Does intermittent fasting actually help with weight loss?

Intermittent fasting is a weight management and weight loss method that many people are adopting. However, does this method really help with weight loss, and could it have negative effects on health when applied long-term?

Intermittent fasting can help with weight loss, but if practiced long-term, it can have negative effects on health. - Photo: SCIENCE ALERT

Intermittent fasting is being adopted by young people.

Among weight loss methods, intermittent fasting is becoming a popular trend, especially among young people.

A simple search for "intermittent fasting" on social media platforms will immediately yield hundreds of thousands of results, including groups sharing experiences and providing detailed instructions on how to apply it.

Most members in groups sharing intermittent fasting methods believe that fasting is a way to eliminate toxins, allowing the body to rest and heal itself. During this time, the body shifts from metabolizing sugar (glucose) to burning stored fat for energy, helping to lose weight and reduce excess fat effectively.

There are 7 methods for each person to choose from: Fasting for 16 hours/day, fasting for 12 hours/day, fasting for 20 hours/day, fasting for 2 days on the weekend, fasting for 1 day, fasting for 24 hours each week, and intermittent fasting, meaning eating one meal and skipping the next.

During the fasting period, you are not allowed to eat or drink anything containing calories, only drink plain water in small sips…

Does long-term intermittent fasting have any negative effects?

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Associate Professor Dr. Nguyen Trong Hung - Director of the Center for Nutritional Counseling, Rehabilitation and Obesity Control, National Institute of Nutrition - stated that, from a nutritional perspective, intermittent fasting is not a solution for weight loss.

This method may be effective for weight loss initially, but there is no scientific evidence to prove that it can slow down metabolism; in fact, in the long term, it may even lead to weight regain, metabolic disorders, and health problems.

"From a nutritional standpoint, we shouldn't let our bodies go without food for too long. We don't recommend using intermittent fasting for weight loss. Intermittent fasting can address the issue of reducing energy intake, and may lead to weight loss in the initial stages."

But even after that, if you still eat a lot, or increase the quantities of other ingredients, you still won't be able to lose weight. Or when you fast, you experience an energy deficit leading to ineffective activities, stress, and then you eat another snack.

"However, making inappropriate food choices for snacks can lead to weight regain or cause chronic metabolic disorders, liver dysfunction, and kidney dysfunction later on," Dr. Hung explained.

According to Dr. Hung, weight loss involves reducing excess fat, controlling food intake, and ensuring that daily routines and activities are not disrupted.

"We need to know if we are truly overweight or obese, and if so, set a goal to lose that excess weight and fat within a certain timeframe. We also need to establish meal plans, at least three meals a day: breakfast, lunch, and dinner. Additional snacks can be included, but this depends on the workload and energy expenditure to determine the appropriate number of snacks."

"The principle of meal design is to avoid alternating periods of satiety and starvation, such as prolonged fasting or excessive eating. This forces the body to metabolize in an abnormal way, leading to the production of unhealthy products and increasing the risk of future illnesses," said Dr. Hung.

Weight loss is only safe if it is effective within 3 to 6 months. To determine if someone is overweight, divide their weight by their height. If the result is below 23, the body is considered balanced and normal; if it is above 23, the person is overweight.

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Alternatively, women can measure their waist circumference; if it's under 80cm, it's considered normal, but if it's over 80cm, they may be at risk of cardiovascular disease, diabetes, etc.

Overweight and obese individuals should still eat full, nutritious meals like normal people, but they need to control their food intake, avoiding fried, processed, and salty foods.

LINH HAN

Source: https://tuoitre.vn/nhin-an-gian-doan-co-thuc-su-giup-giam-can-20260412144311327.htm