Answer:

Skipping dinner can reduce total daily calorie intake, potentially leading to initial weight loss. However, this is not a sustainable weight loss solution and carries many risks.

When dinner is skipped, the prolonged interval between the last meal of the previous day and the first meal of the next day leaves the body lacking energy. This can easily lead to low blood sugar, causing fatigue, headaches, dizziness, and reduced concentration. Leaving the stomach empty for extended periods causes it to continue secreting digestive acids without food to process, gradually increasing the risk of stomach ulcers and gastroesophageal reflux.

Metabolically, regularly skipping dinner causes the body to adjust by lowering its metabolic rate to conserve energy. Intense hunger the following morning or afternoon often leads to compensatory eating, causing calorie intake to rise again. Initial weight loss is primarily due to water loss and muscle mass depletion, not a reduction in excess fat. When the body loses muscle, its natural ability to burn energy decreases, leading to rapid weight regain once normal eating resumes.

Doctor Dao Thi Yen Thuy provides nutritional counseling to a patient. Illustration: Tam Anh General Hospital

For safe weight loss, controlling total daily calorie intake is more important than skipping meals. Instead of skipping dinner, adjusting your evening menu appropriately will yield sustainable results.

You should prioritize low-calorie, fiber-rich, and protein-rich foods such as green vegetables, root vegetables, skinless chicken, fish, or tofu. Additionally, you should limit fast carbohydrates like white rice, vermicelli, and pho, and avoid greasy dishes and processed foods. Eat dinner at least two to three hours before bedtime to allow the digestive system enough time to work, prevent excess energy from accumulating as fat, and ensure good sleep.

No sudden meal-cutting method can replace a balanced and healthy nutritional regimen. The combination of proper eating, regular physical activity, and adequate sleep is the foundation for safe weight management.

Doctor Dao Thi Yen Thuy

Head of Nutrition and Dietetics Department

Tam Anh General Hospital, TP HCM