Diet

The dinner canceling

description

Dinner canceling means that dinner is canceled two to three days a week.
The inventors of this form of nutrition recommend not to eat anything solid two to three times a week after 5 p.m., but only to consume liquids.
This is said to stimulate the production of the body's own hormones melatonin and somatropin. These substances are known as "fountains of youth" and are only produced during sleep.

There is also a vitamin-rich, low-fat diet and it is advised to drink a lot. In addition, algae preparations are seen as helpful.
Omitting dinner from time to time is a sensible approach and can help reduce weight and hold. But only works if this actually results in a negative energy balance.
When canceling dinner, there are almost no instructions for changing eating habits and for more sport and exercise in everyday life. But this is a prerequisite for a successful weight loss program.

Course of the diet

The dinner canceling can be on different ways be performed. Often the advice is given to skip the evening meal for one evening only. Only calorie-free drinks such as water and unsweetened tea are then allowed. But you can also Avoid evening meals for two or more days and fast for several hours - the effect is of course all the greater.
In addition to the omission of dinner, the critically eye other meals become. If you eat high-calorie main meals or eat the saved calories in the form of snacks, you reduce the effect of dinner canceling, destroy it or even increase it.
On too high-calorie drinks such as soft drinks, Juices or alcohol should be avoided as part of a desired weight loss. What is important at the end of the week is the calorie balance. Those who have consumed more than what they have consumed through food lose weight.

What are the rules for dinner canceling?

The rules of dinner-canceling or evening fasting are very simple: In principle, it's about that Skip dinner and so save a large amount of calories. Some proponents mean stopping the Food consumption after 6 p.m., others attach particular importance to one 14 hour meal break until breakfast.
In addition, a few other points must also be observed: You are only allowed during the meal break calorie-free drinks such as teas or water. In addition, the saved calories should not be resumed through large breakfasts or snacks, these meals should also be calculated.
Sport and exercise should have a permanent place in the daily schedule in a healthy lifestyle.

What successes can be expected?

Anyone who has previously had an extensive and substantial dinner will be satisfied with the Dinner canceling good results can achieve.
Saving a meal can be bring in up to 500 kcal or more, depending of course on eating habits. Also, one should not consciously or unconsciously eat more in the remaining meals in order not to reduce the deficit. That way, you can lose a pound or more in a week. Starting weight and physical activity also play an important role here.
So as not to jeopardize his success and To prevent hunger and food cravings it is beneficial to yourself very much protein rich to nourish. Proteins are digested more slowly and thus satiate longer. Vegetables and salads can also be used to fill you up.
Economical should be with high-carbohydrate and sugary foods be. They raise the blood sugar level sharply for a short time, but the rapid drop causes hunger and cravings. With little tricks, this includes, for example, the supply of at least 2 to 3 liters of liquid, the long meal breaks can be overcome easily.

Where can I find good dinner-canceling recipes?

The concept of the diet is seemingly simple, but success can also be diminished or nullified by improper implementation.
Of course, you should be careful not to eat all of the saved calories in the other meals. Because at the end of the day that is Calorie deficit is crucial for one successful acceptance. Otherwise you are quite unrestricted in the design of the other meals. Many people feel less cravings when they are High in protein and low in carbohydrates feed. Even with high-fiber side dishes such as vegetables or salads, you can eat plenty of food.
On many Internet forums People who want to lose weight share their experiences with dinner-canceling, here too you can find valuable tips and motivation.

How much can you lose weight with this form of diet?

Crucial for one successful acceptance is the average achieved Calorie deficit, so the Difference from energy consumption through food and that Consumption through normal body function and possibly additional sporting activity.
Depending on how lavish the dinner is normally, a deficit of up to 600 calories can be achieved by canceling this meal, provided that it is no longer consumed in the other meals.
Exercise and getting enough exercise can further increase the deficit. Depending on the initial weight and movement profile, a continuous weight loss of half a kilo to one kilo per week can occur.

How can I avoid the yo-yo effect with this diet?

Especially after losing weight quickly, many participants notice an increase after switching to their normal diet.
A small increase is through the renewed retention of water to explain in the body. In addition, the body's basal metabolic rate decreases with weight loss. Those who now eat above their daily consumption will inevitably gain weight.
So even after successful weight loss, you can't just eat as much as you want. Here, the balance has to be right again: Who just owns Consumes maintenance calories, so exactly as much as it consumes, can hold his weight. Strict control is certainly not always practicable, but you should keep an eye on your eating habits and portion sizes. Exercise and sport can also give you a little more leeway in eating behavior.

What alternative diets are there to dinner-canceling?

In addition to not having dinner, there are many other ways to save calories. Even small changes in habits such as skipping snacks or high-calorie drinks can lead to this.
Intermittent fasting is based on a similar concept to dinner canceling. This consists in consistently abstaining from food for a certain period of time, for example 16 hours. A calorie deficit should also be achieved in this way.
If you want to lose a lot of weight quickly, you will also find numerous instructions on crash or mono diets such as the rice diet, Kornspitz diet, etc. However, some of these are associated with health risks and short duration of success, others even prescribe the purchase of expensive diet pills that could not show any verifiable effects in any scientific study.
If you want to lose weight healthily and permanently, you have to eat a balanced diet with a calorie deficit and consume all the important nutrients. These include proteins, healthy fats, fiber, vitamins and trace elements.
Many people are successful with low-carb-oriented diets, but they are very easy to integrate into everyday life, but above all so-called mixed diets such as Weight Watcher or simple calorie counting. No food is prohibited here.

What is the cost of dinner canceling?

Through the Saving a meal can be save on food costs in addition to calories.
With dinner-canceling, it is usually not necessary to purchase food supplements or other preparations. The prerequisite is that you get enough essential nutrients from the other meals. For the weight loss effect, these meals should not be more generous than usual and therefore not represent an additional financial burden.

Side effect of diet

Proponents of dinner canceling or evening fasts often point to one natural anti aging effect the method. Accordingly, the Has a positive effect on hormone levels in the body and the fat burning is additionally boosted.
In addition, the method also brings negative side effects: Many people suffer from Food cravings and feel through the short fasting interval in the evening less powerful. Sports activities in particular can be restricted as a result, which is detrimental to weight loss.
In addition, social events associated with eating or drinking are avoided and can thus social interactions reduce. In cultures like Spain or Greece, where the main evening meal is the most important meal of the day, there can also be family friction.
Who is also spread over the day poorly balanced diet, risking health problems like Nutritional deficiency and associated deficiency symptoms.

Criticism of the diet

Dinner canceling is simple to implement and easy to understand, it does but does not necessarily promote a long-term balanced and healthy eating behavior. By skipping a meal you can save calories and lose weight, but you will want to lose weight Not really trainedto critically rethink one's eating habits.
Who eat healthily would like to, want to achieve a stable weight in the long term and want to achieve a strong body that is capable of performing well into old age, has to deal with healthy nutrition and exercise.
Those who continue to practice unhealthy eating habits and simply skip one meal will not benefit from the positive effects of a healthy diet: High-fat, sugary meals make you tired and sluggish, often lead to cravings and blood sugar fluctuations, and can also have a negative impact on the health of the heart and circulation . Even the development of cancer is discussed in connection with an unhealthy diet.
Dinner-canceling can of course be one Bring weight loss, permanent healthy and balanced diet is but with that not guaranteed.

What are the risks and dangers of this diet?

Anyone who regularly skips dinner for a shorter period of time to achieve weight loss can do so achieve good results and is moderately overweight and in good health is not exposed to any serious health risks.
Otherwise one is required balanced nutrition and the aadequate intake of proteins, Fats, whole carbohydrates, Vitamins, Trace elements and fiber. In order to lose fat rather than muscle mass it is important above all get enough protein and to stimulate the muscles through training.
Those who still want to be active in the evening will notice slight performance losses, especially with long endurance training and strenuous strength training, in extreme cases even circulatory problems. If you feel unwell, interrupting the fasting phase should also be considered in this case.

Medical evaluation of the diet by

Out medical point of view speaks for an otherwise balanced diet healthy adults don't mind that Skipping evening meals one or more days of the week. In this way, luscious days of the week can be compensated or even a weight loss can be achieved.
However, those who feel less physically capable and restricted in sporting activities should look for a viable alternative to dinner canceling. Even working people who have a higher energy requirement at night, such as night shifts in health care or the like, should resort to an adequate alternative in order not to minimize their work performance. Who one Dieting, should generally be beforehand see a doctor and check his values regularly in order to be able to give in in time if there is a lack of nutrients.