Refusing dinner for weight loss: truth and myths about the method
'13.08.2020'
Source: Inosmi.ru
Many people believe that skipping dinner will help them lose weight, because by skipping a meal, they thus consume one third fewer calories. But everything is not so simple here. Such a "diet" very often gives the opposite effect in the form of extra pounds, writes Inosmi.ru.
There is an opinion that avoiding dinner contributes to weight loss. Surely many of you tried to adhere to this approach, but soon fell out. Maybe you just lacked willpower? “Surely,” you might think. Indeed, at first, the transition to two meals a day is easily tolerated. But after a couple of days, in the evenings, hunger begins to be felt. As a result, a person can not stand it and eats some kind of snack before bed, believing that this will not affect anything.
However, those people who constantly refuse to eat dinner will gain weight unnoticed afterwards.
They are guided by the fact that by skipping any of the three meals, you can consume one third fewer calories than before. Of course, this will lead to a slight decrease in weight, but most of the lost pounds will be taken up by water. Subsequently, after a while, the weight will return, and even in excess.
On the subject: Expensive, hungry, tasteless: 8 myths that prevent you from switching to proper nutrition
In fact, people who skip dinner and those who choose to lose weight quickly in order to "lose so many pounds in so many days" follow short-term, low-calorie, low-salt and low-carb diets that promote fast removal of fluid from the body. Water makes up 70% of our total body weight. Thus, the loss of fluids will naturally create the illusion that you have lost a few pounds. If after three days you return to your normal lifestyle or eat a little more once, the body will quickly return the excreted fluid back.
If you overdo it with such weight loss, you can lose not only water, but also muscles valuable for the body. Loss of muscle mass will slow your basal metabolism, leaving you feeling like you're gaining weight even from water. That is, when you consume the same amount of food as before, the body will not only return the lost water back, but will begin to store a large amount of fat. Thus, avoiding dinner, as well as a diet low in fat, carbohydrates and other substances, is not only ineffective for weight loss, but can also lead to physical exhaustion.
So how do you lose weight then?
The best way to lose weight without harming your health is to control your total calories daily. Eat a balanced diet and avoid overeating. In the process of losing weight, the most important thing is not to rush, normally you can lose up to one kilogram per week. This is a reasonable rate of weight loss at which actual body fat can be reduced to the desired level.
If skipping dinner is a way of reducing your calorie intake for you, it’s just as effective to just eat a little less at each meal. Thus, the total number of calories consumed per day will be in control, but it will be much easier to adhere to such a regime. The sudden transition to two meals a day for those who are accustomed to eating three times a day can lead to increased hunger, bad mood and overeating. Skipping dinner can significantly reduce your overall quality of life. In particular, if you refuse dinner and at the same time overeat at lunchtime, there can be no talk of any weight loss, on the contrary, you will gain even more weight.
On the subject: Paleo diet: truth and myths about the 'most natural' diet for humans
Eating three times a day, while consuming slightly less food than usual, is not at all difficult. However, people who do not eat breakfast or eat very little for breakfast should not neglect this meal. A good breakfast should include not only staple foods such as bread, cookies, rice or cereals, but at least two foods that contain protein, such as eggs, milk, meat, legumes or nuts, and at least one vegetable and the fruit. For many, this breakfast will seem very satisfying.
As for lunch, there should also be a sufficient amount of basic products and dishes. A good lunch should have many different ingredients. If you want to lose weight, then get up from the table with a slight feeling of hunger, do not gorge yourself "to the full." You should not neglect dinner either, otherwise you may want to eat before going to bed, or you will be forced to fall asleep feeling hungry. To reduce calories for dinner, add less oil and eat more vegetables than meat. It is recommended to give preference to cereals or root crops as main products. For example, replace rice with beans or steamed sweet potatoes. It is also best to eat poultry or seafood. Among vegetables, it is better to choose dark green or leafy ones.
Original column published https://www.izakayasushilounge.com Inosmi.ru
The material is published for educational purposes and is not a recommendation. ForumDaily Woman is not responsible for any diagnosis made by the reader based on the materials of the site, as well as for the consequences of self-medication, and may not share the point of view of the author or expert.
