Xiao Jiejian pointed out that eating only two meals cannot absorb all the protein; the picture is a schematic diagram.

(picture taken from freepik)

[Health Channel/Comprehensive Report] Can I only eat two meals a day when losing weight?

Xiao Jiejian, the attending physician of weight management at Sanshu Oriole Clinic, said bluntly, no!

Eating only two meals is not easy to lose weight, because protein cannot be fully absorbed, the average protein intake rate of muscle synthesis is 25% higher, and eating too much at night causes blood sugar shocks and insulin resistance. These three reasons will affect the effect of muscle gain and fat loss.

Xiao Jiejian further explained on the Facebook page "Weight Loss Physician Xiao Jiejian" that eating one less meal will indeed consume a little less calories, but it is not good for changing body composition to eat two meals. This is because eating like this cannot absorb all protein, and most of the fat and carbohydrates are absorbed, the accumulation of fat is fast, the efficiency of muscle gain is poor, and of course you cannot lose weight. In addition, it is better to eat a big meal during the day. If you eat it at night, you will still Cause blood sugar shocks and insulin resistance.

Please read on...

Average intake is king

Xiao Jiejian pointed out that the weight loss committee recommends following the order of water, meat and vegetables, because protein is the most important.

If you are easily hungry in the morning, eat prototype food. Soy milk and eggs have enough fat to maintain a sense of satiety; if you are not hungry, at least drink protein powder, eat enough amount according to your body weight, and often eat less during the day , At night, the body feels that there is not enough energy, so it will eat all of it back.

Dr. Xiao also explained the reason why eating only two meals is not easy to lose weight through the research of the University of Texas.

Insufficient protein during the day, protein eaten at night cannot be fully absorbed

The human body usually can only absorb a certain amount of protein per meal, no more than 50 grams at most, but it can absorb a lot of fat and starch, which leads to the result that muscles cannot grow, and fat grows more and more.

Texas Study: Average Protein Intake Increases Muscle Synthesis by 25%

A study in Texas showed that when protein is taken in three meals a day on average, the muscle synthesis rate is 25% higher than when it is concentrated in one meal. This study compared two groups of people who consumed 90 grams of protein per day, and the intake of carbohydrates and fats was also the same. A group of people evenly distributes protein intake, 30 grams per meal, and another group takes 10 grams of protein in the morning, 15 grams at noon, and 65 grams in the evening. Their protein synthesis rate was 25% lower than the group that concentrated on protein intake in one meal.

Eating too much at night causes blood sugar shocks and insulin resistance

Eating a large meal in the evening causes a more dramatic insulin and blood sugar response than eating a large meal in the morning.

According to a German study in 2020, the thermogenic effect of eating food in the morning is twice that of eating at night. The so-called thermogenic effect refers to the calories that the human body needs to consume in order to digest food after eating.

Simply put, eating more in the morning can reduce calorie storage and increase metabolic rate.

In addition, the same big meal, eating more at night will cause more insulin secretion, but higher blood sugar. This is the phenomenon of insulin resistance, which will lead to high blood sugar and other problems in the long run.

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