減肥是否應(yīng)該不吃晚飯？

There's an old saying about healthy eating: “Breakfast like a king, lunch like a prince and supper like a pauper.” In other words, front-load more calories in the early part of the day. But does that mean you should be skipping dinner if you want to lose weight? The short answer: Not necessarily.

關(guān)于健康飲食有一句老話，“早餐吃得像國(guó)王，午餐吃得像王子，晚餐吃得像乞丐”。也就是說，你可以在早上攝入更多的卡路里。但是，這是否意味著如果你想減肥，就應(yīng)該不吃晚餐?答案是，未必如此。

In a January 2021 Nutrients study, researchers found that college-aged students who regularly skipped dinner gained more weight than their counterparts who — for the most part — ate dinner daily. Dinner-skippers gained about 10 percent of their body weight over the six-year study period and were also more likely to be in the overweight/obese category (BMI≥25kg/m2). These findings were consistent in both people assigned male at birth and people assigned female at birth.

2021年1月，在《營(yíng)養(yǎng)素》(Nutrients)的一項(xiàng)研究中，研究人員發(fā)現(xiàn)，在大多數(shù)情況下，經(jīng)常不吃晚餐的大學(xué)生比每天吃晚餐的大學(xué)生體重增加得更多。在六年的研究期間，不吃晚餐的人體重大約增加了10%，而且更有可能屬于超重或肥胖人群(體重指數(shù)≥25kg/m2)，以上結(jié)果對(duì)于男女來說均是如此。

“People who skip dinner still eat throughout the evening, they just tend to eat more snack-like foods, which is what would lead to weight gain,” says a researcher, “From my experience, most likely load up on snacks that tend to lack nutrition, are low in fiber and protein, and high in sugar and carbs. These types of food rarely fill you up but can lead to eating more.”

“不吃晚餐的人晚上仍然會(huì)吃東西，他們只是傾向于吃更多零食類的食物，這是導(dǎo)致他們體重增加的原因，”一名研究人員表示，“根據(jù)我的經(jīng)驗(yàn)，最可能吃的零食往往缺乏營(yíng)養(yǎng)，纖維和蛋白質(zhì)含量低，而糖和碳水化合物含量高。這類食物無法讓你吃飽，反而會(huì)讓你吃得更多。”

Still, there's other research that indicates skipping dinner could encourage weight loss. For instance, the research, based on a seven-year dietary analysis of 50,000 adults, found that body weight, measured by body mass index, corresponds with when we eat and how often we eat. Specifically, people who eat larger breakfasts and adopt an 18-hour overnight fast, say from 1 pm to 7 am, have the lowest body weights. Those who ate more than three meals, or three meals plus snacks, had higher BMIs.

不過，還有其他的研究證明，不吃晚飯有利于減肥。例如，在對(duì)五萬名成年人長(zhǎng)達(dá)七年的飲食分析的基礎(chǔ)上，有研究發(fā)現(xiàn)體重指數(shù)與進(jìn)食時(shí)間和進(jìn)食頻率相關(guān)。具體而言，早餐吃得多、18小時(shí)(下午1點(diǎn)至早上7點(diǎn))空腹的人，體重指數(shù)最低。一天吃三頓以上，或者三餐加零食，體重指數(shù)會(huì)更高一些。

Skipping dinner seems to work in the above study because participants were essentially intermittent fasting versus forgoing dinner and then having a snackfest later in the evening. “When people implement intermittent fasting, skipping dinner can be a powerful weight-loss tool,” says the researcher, “this type of fasting is called circadian rhythm fasting and mimics our traditional eating patterns. The goal is to eat when the sun comes up and finish eating when the sun goes down. Eating in line with your circadian rhythms can make for better weight management as well as improved sleep, etc.”

在上述研究中，不吃晚餐似乎很有效，但這是因?yàn)閰⑴c者基本是間歇性禁食，而不是不吃晚餐，然后在晚上吃零食。“當(dāng)人們采用間歇性禁食法時(shí)，不吃晚餐可以成為一個(gè)強(qiáng)有力的減肥方式，”研究人員表示，“這種類型的禁食被稱為晝夜節(jié)律禁食，模仿我們的傳統(tǒng)飲食習(xí)慣，即在太陽(yáng)升起和落山時(shí)進(jìn)食。按照晝夜節(jié)律進(jìn)食可以幫助你更好地控制體重，改善睡眠等。”

Of course, this intermittent fasting approach isn't for everyone. People who maintain highly active lifestyles, for instance, and need adequate fuel to power morning runs or help muscle fibers recover from intense evening workouts like weightlifting might not benefit.

當(dāng)然，這種間歇性禁食并不適合所有人。比如，對(duì)那些日常生活高度耗能的人來說，這種禁食可能沒有益處;他們需要充足的燃料，來為晨跑提供動(dòng)力、或使肌肉纖維從高強(qiáng)度的夜間鍛煉(例如舉重)后得到恢復(fù)。

If you're looking to lose 10 pounds, eating a healthy and light dinner will help your body maintain its functions. Also, dinner is important because after a long day full of activities, your body needs to fuel up. It is unhealthy if you skip your dinner or consume way too much for dinner. So, the key is to maintain balance.

如果你想要減重10磅，吃一頓健康和清淡的晚餐能夠幫助你的身體維持各項(xiàng)功能。此外，晚餐十分重要，因?yàn)榻?jīng)過一整天的活動(dòng)，你的身體需要補(bǔ)充能量。如果你不吃晚餐或晚餐吃得太多，都是不健康的，關(guān)鍵是要保持平衡。