The proverb says that “graves are full of great dinners”. Perhaps with this thought in mind there are those who have gone to the opposite extreme and They resort to skipping what is usually the last meal of the day. However, there are those who disagree that this is a good idea.
Intermittent fasting is one of the dietary practices that has gained popularity in recent years. There are many forms of fasting, some dividing the week between fasting days and eating days, others dividing the hours of the day instead of the days of the week.
An example is an eating pattern that divides the hours of the day evenly: we have 12 hours during which we can eat normally and the rest 12 fasting. This may mean that we stop eating in the middle of the afternoon and therefore do not have dinner. Another example, somewhat more extreme, is that of those who divide the day between 16 hours of fasting and 8 hours of open food consumption.
Intermittent fasting is often used for weight loss and that seems to be its only benefit (and in that sense it is not superior to other similar diets). Although some studies in animal models have found other possible benefits, such as lowering blood pressure or cholesterol, researchers have not been able to replicate these results in humans.
And how does it work? The key to intermittent fasting would be so-called “metabolic flexibility”. This flexibility is our body’s ability to switch between energy sources depending on the nutrients available to it and the demands of the situation.
In other words, this flexibility is achieved when our body is able to quickly switch between glucose and fatty acids as we transition from periods of eating to periods of fasting.
However, in this way we also limit our food intake may be related to health problems. At least that’s what a study published last year stated. The authors of the study used a sample of just over 24,000 Americans over the age of 40, among whom they studied their mortality in relation to habits such as the frequency with which they skipped meals.
And they found that cardiovascular disease mortality increased among those who skipped breakfast, but general mortality also increased among those who skipped lunch or dinner.
The authors point out an important detail of the study, which did not control for socioeconomic variables to the extent that would be recommended. That fits to distinguish voluntary fasting from compulsory fasting. The needs that cause many people to skip breakfast or dinner, such as stress or lack of food, may be related to health and mortality.
There are “intermediate” solutions, we don’t need to squeeze or fast, some scientific studies have focused on these possibilities and more agreement can be found around the idea that we should “move forward” our nutrient consumption.
Two recent studies conducted among overweight or obese participants found that more “heavy” diets in the first hours of the day could be beneficial as opposed to those “heavy” in the last hours.
Studies have confirmed that although there were no direct effects on weight loss (these were calorically comparable diets), the feeling Hunger was greater in those who received more food in the afternoon and evening. One study also observed lower energy expenditure in those who ate more in the afternoon.
Another point on which there is widespread agreement is to separate dinner time from bedtime. Experts recommend that about three hours (some four) elapse between the time we stop eating and the time we go to sleep. This could help us control weight, but above all sleep better.
Finally we can consider what to eat. Some experts recommend eating fruits and vegetables and foods with beneficial fatty acids, such as fish or nuts, at dinner.
Being able to satisfy our body’s needs is important. As nutritionist and chef Mónica Barreal explained Vanguardskipping dinner may not be harmful in itself. Yes, it can be a bad idea when we are hungry (that you have no appetite). Paying attention to our body’s needs is important, but distinguishing one sensation from another may not be easy.
In Xataka | In Sweden, no one gives you dinner at home: sharing food is a Mediterranean affair
Image | fauxes