Dinner Canceling: Losing Weight Without Dinner – Relevant Content on This Fasting Method

Dinner cancelling (losing weight without dinner) is the optimal fasting method for people who have no problem skipping a meal. When fasting in the evening, only two meals per day are taken.

The time between lunch and the next breakfast should be at least 14 hours . Since we sleep during this time, complying is hard only in the beginning.

Certain foods must only be left out in the evening , so the dreaded yo-yo effect does not occur.

In this article, you will learn how to properly integrate evening fasting into your everyday life and what advantages this fasting method has for you, also compared to intermittent fasting.

Losing Weight Without Dinner – What is Dinner Cancelling?

Dinner cancelling or evening fasting is a form of nutrition or fasting method that involves renouncing food or eating in the evening . There should be 14 hours of "fasting" between the last meal and the healthy breakfast the next morning.

For example: If you have breakfast at 6:00, you can eat until 16:00, but after that, there is a break. If a feeling of hunger occurs after the last meal of the day until nighttime, you can compensate for this with liquid .

It is important to only use calorie-free drinks , such as water, black coffee, or unsweetened fruit or herbal tea.

What is the point of dinner cancelling? – The advantages at a glance

Skipping dinner has some benefits for your body. The hormone somatotropin has an influence on weight loss.

The body produces a lot of somatropin when food intake is reduced at night. Somatropin is a growth hormone that depletes fat stores.

Dinner cancelling vs. intermittent fasting: which is better? The two diets are based on similar principles.

Breakfast should be avoided for intermittent fasting . The first real meal takes place at noon.

If you can't get through everyday life without breakfast , intermittent fasting isn't for you. Skipping dinner is probably easier for you.

The "dinner-cancelling effect" has many positive effects:

Can you lose weight if you stop eating in the evening?

Yes, those who abstain from dinner prevent cravings and benefit from positive effects on metabolism.

A study presented in 2016 in the USA ^​1​ was able to demonstrate an influence on body fat reduction.

Life-prolonging effects could be clearly demonstrated in animals. Human studies on the anti-aging effect of the dinner-cancelling fasting method are currently still scarce. In general, there are many studies on intermittent fasting .

What should you stop eating in the evening?

In the evening, you should especially refrain from carbohydrates . Protein foods are allowed.

Foods to avoid in the evening:

Risks and Disadvantages of Dinner Fasting

Dinner cancelling does not pose any health risks. The body can cope with prolonged periods of hunger. However, this diet only shows visible success with discipline . In general, for the kilos to actually tumble, you should ensure to eat less than you consume.

In the beginning, it can be hard to resist the feeling of hunger , as the biorhythm is confused at first. It can cause food cravings and sleepless nights .

Heavy workers or pregnant women should refrain from evening fasting because of the increased calorie requirement. However, the advantages of evening fasting usually outweigh the disadvantages.

Who is evening fasting suitable for?

For certain conditions that affect metabolism, such as diabetes , you should be careful with the evening fast. As long as you do not suffer from any chronic metabolic diseases, evening fasting contributes to a healthy diet .

Not sure if you should or want to lose weight? With our BMI calculator , you can immediately calculate your weight range . Before you start dinner cancelling, it is safer to talk to a doctor first if in doubt.

How long should you fast in the evening?

Since evening fasting does not have any health disadvantages, it can be carried out permanently . It can be easily integrated into everyday life, as you are flexible at meal times, as long as you keep the interval of 14 hours and refrain from any calorie-containing drinks during this time.

Exceptions are allowed if, for example, a large family dinner is due. Then you can just skip breakfast the next day.

Dinner cancelling – this is what a day can look like

The best way to start your 16:8 fasting day is with an extensive breakfast. Oatmeal also plays an important role here repeatedly. We at Verival recommend our porridge smoothie bowl with strawberries and raspberries. A high-energy breakfast can be prepared in just a few minutes:

Porridge Smoothie Bowl Strawberry-Raspberry - Sugar Free

Preparation time 5 min.

Total time 5 min.

Servings: 1

Ingredients

• 50g Verival Porridge Smoothie Bowl Strawberry-Raspberry
• 120 ml water, milk, or plant-based drink
• 30 g strawberries
• 20 g raspberries

Preparation

• First, add 50 g of the Verival Porridge Smoothie Bowl mixture in the strawberry-raspberry flavor to a bowl.
• Next, add about 120 ml of a liquid of your choice (water, cold or warm milk, or plant-based drink) to the bowl and mix well.
• Then let the porridge smoothie bowl swell for a minute.
• Now you can refine the smoothie bowl with different toppings of your choice. For example, fresh or frozen berries go perfectly with this smoothie bowl. You can also use different seeds or nuts as a topping.

Our nutty porridge brownies and Bircher muesli bars are suitable as healthy snacks in between.

Our brownie recipe is aimed at all figure-conscious chocolate fans. They are completely free of animal fats and sugar . They still remain tasty and juicy.

Nutty Porridge Brownies

Preparation time 10 min.

Cook Time 35 min.

Total time 45 min.

Servings: 12

Calories: 211.8 kcal

Ingredients

For the dough

• 30 g crushed flaxseed
• 120 ml hot water
• 100 g dark chocolate 70%
• 45 g coconut oil
• 125 g ground almonds
• 30 g Verival Sport porridge cocoa banana
• 70 g cocoa powder
• 2 tsp Reinweinstein baking powder
• 1 pinch of salt
• 100 g raw cane sugar
• 80 ml hot water

For topping

• 120 g coarsely chopped hazelnuts

Preparation

• Preheat the oven to 180°C circulating air and line a rectangular baking pan (approx. 32cm x 24cm) with baking paper so that it protrudes slightly on the sides.
• Prepare the egg substitute: Mix the flax seeds with 120 ml of hot water and leave to swell for 5 min.
• Place chocolate and coconut oil in a heat-resistant bowl and slowly melt over a water bath.
  
• Mix ground almonds, porridge, cocoa powder, baking powder, salt, and sugar in a bowl.
  
• Add swollen flaxseed, chocolate mixture, and 80ml hot water and mix briefly with a dough scraper or wooden spoon until all ingredients have combined.
  
• Pour the dough into the prepared form and smooth it.
  
• Coarsely chop the hazelnuts and then spread evenly on the dough.
• Bake the dough for about 35 minutes and then let it cool for at least 20 minutes.

• Then carefully remove from the mold and cut into 12 pieces.

Nutritional values

Calories: 211.8 kcal | Carbohydrates: 16.4 g | Protein: 4.4 g | Fat: 13.4 g

The Bircher Muesli Bar contains only natural sweetness from apple and honey. Urkorn oats and quinoa pops give it its bite. Perfect for on the go or as a reinforcement in the office.

Sugar-free apple and bircher cereal bars

The apple bircher cereal bars are true power bars with lots of vitamins and fiber. So not only are they healthy, but they also keep you full for a long time. A treat for breakfast or even for the hunger in between.

Preparation time 15 min.

Cook Time 30 min.

Total time 45 min.

Servings: 12

Ingredients

• 150 g Verival Bircher Urkorn Muesli
• 50 g butter , soft
• 60 g flour
• 50 g applesauce
• 2 eggs
• 2 apples
• 1 tsp. baking powder
• 1/2 tsp cinnamon
• 1 tsp. lemon juice
• 3 tbsp agave syrup or honey
• 3 tbsp maple syrup

Preparation

• Preheat the oven to 180°C circulating air.
• Line a rectangular baking pan (approx. 32cmx24cm) with baking paper.
• Stir the soft butter with agave syrup and maple syrup until creamy and add the eggs.
• Mix the Bircher Urkorn Muesli with flour and baking powder.
• Quarter an apple (preferably with peel), remove the seeds, and roughly grate. Mix with lemon juice and apple sauce.
• Quarter and core the second apple. Cut into 12 slices about 2-3mm thick and set aside.
• Mix all ingredients together (except for the apple slices).
• Pour the dough into the prepared baking pan.
• Spread the 12 apple slices on the dough so that there is an apple slice on each bar after baking and cutting.
• Bake for about 30 minutes.
• Remove from the oven and cut into 12 pieces while still hot.
• Let it cool down and then enjoy!

Our muesli and porridge support you in your healthy diet and keep your insulin levels in a good range – and it also tastes very good.

They keep you full for a long time and have a positive effect on your blood sugar levels. This makes it easier for you to carry out the dinner-cancelling fasting method in a disciplined manner and achieve weight loss. You want to read about other intermittent fasting methods , or are wondering what exactly is intermittent fasting ?

Buy healthy breakfast from VERIVAL now

1. 1.

   Longo VD, Mattson MP. Fasting: Molecular Mechanisms and Clinical Applications. Cell Metabolism . Published online February 2014:181-192. doi: 10.1016/j.cmet.2013.12.008