Why does the right diet help with weight loss? The importance of dinner.

Why does the right diet help with weight loss?

Under normal physiological conditions, we typically eat three meals a day. The body's greatest energy expenditure occurs in the morning. Since the stomach is empty after a night of digestion, skipping breakfast means the energy used for the entire morning's activities must be provided by the previous day's dinner, which is far from meeting nutritional needs. Avoid snacking after a full meal, especially unhealthy snacks. If you skip dinner and can't resist the hunger to eat a late-night snack, you'll generate excess energy, which will be stored as fat, making you more prone to weight gain. Therefore, avoid eating anything within two hours of bedtime, and especially avoid alcohol.

Many people believe that eating less will lead to weight loss, but is this really the case? During the fat loss phase, a diet high in protein, moderate in carbohydrates, and low in fat is necessary. Food intake should be slightly less than energy expenditure; avoid overeating. If we drastically reduce our daily food intake, consuming only low-energy foods, especially insufficient protein, this dieting method will significantly reduce muscle mass. We know that reduced muscle mass leads to a decrease in basal metabolic rate. Because there is a close inverse relationship between body fat and muscle, reduced muscle mass allows fat to accumulate, making fat burning more difficult, and body fat loss will be stunted. To control calorie intake and achieve healthy weight loss, we can give a figure: reduce daily energy intake by 20%. For example, for an adult woman, if her average daily calorie intake is 1800 kcal, she could reduce it to around 1440 kcal during weight loss.

In terms of food sources, weight loss requires eliminating high-fat, high-calorie foods such as fried foods like McDonald's and KFC, avoiding all sweets and chocolates, and controlling the intake of refined rice and flour. Carbohydrates should be obtained primarily from vegetables and fruits, with an emphasis on complex carbohydrates like brown rice and oats. For protein, choose whey protein isolate, and focus on deep-sea fish, lean beef, chicken breast, and egg whites. For cooking oils, olive oil, camellia oil, and flaxseed oil are preferable, especially since flaxseed oil, camellia oil, and deep-sea fish oil are rich in omega-3 essential fatty acids, which can accelerate the body's own fat breakdown and metabolism. Strict "fat reduction" is crucial; for most people, the lower the body fat percentage, the more difficult it is. Learning calorie counting and food quantification is essential, along with adjusting dietary methods.

Weight loss is about eliminating fat, and many foods are very beneficial for this. Soybeans are rich in protein and calcium, and also contain linoleic acid, which can reduce cholesterol and prevent arteriosclerosis. Oats are extremely rich in linoleic acid and saponins, which can lower serum total cholesterol, triglycerides, and lipoproteins, preventing arteriosclerosis. Shiitake mushrooms contain 18 kinds of amino acids, including glutamic acid, which can lower blood pressure and cholesterol, and prevent arteriosclerosis. They also have the effects of calming the mind and protecting the liver, soothing the nerves, and strengthening the excretion of waste products from the body. Apples are rich in potassium, which can eliminate excess sodium from the body. Their abundant fruit acids can prevent fat accumulation and can also combine with other cholesterol-lowering substances such as vitamin C, fructose, and magnesium to form new compounds, thereby enhancing their lipid-lowering effect. Garlic contains garlic oil, which has lipid-lowering effects. The mixture of sulfur compounds it contains can reduce blood cholesterol and prevent thrombosis, help increase high-density lipoprotein, and protect the coronary arteries.

Dieting for weight loss can easily lead to health risks. First, insufficient protein and carbohydrates can cause low blood sugar, resulting in headaches, irritability, and lethargy. Insufficient protein can also affect the body's resistance to bacteria. Second, a lack of carbohydrates can cause a drop in blood pressure, leading to dizziness, and significant water loss, resulting in similar symptoms. Carbohydrates can be consumed in larger quantities at breakfast and after exercise, but in smaller amounts at other times. It's generally not recommended to eat carbohydrates before bed, as this triggers insulin release. During sleep, metabolism slows down, and carbohydrates are largely converted into body fat and stored under the influence of insulin. Eating carbohydrates before bed also increases the risk of type 2 diabetes. Third, a lack of dietary fiber in the intestines can cause constipation, affecting health. Fourth, dieting can disrupt blood sugar and insulin balance, leading to insomnia. Fifth, insufficient nutrient intake can accelerate muscle loss, resulting in less muscle mass, loose skin, and a listless appearance. Sixth, it can cause the body's regulatory mechanisms to actively store energy, leading to automatic fat accumulation and reduced energy expenditure, causing rapid weight loss followed by rapid weight gain. Over time, this can easily lead to acute gastritis, acute pancreatitis, coronary heart disease, myocardial infarction, and other conditions.

The less calories the body takes in, the slower the rate of protein biosynthesis. Muscle gain and fat loss require a calorie deficit adjustment, with the basic dietary principle being: high protein, high carbohydrates, and low fat. Protein intake is directly related to muscle tissue repair and growth, carbohydrates provide energy for various bodily functions and protein synthesis, and a small amount of fat intake also helps stimulate muscle growth. A high-carbohydrate, low-fat diet is recommended because fat is high in calories, and animal fat, due to its similar physiological structure, is easily converted into body fat. Although carbohydrates themselves contain a relatively high amount of calories, excess carbohydrates are not easily absorbed and converted into fat; 25% of carbohydrates are used for energy during metabolism. Simultaneously, carbohydrates can enhance explosive power, aid training, and increase insulin levels, thereby reducing muscle protein breakdown during muscle gain.

We recommend eating three proper meals a day, without skipping any. Controlling calorie intake doesn't mean starving yourself. As we mentioned earlier, calorie intake should be less than calorie expenditure, which is a fundamental principle of weight loss. However, if you skip a meal to reduce calorie intake, even if you lose weight, it's very easy to regain it. Focus on the "quality" of your diet, not the "quantity." The "quality" of your diet refers to balance. The energy intake at each of your three meals shouldn't differ too much, gradually decreasing in amount. This way, while appropriately reducing intake, you can inhibit the accumulation of body fat. Because we prepare to rest at night, our metabolism slows down. If you eat a lot at this time, or eat very late, the food is difficult to burn off in time and will be stored as body fat.

Dinner is important not only for weight loss but also for life itself. How can we eat a nutritious dinner that doesn't lead to weight gain? At night, as the body prepares for rest, metabolism slows down and physical activity decreases, making it easier for fat to accumulate and lead to obesity. For weight loss and, more importantly, for health, the recommended dinner diet is: firstly, varied but low in calories. According to the "Chinese Dietary Guidelines 2016," healthy individuals should consume 250-400 grams of grains and tubers, 300-500 grams of vegetables, 200-350 grams of fruit, 40-50 grams of eggs, 40-75 grams of seafood, 40-75 grams of meat, 300 grams of dairy products, and 25-35 grams of soybeans and nuts daily. Therefore, to eat a satisfying dinner without gaining weight, adhere to the principles of high fiber, high protein, low carbohydrates, and low fat. Dinner should primarily consist of whole grain rice, multigrain porridge, multigrain pancakes, or root vegetables. A bowl of these whole grains or root vegetables, the same size as a bowl of rice, provides a very strong feeling of fullness, so you don't need to worry about feeling hungry before bed. Eat plenty of fresh, dark green vegetables; they are low in calories, highly satiating, and healthy. Fresh vegetables, especially those that don't require cooking, are refreshing in summer and retain their nutrients more completely. Eat a moderate amount of soybeans and their products; they provide high-quality protein and are low in fat, making them suitable for those who want to lose weight. Edamame and green peas are good choices. However, don't eat too much, as soy products can produce gas, and eating too much can affect sleep quality. Whether it's seafood or poultry and livestock meat, dinner should not exceed 50 grams. Excessive meat intake slows intestinal peristalsis at night, causing meat to stagnate in the intestines and produce ammonia, increasing the risk of colon cancer. At the same time, meat contains a certain amount of fat, which undoubtedly contributes to obesity. Secondly, it's better to eat early than late, ideally two hours before bedtime. This not only allows ample time for the stomach and intestines to digest and absorb nutrients, but also allows for some gentle exercise, ensuring that the ingested calories are fully metabolized. Eating too early can lead to hunger before bed, affecting both sleep and digestive health. Eating too late, when the body is preparing to rest but the digestive system is still working, can also negatively impact digestive health and sleep quality. It also makes it easier for calories to accumulate, leading to obesity. Thirdly, the later you eat, the less you should eat. At normal mealtimes, eat until you're about 70% full; for those trying to lose weight, it's recommended to eat only 50%. But what if you miss a mealtime? Some people say, "I get home late from get off work, around 10 pm, should I still eat?" Of course you should! If you skip dinner, the interval between the first and next meal is nearly 18 hours. Although there's no food in your stomach, digestive juices will still be secreted. While the amount may be small, it can still harm your digestive health over time. Therefore, if you eat dinner very late, don't skip it. You can eat some light millet porridge, oatmeal porridge, vegetable noodle soup, or a plate of yogurt and fruit salad, all of which are excellent choices. The quantity doesn't need to be large; just enough to make you feel full. Fourth, chew slowly and thoroughly, and choose lightly flavored dishes. Chewing slowly not only makes food easier to digest and absorb, reducing the workload on your stomach and intestines, but also makes you feel full more easily, reducing overeating. In addition, eating less heavily flavored food at dinner also helps with weight loss. You can choose dishes that are blanched, steamed, or stewed-nutritious, low in fat, light, and delicious-why not? I'll also recommend two nutritious meal plans for your reference; you can combine them according to your preferred dishes.

Normal dinner: multigrain porridge, sesame flatbread, stir-fried pork with green peppers and bean curd sheets, and cold spinach and nut salad.

Weight loss dinner: Millet and oat porridge, braised beef, and Xinjiang-style mixed salad.