Weight loss is a complicated process that involves establishing a calorie deficit, which means eating fewer calories than you consume via physical activity and standard bodily functions. While there is some evidence that skipping meals at night may help with weight loss, this strategy’s effectiveness depends on a variety of factors, including individual metabolism, lifestyle behaviours, and overall calorie intake.
According to some studies, eating late at night may disrupt sleep and lead to weight gain. Other studies have found no statistically significant variance in weight loss between people who eat at night and those who do not. Furthermore, skipping meals or severely restricting calories can be counterproductive and may even slow your metabolism, making losing weight more complex in the long run.
The best way to lose weight is to combine healthy eating habits, regular exercise, and long-term lifestyle changes. Rather than restricting food intake at a specific time of day, it is vital to concentrate on making healthy choices throughout the day. Consultation with a health professional or a dietician can also assist you in developing a personalised weight loss plan that meets your specific needs and goals.
Losing Weight By Skipping Dinner
Can you, however, lose weight by skipping dinner? To begin answering this question, we will experiment.
The Southern Medical University research team published “Clinical study on the effect of calorie restriction combined with a current restricted diet and calorie restriction in weight loss” in the international journal New England Journal of Medicine in April 2022.
In short, this study aims to see if not eating at night is a better way to lose weight. The researchers screened 139 obese patients with BMI indexes ranging from 28 to 45 and followed them up for a year.
The subjects were divided into two groups for the experiment: a time-restricted diet group and a standard energy restriction group, both of which received the same energy restriction (approximately 75% of the patient’s daily caloric intake before the experiment) but at different meal times. The final findings revealed that both time-restricted and regular energy-restricted eating patterns had the same significant effect on weight loss.
In this experiment, there are two things to keep in mind:
First, those who do not eat dinner can lose weight, but you must also control your overall energy because if they are excessively in the previous hour, not eating dinner afterward will not achieve the effect. Second, both patient groups’ diet compliance rates remained above 80% under the professional guidance of researchers and dietitians.
As a result, from another perspective, this diet approach may need to be revised to adhere to in everyday life. Furthermore, if you genuinely want to lose weight by not eating at night for an extended time, there may be some side effects.
5 Effects of Skipping Dinner
1. Inconsistent weight loss
Losing weight solely by not eating at night can significantly impact you because you do not consume enough calories. A calorie deficit is essential to be taken into account if you are on a weight loss journey.
Long-term consequences of this approach include insufficient or unbalanced nutrient intake and an increased burden on the digestive system, which can result in weight gain.
2. Damage to the gastrointestinal tract
If you do not eat at night, stomach acid will accumulate, constantly stimulating the gastric mucosa. It will cause a series of gastrointestinal diseases due to damage for a long time.
3. Disrupts sleep schedule
Those who do not eat at night will feel uneasy and unable to sleep. At the same time, if you don’t eat lunch on time, you will naturally be hungry at night, disrupting your sleep schedule and your next day’s activities, resulting in an unhealthy diet. Weight loss, except for those who are obese, necessitates strict diet control, and it is recommended that you eat dinner at the recommended time.
4. A calorie deficiency
Skipping dinner can result in a calorie deficit, which occurs when you consume fewer calories than you burn through physical activity and normal bodily functions. If done consistently, this can result in weight loss.
5. Imbalances in blood sugar
Skipping meals, including dinner, can cause blood sugar levels to drop dangerously low, resulting in dizziness, weakness, and headaches.
Is skipping supper really bad for you? If you have to say it, and there still is, then the objective is just to save money. Rather than skipping meals or severely restricting calories, focusing on making healthy, balanced meal choices throughout the day is essential.
Consultation with a healthcare provider or a registered dietitian can assist you in developing a personalised meal plan that meets your specific needs and goals.This is why we stress on the importance of a basic health screening to avoid major health issues from developing.
As a result, based on regular food intake, reducing specific calorie intake and combining it with appropriate exercise will undoubtedly result in healthier and more effective weight loss.
Book an appointment for your primary health screening with Qmed Asia and take charge of your health today!