Can "not eat after noon" lose weight? A year long experiment found that
2022-05-31
Stick to not eating dinner, how about the weight loss effect? The research team of Southern Medical University spent a year to uncover the truth through the follow-up experiment on 139 obese people. The study carried out a one-year real-life practice on 139 obese people with a body mass index (BMI) of 28-45. They only need to change their eating habits, not their exercise habits. The results were published in the New England Journal of medicine in April 2022. All the people in the study were divided into two groups. One group stopped eating any calorie diet after 4 p.m. Time limit and calorie limit: there is a saying in Chinese culture that "don't eat after noon", so the time of diet restriction in the experiment was selected from 8:00 to 16:00. Only calorie free beverages are allowed outside the 8-hour limited eating period. Unlimited time and calorie restriction: the group did not limit any eating time, but received the same energy restriction as the previous group. Specifically, after energy restriction, their caloric intake accounted for about 75% of their daily caloric intake before the intervention. Among them, 1500-1800 kcal / day for men and 1200-1500 kcal / day for women maintain a balanced diet mode in which carbohydrate energy supply accounts for 40-55%, protein 15-20% and fat 20-30%. During this year, they are not required to change their exercise habits or activity levels. One year later, more than 80% of the people completely adhered to it, and achieved significant weight loss! Overall, they lost 6-8kg in one year. Time limited and calorie limited groups: the average weight was reduced by 8.0kg compared with the baseline, and the waist circumference of obese patients was reduced by 8.6cm; Unlimited time and calorie restriction group: compared with the baseline, the average weight was reduced by 6.3kg, and the waist circumference was reduced by 7.2cm. According to the corresponding author of the study, Professor ZhangHuijie, Department of Endocrinology and metabolism, Nanfang Hospital, Southern Medical University, from a statistical point of view, there is no significant difference between the results of the two groups, "it can be said that the effect is the same, and both are equally effective". The key to losing weight is not to skip dinner! Professor ZhangHuijie stressed that this research achievement is the first time in the world to clarify that the obesity treatment mode of time limited diet mainly benefits from energy restriction. "Some studies have found that time limited diet will affect the changes of biological clock and energy metabolism, but our study found that the reduction of energy intake is more important.". In the study, nutritionists provided dietary guidance for participants throughout the whole process, including providing recipes, food matching choices, etc. But for ordinary people, they often lack professional diet knowledge. Moreover, for many people, if they don't eat dinner, they are prone to hunger and can't persist. Yuyongchao, a nutritionist in the Nutrition Department of China Japan Friendship Hospital, said that skipping dinner is equivalent to a dieting behavior of reducing meals. In the short term (about one month), the weight may indeed drop, but this rapid weight loss is actually mainly muscle and water, but the fat is not much. Once you resume eating dinner, you will not only rebound, but even rebound more. It is not conducive to weight loss, but will lead to weight loss, poor strength, mental depression, decreased immunity and other problems. In addition, wangsilu, vice president and nutritionist of Inner Mongolia nutrition and Health Promotion Association, said that skipping dinner often will inevitably lead to hunger, which will easily lead to some unhappiness and even affect the normal sleep at night. In addition, if you don't eat dinner, the gastric juice in your stomach doesn't have any food to digest, then gastric acid may damage your gastric mucosa, which will lead to some uncomfortable reactions in the stomach, and even gastritis, gastric ulcer and other problems over time. Moreover, if you are too hungry to hold on at night, it is easy to eat supper. To lose weight, try these "weight loss tools" In fact, to lose weight is not to stop eating, nor to eat less, but to be able to eat. Some foods can be said to be "weight-loss tools", or the calories are not high, or they can fill the stomach. In other words, the key to weight loss is the restriction of calorie intake. 1. food with plenty of water Generally speaking, the higher the moisture content in food, the lower the caloric value. On the contrary, the more dry goods, the higher the calorific value. For example, white gourd, cucumber, lettuce, etc. have high water content and relatively low heat. In addition, we should learn to actively "inject water" into food. Hou Wei, a nutritionist, introduced that increasing the intake of high water foods creates a "false" sense of satiety. For example, porridge, especially soybean porridge and oatmeal porridge, can effectively delay hunger. Replace staple foods with low water content, such as rice, steamed bread and pancakes, with staple foods with high water content, such as thick porridge, noodle soup, pimple soup and coarse grain rice paste. In this way, the heat can be diluted. If there is more water in foods of the same volume, the heat will naturally become lower. 2. satiated food with more dietary fiber Vegetables are one of the sources of dietary fiber. Moreover, they are also the source of vitamins and trace elements. Among many food materials, vegetables and bacteria and algae have the lowest calories. Green leafy vegetables and cruciferous vegetables with rich nutrition, algae full of dietary fiber and various mushrooms are very good. Whole grains, beans, potatoes and taros are also one of the sources of dietary fiber. However, it should be noted that diet should also eat staple food. After choosing whole grains and cereals, the intake of refined rice flour should be reduced accordingly. For those who are not used to eating coarse cereals, the ratio of rice to coarse cereals =3:1 gradually transits to 1:1. 3. light, but stimulating taste buds Choose medium and low temperature cooking methods such as stewing, boiling, steaming, cold mixing, etc., and give priority to the natural taste of the food materials. Do not add too many spices and seasonings. Such food is light and delicious. It is not only rich in nutrition and easy to absorb, but also will not over stimulate the taste, resulting in excessive eating. 4. choose low-fat protein foods Nutritionist xuminjie said that the fat content of bean products is relatively lower than that of animal products. Protein foods with relatively high protein content and low fat content should be selected, and they should not eat too much. It is recommended to eat red meat (beef, mutton and pig) at noon and vegetable protein or white meat at night. (Xinhua News Agency)
Edit：Huang Huiqun Responsible editor：Huang Tianxin
Source：xinhuanet
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