Recently, a well-known actor said that he successfully lost weight by relying on the "168 diet method", that is, he did not eat breakfast, and ate two meals a day, and he did not eat for the remaining 16 hours. In fact, this is the popular "16/8 intermittent fasting method", which means that the daily meal time is controlled within 8 hours and no food is eaten for the remaining 16 hours.
So, someone eats the first meal at 12 noon and the second meal before 8 pm. They eat at will within 8 hours, and do not intake any energy between 8 pm and 12 noon the next day. Some people also think that breakfast is very important and advance the meal time, that is, breakfast and lunch at 9 am, dinner at 5 pm, and not eat for the rest of the 16 hours. Some people insist on " not eating after lunch", and complete breakfast and Chinese food before 12 noon, and do not eat dinner.
So, is it harmful to the body to not eat breakfast or supper? Is it scientific to change three meals to two meals? Is the "16/8 intermittent fasting method" a scientific and effective way to lose weight?
Not eating breakfast is very harmful. Do not change to two meals for three meals
Change to two meals for three meals. The energy intake will definitely be reduced, which will have an immediate effect on weight loss, but this method is not suitable for everyone.
First of all, not eating breakfast is harmful to the body. The harm of not eating breakfast includes: prone to gallstones , cholecystitis and even gallbladder cancer ; arteriosclerosis, diabetes , hyperlipidemia, cardiovascular and cerebrovascular diseases , etc. Therefore, eating a good breakfast is very important for your health.
Secondly, change three meals to two meals, and eat two meals in advance until 9 am and 5 pm, or not eating after lunch is not scientific.
Zhang Jing, director of the Nutrition Department of Shanghai Tongren Hospital, said that two meals a day often cannot guarantee normal dietary intake. Too little calories can easily lead to hypoglycemia, and the consequences are even more serious than high blood sugar . Hunger will also affect mood, easily make people restless, and in severe cases it will also affect sleep. If the total energy meets the standard, it means that there may be too much intake for each meal. In addition, it may have adverse effects on gastrointestinal digestion and may also cause bad breath. Two meals a day are prone to excessive consumption of energy in the body, resulting in a decrease in immunity. The long-term safety is unknown, and once you return to normal diet, your weight will rebound.
Zhejiang Hospital Nutrition Department nutritionist Shulong also said that the "16/8 intermittent fasting method" is not suitable for everyone. Overweight, obese, or close to the upper limit of BMI. Adults who eat too much daily can try this method, but this method is not applicable to people with normal weight or even thin weight, people with insufficient muscle mass, and people with malnutrition; minors, pregnant women, wet nurses, patients with depression, patients with gastrointestinal diseases, patients with gallbladder diseases, patients with liver and kidney diseases, and people with poor blood sugar control should also be used with caution; people with hypertension, , heart disease and other problems should undergo relevant safety assessment in advance and follow the doctor's advice.
Zhang Jing suggested that it is more scientific to interval 4-6 hours for each meal. This dietary model can keep blood sugar within a safe range and is more friendly to people with unstable blood sugar and poor gastrointestinal function. The three meals are scheduled and the combination of meat and vegetables can also help the body's protein synthesis and avoid muscle loss.
Overall, ordinary people do not recommend the long-term use of the "16/8 intermittent fasting method". If you want to quickly lose weight through fasting , you also need to understand your own physical condition to avoid damage to your health.
"Fatting and Weight Loss Method" is controversial
Regarding fasting, there is a saying on the Internet that when human cells are hungry, they can eat useless or harmful substances in the body by themselves to provide the energy they need for survival. Therefore, fasting can make cells hungry and activate "cell autophagy", which can delay aging and prolong life.
But in fact, "cell starvation" does not mean the hunger we understand in daily life. Whether fasting can activate "cell autophagy" in medical research is unknown, and the relationship between "cell autophagy" and anti-tumor and aging is not clear. The current "cell autophagy" research is still far from clinical application. light fasting , ketogenic diet, gluten-free diet and other diets that have been popular in recent years were originally medically treated for specific groups (obesity, pediatric epilepsy , clear gluten allergy, etc.). Before and after implementation, medical professionals need to be evaluated and monitored to ensure the safety of patients.
In the academic community, the "fasting and weight loss method" is also controversial.
In November 2020, a clinical trial conducted by the University of California, San Francisco published in JAMA Intern Med showed that if food control is not required, the "168 intermittent fasting method" is no better than the weight loss effect of three meals a day, and it may even lead to a decrease in muscle mass.
In June 2021, a controlled trial on "The Effects of Fasting and Energy Limiting on Weight Loss and Metabolism" published in Science Translational Medicine showed that fasting on the other day without limiting energy intake is ineffective in weight loss. Fasting on the other day cannot effectively reduce body fat content, nor can it improve metabolism or cardiovascular health in the short term. There is no evidence that the next day fasting is good for health. Daily energy limits can reduce body fat more effectively than other day fasting.
Zhang Jing believes that the reason why the "fasting and weight loss method" is controversial is that this dietary model does have the effect of losing weight and improving metabolism. If fasting takes a long time, it will affect the metabolic state of cells and the body will experience a series of reactions, which may be beneficial to certain metabolic diseases. However, the "fasting and weight loss method" can only be targeted at specific groups of people and needs to be operated under the guidance and monitoring of professionals. Without scientific planning and monitoring assessment, it is difficult to truly benefit from fasting. And if you cannot continue to persist, once you return to your previous dietary habits, the previous metabolic problems will still arise.
Zhang Jing recommends using the "eating and dynamic balance" method to lose weight. The heat card consumed every day should be balanced with the energy consumed by physical energy every day, and weight loss through dynamic balance.
column editor: Ren Chong Title picture source: IC photo Picture editor: Xiang Jianying
Source: Author: Bai Lu
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