shellfish, custard and peas, plus beef and chicken breast.