2023-05-22 07:02:29
“I no longer eat in the evening and I have lost weight. If you happen to hear such a statement from a friend or other acquaintance, don’t be too trusting. This kind of diet is to be approached with a little suspicion, because there are a lot of details to know, before you start it. Is it possible to lose weight by skipping the evening meal and how to do it? Find out the answer in our article.
Stop eating in the evening to lose weight – good or bad idea?
Does fasting at night make you lose weight?
In a 2021 study, researchers presented the curious results of fluctuations in the weight of two groups of students. The first sample used to skip dinner regularly, while the second did not hesitate. At the end of the period, a 10% increase in body mass was observed among students deprived of their evening meal. The same were still predisposed to obesity, regardless of gender (female or male). But what explains the phenomenon that they gained pounds, despite their supposed caloric deficit?
A study with contradictory results
Is it good not to eat at night?
In reality, the latter have suffered some recurrent, but unpleasant consequences, due to do not eat at night. Notably…
- The drop in the energy rate;
- Disturbance in the functioning of the hormones leptin and ghrelin, linked to the feeling of hunger and satiety;
- The state of hypoglycemia associated with ignoring hunger signals, which will make you crave sugars and carbohydrates;
- Most of the people in this study then starved themselves to the point of snacking on junk food late at night or during the night;
- Irregular digestion, sometimes accompanied by constipation, diarrhea, nausea and other digestive disorders;
- The risk of eating disorders, such as anorexia, bulimia, etc. ;
- Disturbed sleep, with repercussions on mood, immunity, energy and metabolism.
Skipping dinner leads to several unhealthy habits
Skipping dinner vs intermittent fasting
While skipped dinner usually makes us snack, it must be said that this is not the case with intermittent fasting, which must be distinguished. When you skip the evening meal as part of intermittent fasting, you are most often successful in losing weight. The reason is that this type of fasting follows the principle of the circadian rhythm. That is to say, to start eating when the sun rises and to finish when it sets. According to research, eating at the wrong time of day and especially too late, because of higher glucose and insulin levels at that time. Such a spike in blood sugar causes the body to burn fat stored during our snacking, rather than breaking down glucose. Our sleep, digestion, energy level and circadian rhythm are then disturbed.
Adopt intermittent fasting, in order to lose weight healthily
What meal in the evening to lose weight?
In short, avoid skipping meals, but take it early in the evening and without depriving yourself of macronutrients, vitamins and minerals essential to the proper functioning of our bodies. A dietary evening meal would consist of a balanced amount of vegetables (cooked or raw), starchy foods and lean meats or fish. To this we can also add some source of fat of vegetable origin, yogurts or low-fat cheeses. Learn more about Intuitive Eating, which may be the best diet for effective long-term weight loss.
Eat a balanced meal in the evening to fill you up
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