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As a sports and health expert, as well as a diet and health expert, I will help you understand the article content and write a related English article. The format will be human-readable HTML paragraph format. The content will remove leading blank lines and spaces. The purpose of this article is to popularize science and provide better health-related advice. Let’s dive in!
Can Skipping a Meal Help You Lose Weight?
Many people believe that skipping a meal can help control weight and view the convenient “fasting and starving” method as the best dietary strategy for weight loss. But is this method scientific and effective? Research published in a JAMA Network Open journal found that, given the same daily energy intake, people who skipped breakfast for three months experienced a similar, non-significant weight loss compared to those who ate three meals a day. However, a significant 65% of the weight lost by those skipping breakfast was muscle, and their willingness to exercise decreased. There were no significant differences in fasting insulin, blood sugar, and blood lipid levels between the two groups. Comparing skipping dinner with eating three meals a day, the former resulted in an average weight loss of 2.3 kg more than the latter, with some improvements in diastolic blood pressure, mood, and body fat reduction. There were no significant differences in cardiometabolic risk factors, food intake, physical activity levels, and sleep patterns. Another study in a Nature journal found that both skipping breakfast and skipping dinner effectively reduced energy intake without significant differences. However, skipping dinner for five weeks could improve insulin sensitivity, lower fasting blood sugar, reduce weight and obesity, improve inflammation, and increase gut microbiome diversity.
A study in a Cell journal suggests that skipping breakfast may harm the immune system, increasing the risk of heart disease and making it harder to fight infections. Other research confirms that skipping breakfast can promote excessive intestinal absorption of lipids, exacerbating the progression of atherosclerosis. Skipping any of the three meals may increase the risk of death. Specifically, skipping breakfast increases the risk of cardiovascular disease mortality by 40%, while skipping lunch or dinner increases the risk of all-cause mortality by 12% and 16%, respectively. People who only eat one meal a day have an 83% increased risk of cardiovascular disease mortality and a 30% increased risk of all-cause mortality.
Therefore, whether the method of losing weight by fasting one meal is scientific is still controversial, and the scientific community has not reached a conclusion. Sticking to skipping a meal every day in the short term may have a certain effect on reducing weight, but in the long run, this method may pose a risk to health. Therefore, it is recommended that everyone choose a calorie-restricted balanced diet as a long-term healthy weight management diet strategy. If you want to lose weight quickly in the short term or have the idea of trying intermittent fasting to lose weight, be sure to do it under the guidance of a professional doctor or nutritionist.
Scientifically Arranging Three Meals a Day
A reasonable three meals a day can not only provide sufficient energy but also help us maintain a good physical state and mental outlook. How to scientifically arrange three meals a day to ensure that each meal can add points to our health?
First, clarify how much to eat each day. The ideal weight (in kilograms) can be calculated by height (in centimeters) ➖105, and then multiplied by the energy coefficient to calculate the daily energy intake of adults. Generally speaking, the energy coefficient for those who are bedridden is 15 kcal/kg, for those with light physical activity it is 20～25 kcal/kg, for those with moderate physical activity it is 30 kcal/kg, and for those with heavy physical activity it is 35 kcal/kg. It is recommended that men consume 1200～1500 kcal per day and women consume 1000～1200 kcal for a calorie-restricted balanced diet.
Second, allocate three meals reasonably. The energy supply ratio of the three major macronutrients is 20%～30% for fat, 15%～20% for protein, and 50%～60% for carbohydrates. It is recommended that the energy supply ratio for breakfast, lunch, and dinner be 3∶4∶3.
Third, weight loss is by no means an overnight matter. It requires us to value health from the bottom of our hearts and integrate a healthy lifestyle into our daily life and become a habit.
01. Regular Meals, Timed and Quantitative, Pay Attention to the Order of Meals
Eat all three meals, eat 70% to 80% full for each meal, and control total energy intake. Pay attention to breakfast, and dinner should not be eaten too late. Follow the order of “soup-vegetables-meat-staple food” for meals, chew slowly, which helps reduce the intake of high-energy foods.
02. Choose Preferred Foods, Match Coarse and Fine Grains, and Diversify Varieties
There should be staple foods, meat, eggs, milk, fruits and vegetables every day. Match coarse and fine grains for staple foods, mainly whole grains; choose low-fat lean meat, skinless chicken breast, fish, shrimp, etc.; while ensuring sufficient intake of fresh fruits and vegetables, you should pay attention to reducing the intake of high-sugar fruits and vegetables with high starch content; low-fat or skim milk is recommended. Avoid intake of beverages, pastries, fried foods, various sauces and other high-oil and high-sugar foods.
03. Regular Schedule, Moderate Exercise, and Maintain a Good Attitude
Irregular schedules and insufficient sleep can cause endocrine disorders and abnormal fat metabolism, increasing the risk of obesity. Try to ensure at least 7 hours of sleep every day. Daily activities should be based on what the body can tolerate, increasing the amount gradually, and persistence is the key. Focus on low-to-moderate intensity aerobic exercise, supplemented by resistance exercise. Don’t be impatient and maintain a good attitude.
