I’m sure everyone has one or two jealous friends around who can’t eat fat and who are in good shape, aren’t they? The University of Linda in Rome recently released a long-term 74-year follow-up report, which investigated the frequency, duration, BMI, and body fat rate of 50,000 people over the age of 30 in the United States and Canada. Finally put together a diet that might fit in with the constitution of the largest number of people.
According to the team, the results of the study, which included the interval between meals, the number of meals a day, the abundance of three meals, and the degree of mastication at meal time, could be summarized as follows: (1) the number of meals per day, the degree of chewing, etc.
The smaller the number of meals, the lower the BMI.
The study found that the average BMI of people who ate only one meal a day was 3.5% lower than that of people who ate three meals a day, compared with 2.9% for those who ate only two meals a day.
BMI decreased significantly after nocturnal fasting for more than 18 hours.
Although the general half-day fasting method advocates 12 hours between dinner and breakfast to lose weight, the study found that fasting between the two meals for up to 18 hours, the decline in BMI was significant. Take breakfast at 7am as an example. You may have to finish lunch at 1pm the day before and avoid dinner in order to lose weight.
People who eat breakfast tend to lose weight more easily than those who don’t.
The BMI of those who did enjoy a full breakfast was 2.9% lower than that of those who did not eat breakfast and went hungry.
Of the three meals a day, those who have the richest breakfast tend to lose weight.
After comparing the abundance of three meals, the team found that breakfast was 3.8 percent lower in BMI than people who followed a traditional diet and had the most sumptuous meals compared with the other two. Although the BMI of those who had the most abundant lunch was lower than that of those who had a good dinner, it was not as obvious as that of the breakfast hearty group.
The rate of body fat was lower in those who chewed properly during meals.
Experts believe this is because the brain’s satiety center is stimulated during chewing, so people naturally don’t eat too much food.
Based on the above five priorities, the team also sorted out the best dietary priorities as follows:
- One important point: eat only two meals a day in the morning and afternoon, and be sure to have enough for breakfast.
- Point 2: the interval between meals should be at least 5 to 6 hours.
- Point 3: no dim sum at all in the dining room. You can stay thin on an empty stomach if you don’t eat dim sum at all.
Hunger causes granulocyte proliferation and increases ghrelin secretion and metabolism, which can lead to thinning.
Nanyunji, a famous Japanese doctor who advocates fasting, says that prolonged fasting can lead to a large proliferation of granulocytes and an increase in metabolic capacity. In addition, when the stomach is extremely hungry, it releases a large amount of ghrelin to boost metabolism, and the brain also releases growth hormone to help break down visceral fat, which starts to break down subcutaneous fat when visceral fat is exhausted. Therefore, it can consume too much triglyceride in the body.