Want to Lose Belly Fat, More Effective Not Eating Breakfast or Skip Dinner?

JAKARTA - Many people who want to lose weight, especially lose fat in the stomach, choose a shortcut by skipping meals. The question is more effective not to eat breakfast or skip dinner?

Minh (30), an office worker, admitted that he was still confused in determining the right strategy to lose weight. The busy work with the routine of sitting for hours in front of the computer made him feel the need to find a quick way to reduce body fat, especially in the abdominal area.

"I want to lose weight by skipping meals. But I hesitate, is it better to skip breakfast or dinner?" he said, quoted from the VNExpress website.

Minh is worried that a wrong decision will have a negative impact on his health and productivity at work every day.

Answering this, Dr. Pham Anh Ngan from the Ho Chi Minh City University Medical Center explained that the intermittent fasting method, especially the time-restricted eating pattern, has been proven to help weight loss and improve some health indicators.

"In different eating habits, the main meal can be in the morning, afternoon, or evening. Usually, the main meal contains more protein and vegetables than other meals," explained Dr. Pham Anh Ngan.

Several studies show that skipping dinner tends to be more effective in reducing total daily calorie intake. This makes it look attractive to people who want to deflate a bloated stomach.

However, Dr. Pham Anh Ngan warned that this habit also carries risks.

"Skipping dinner can slow down the metabolism, disrupt sleep quality, increase excessive hunger, and reduce body resistance if it is done without good planning," he said.

In addition, the risk of nutritional deficiencies can also arise if the intake of food is unbalanced.

Meanwhile, skipping breakfast is often considered easier to do, especially for people who are not used to eating breakfast. Some people feel more focused and refreshed when working.

But the accumulated hunger can trigger excessive eating patterns at night or day.

"People who don't eat breakfast tend to choose foods high in sugar and fat at the next meal," said Dr. Pham Anh Ngan.

Research also shows that while skipping breakfast can improve insulin sensitivity, blood sugar and insulin responses actually worsen when the last meal of the day is eaten.

According to experts, there is no one answer that suits everyone. Both skipping breakfast and skipping dinner have benefits and risks.

"The decision to skip breakfast or dinner should be flexible and adjusted to the individual's body response," said Dr. Pham Anh Ngan.

For office workers who need high concentration throughout the day, breakfast is still important to provide energy for the brain and body.

Instead of focusing on skipping meals, nutritionists suggest a more balanced approach, such as:

- Increase vegetable consumption

- Choose plant-based protein sources

- Reduce simple carbohydrates

- Adjusting the diet with physical activity

"Consultation with nutritionists is highly recommended so that weight loss is safe and appropriate for the body's condition." concluded Dr. Pham Anh Ngan.