Answer:

According to Dr. Pham Anh Ngan of University Medical Center HCMC, intermittent fasting, particularly time-restricted eating, has been shown to help with weight loss and improve certain health indicators. Depending on cultural habits, breakfast, lunch or dinner may be the main meal of the day, typically providing more protein and vegetables than the others.

Skipping breakfast or dinner both brings metabolic benefits and risks. Studies show cutting dinner has a greater impact on reducing total daily calorie intake, making it a possible option during weight loss. However, skipping dinner may slow metabolism, cause nutrient deficiencies, disrupt sleep, increase hunger and weaken the immune system.

Skipping breakfast may help some people feel more alert during the day, but hunger can lead to poorer food choices later in the day, with increased intake of sugary and fatty foods. Research also shows that intermittent breakfast skipping may improve insulin sensitivity but glucose and insulin responses at the final meal of the day tend to worsen.

Overall, skipping meals or practicing intermittent fasting carries both benefits and health risks. Some healthy foods are also more likely to be consumed at certain meals, such as milk and whole grains at breakfast, and vegetables and protein at dinner.

The decision to skip breakfast or dinner should be flexible and based on the body’s response. For office workers who work mainly during the day and require constant mental effort, breakfast helps provide sufficient energy for the brain and body.

For effective weight loss, people can consider diets that increase vegetables and plant-based protein tailored to individual needs and exercise routines, while reducing carbohydrate intake. Consulting a nutrition specialist can help ensure weight loss is safe and appropriate for each person’s physical condition and work demands.