Erinome: Hello dear friends, today we are going to talk about a super common question when losing weight: should we skip dinner? I'm Erinome, and with me is Enceladus!

Enceladus: Hi everyone! Oh, this topic is so relatable, right? Like, when the scale shows a higher number, the first thought is often, “I’ll skip dinner tonight!”

Erinome: Exactly! And now, with people taking GLP-1 medicines like Tie'erbotai, they feel less hungry, so they think, “Why eat dinner anyway?” But is that a good idea?

Enceladus: Hmm, let’s start with the mistakes people make. Many think “skip one meal = lose more fat,” but our bodies aren’t simple calculators, you know that?

Erinome: Right! I read a study from the American Journal of Clinical Nutrition in 2022. It said people who skip dinner lose weight faster in the first 2 weeks, but after 3 months, 80% hit a “plateau” — like, no more weight loss. And their metabolism drops by 12% on average!

Enceladus: Oh no! Metabolism is like the body’s engine. If it slows down, you burn fewer calories even when resting. Why does that happen?

Erinome: The body goes into “energy-saving mode.” It thinks you’re starving, so it saves energy and even loses muscle. And here’s the sad part: every 1kg of muscle lost means burning 50 fewer calories a day. That’s like lying down and losing less weight!

Enceladus: And then there’s the rebound! A 2020 study by Professor Chen Wei’s team from Peking Union Medical College Hospital found that 78% of people who skip dinner to lose weight gain it back after 12 months. And 89% of that gained weight is fat!

Erinome: Oh wow, so you lose muscle but gain more fat later? That’s turning into an “easier to get fat” body. Not worth it!

Enceladus: Totally not! So skipping dinner isn’t the answer. Actually, eating dinner the right way can help you lose weight better. It’s like a “helper”!

Erinome: Really? How?

Enceladus: First, it keeps metabolism steady. Eating some protein at night, like a palm-sized piece of chicken breast, helps build muscle. A study in Nutrition Reviews said 20-30g of protein at dinner can cut muscle loss by 40% at night!

Erinome: That’s cool! So protein at dinner stops the body from “breaking down” muscle.

Enceladus: Yes! Also, skipping dinner often leads to midnight snacking — you know, eating bread or milk tea when you can’t stand the hunger. That’s why many can’t lose weight!

Erinome: Oh right! I’ve done that before, haha. And what about people taking Tie'erbotai? They say, “I’m not hungry at all. Do I have to force myself to eat?”

Enceladus: Good question! The answer is: eat less, but don’t skip completely! Even with GLP-1 medicines, your body still needs nutrients.

Erinome: What nutrients?

Enceladus: The Chinese Nutrition Society says dinner should give 30% of your daily calcium, iron, and B vitamins. If you skip it long-term, you might get leg cramps (from low calcium) or pale skin (from low vitamins).

Erinome: Oh no! And what about diabetes patients?

Enceladus: They need to be extra careful! A study in Diabetes Care looked at 12,000 GLP-1 users. 13.7% had low blood sugar (below 3.9 mmol/L) because of irregular meals — especially skipping dinner. That’s dangerous!

Erinome: So even if you’re not hungry, a little dinner is better. But how to eat it right?

Enceladus: Remember the “3 less, 2 more” rule!

Erinome: “3 less, 2 more”? Tell me!

Enceladus: First, less refined carbs. Replace half a bowl of rice with a small steamed pumpkin or yam — they digest slower and keep you full, so blood sugar doesn’t go up and down fast.

Erinome: Got it. Second “less”?

Enceladus: Less greasy food! No fried chicken or hotpot. Choose steamed fish or boiled shrimp instead. GLP-1 slows down stomach emptying, so greasy food might make you feel bloated.

Erinome: Makes sense. Third “less”?

Enceladus: Less portion! Eat 1/3 less than usual. Just enough to not feel hungry — don’t try to “get full.”

Erinome: Okay, “3 less” done. Now “2 more”?

Enceladus: More protein! Like one egg, a cup of sugar-free yogurt, or a palm-sized piece of meat. Keeps muscle strong.

Erinome: And the other “more”?

Enceladus: More vegetables! Fill half your plate with green leaves, like spinach or broccoli. They have fiber, which helps with digestion — GLP-1 can sometimes cause constipation, you know?

Erinome: Oh right! So an example meal could be: a small bowl of vegetable tofu soup, a grilled chicken breast, and some blanched broccoli? That sounds simple and yummy!

Enceladus: Perfect! And if you really can’t eat much, split dinner into a small snack. Like a cup of sugar-free yogurt with a few blueberries an hour before bed.

Erinome: Smart! Now, another question: some people only eat fruits for dinner, thinking it’s healthy. Is that okay?

Enceladus: Oh no, bad idea! Fruits have water and sugar, but not enough protein or fat. You’ll miss key nutrients, and might get hungry at night, leading to overeating later.

Erinome: So fruits can’t replace dinner. Need real meals with veggies and protein.