Skipping Dinner: The Pros and Cons of Intermittent Fasting
Dinner is a meal that many of us give importance to, both for social reasons and because it marks the end of a long day, but what happens to our body if we decide to skip dinner?
The human organism, a wonderful biological machine, is designed to adapt to many situations, including not eating. When we do not introduce food for several hours our body begins to use its energy reserves. Initially these come from carbohydrates stored in the liver in the form of glycogen but, once depleted, the body switches to burning fat for energy.
Not eating in the evening can be an effective form of intermittent fasting, a practice that alternates periods of eating with periods of fasting. Some research suggests that intermittent fasting can lead to a number of health benefits, including better blood sugar regulation, reduced inflammation, and potential weight loss.
Among the most used approaches, it is precisely the 16:8 that is most successful, that is, concentrating all meals within 8 hours and then fasting for the next 16; the preferred choice generally involves skipping breakfast, but another equivalent option is to skip dinner, for example concentrating meals between 7 am and 3 pm.
Both choices have advantages and disadvantages, to be evaluated based on one’s habits and inclinations; not eating in the evening can however create some difficulties from a social point of view, as dinner is a possible opportunity to meet with family or friends.
It’s important to note that while intermittent fasting may offer benefits, it’s not right for everyone. Some people may find it difficult to adhere to such a regimen or may experience side effects. Furthermore, it is essential that when you eat you choose nutritious and balanced foods to ensure an adequate supply of vitamins, minerals and other essential nutrients.
Intermittent fasting has become a topic of great interest in the field of nutrition and weight management and it is a strategy that does not focus so much on what to eat (overall the diet should be balanced, complete and healthy), but rather on when to eat.
One of the beneficial effects of intermittent fasting is the promotion of better use of lipids by the body and above all an effective stimulus for metabolic flexibility.
Metabolic flexibility is the body’s ability to effectively adapt to the use of different energy sources based on nutrient availability and energy demands. More specifically, it refers to the body’s ability to switch between burning carbohydrates and burning fats (or lipids) as its main energy sources.
An individual with high metabolic flexibility can easily switch between energy sources. For example, after eating a carbohydrate-rich meal, a person with good metabolic flexibility is able to use these carbohydrates as their primary energy source. Conversely, during periods of fasting or prolonged exercise, when glucose stores are depleted, the same person can easily switch to using fat as their primary energy source.
Reduced metabolic flexibility has been associated with several metabolic conditions, including insulin resistance and type 2 diabetes.
Not only intermittent fasting, but also exercise and calorie restriction can improve metabolic flexibility. However, it is always recommended to approach these strategies with awareness and, if possible, under the supervision of a nutrition or medical expert.
It’s worth noting that skipping dinner does not directly lead to weight loss. The key factor in weight loss is the overall calorie intake throughout the day.
Some people claim that sleeping on an empty stomach leads to higher quality sleep. The theory behind it is that, without the need to digest, the body can “rest” more effectively. Research in this field is still ongoing, and individual factors may play a role in determining the effects.
The bottom line is that there is no one-size-fits-all answer. While there are potential benefits to skipping dinner, there are also possible disadvantages. It is important to consider individual factors such as medical history, state of health, activities carried out during the day, and energy needs.
As always, the best strategy is to listen to your body and consult with a healthcare professional before making any drastic changes to your diet or eating habits.