Weight loss remains a perennial topic among beauty-conscious women. To achieve an ideal figure, many resort to dieting, believing skipping dinner aids weight loss. But is this truly effective? Experts caution that this approach is actually inadvisable.
Nutrition experts have found that skipping dinner is effective for only a very small percentage of people. Generally speaking, the downsides outweigh the benefits. Energy is derived from three major nutrients: protein, fat, and carbohydrates.One gram of fat yields 9 kilocalories of energy, while one gram of protein or carbohydrates provides 4 kilocalories. Skipping or reducing dinner intake may decrease carbohydrate consumption, but increased intake of other dishes often leads to higher fat consumption, resulting in greater overall energy intake. This imbalance in nutrient intake can be detrimental to health.
What is the correct approach to weight loss?
I. Balanced Dietary Structure
Keep dinners light with less oil and meat, prioritize vegetables, and control caloric intake. Balance protein, fat, and carbohydrate consumption while ensuring adequate vitamin and mineral intake.Protein sources should include lean meats, fish, tofu, and eggs. Avoid fatty foods like pork belly, nuts, and oils. Limit carbohydrate-rich grains and sugars, and increase intake of vegetables and fruits.
II. Healthy Eating Habits
1. Chew Slowly and Thoroughly
Studies show that restricting eating speed for 19 weeks resulted in weight loss of 4,500 grams for women and 4,000 grams for men. Thus, mindful eating plays a positive role in weight management.
2. Increase Physical Activity
Many people become obese due to insufficient exercise, causing calories from food to accumulate and convert into fat.
4. Control portion sizes at meals
For young adults, daily intake should be approximately: 200g milk, 25g vegetable oil, 500g grains, 1 egg, 100g lean meat, 150g fish, 200g beans, 500g vegetables.