168 fasting method to lose weight painlessly? Doctors reveal the three major "harmful consequences" of fasting that are worse than regaining weight
168 Fasting to lose weight painlessly? Beware of appetite relapse and muscle loss, making it easier to gain weight again
The “Intermittent Fasting Method” 168 weight loss method has become widely popular. Is it easier to lose weight successfully with the dietary control of intermittent fasting? Dr. Cai Mingjie, a specialist in endocrinology and metabolism, said that 168 fasting is indeed a relatively easy weight loss method, but it still needs to achieve a “calorie deficit” to be effective.
Dr. Cai Mingjie pointed out that most people who adopt 168-8 fasting will skip breakfast or dinner, which will invisibly reduce the total daily caloric intake, and weight loss can be expected. However, we should still pay attention to the problems of appetite relapse, muscle loss and weight gain after fasting, which will affect long-term weight control.
Dr. Cai Mingjie believes that total caloric intake is more important for weight loss than daily eating time. Foreign studies have asked subjects to undergo a 168-hour fast, without restricting calorie intake and eating a variety of foods within the 8 hours available. The results found that the weight loss effect of the subjects was not better than that of a general calorie-restricted diet.
After losing weight through a short period of intense fasting, once you return to your previous eating state, the weight may come back again. Dr. Cai Mingjie reminds that if you only use a short-term sprint method to lose weight without establishing correct eating habits, even if you fast to lose weight, as long as the caloric intake exceeds the standard, it is easy to gain weight again. You still need to pay attention to total calorie control and choose healthy foods to maintain your ideal weight.
Diabetics are afraid of hypoglycemia when fasting randomly, and women who lose weight aggressively are careful about menstrual irregularities?
Many claims claim that fasting can not only lose weight, but also improve blood sugar and diabetes problems? Dr. Cai Mingjie pointed out that from a comprehensive scientific analysis, fasting has no obvious benefits for blood sugar control. Moreover, diabetic patients are not suitable for long-term fasting. The reason is that the function of pancreatic islet cells in diabetic patients has deteriorated, and their responses to high and low blood sugar are different from ordinary people. When blood sugar is too low during fasting, it is more likely to cause hypoglycemic coma, etc. Danger.
In addition, if women who are not overweight adopt intense fasting to lose weight, it is likely to cause menstrual disorders and other conditions. Dr. Cai Mingjie reminds women with normal BMI that it is ideal and safe to slowly lose weight in a healthy way. If menstrual disorders are caused by weight loss, it often takes half a year or even more than a year to recover.
Dr. Cai Mingjie said that if you fast for more than 24 hours for a long time, in addition to fat, the body may start to break down muscle. Although the weight loss goal is achieved, it is not a good thing for overall health. If you are not overly obese, your muscle mass is already low. If you reduce your muscle mass, it will do more harm than good to your health.
Is the popular “flexitarian” diet really able to lose weight super fast? The doctor points out the key point: “It is not a vegetarian diet”
The “flexitarian diet” voted by the American media as one of the best weight loss methods of the year has also been hotly discussed recently. Dr. Cai Mingjie said that the flexitarian diet means eating more fruits, vegetables, beans and whole grains, and occasionally eating meat, but eating less red meat and processed foods. This is inconsistent with the long-term promotion of the “healthy plate” concept. There is no difference, the same is to eat less red meat and more white meat such as chicken and fish, so it is quite reasonable that a flexitarian diet can help with weight loss.
Dr. Cai Mingjie emphasized that meat and vegetables are not the main factors that determine body weight. As long as you choose white meat and seafood and avoid high-fat, high-calorie meat and processed foods, you can still lose weight. On the contrary, many vegetarian fried foods, fried rice, fried noodles, and vegetarian meat are high in oil and salt, and excessive intake will also make you fat. Therefore, the question is not whether to be vegetarian or not, but rather to eat more original foods and less processed foods.
About 90% of people who lose weight will regain weight after 5 years! The faster you lose weight, the higher the chance of regaining weight?
Modern people tend to listen to all kinds of strange weight loss methods on the Internet. Dr. Cai Mingjie reminds that the key to weight loss is to achieve a “calorie deficit” first, and “it’s faster to do it slowly”. According to statistics, nearly 50% of people regain weight after 1 year of losing weight, and about 90% of people regain weight after 5 years of weight loss. The faster and more intense the weight loss, the harder it is to maintain it in the long term.
Dr. Cai Mingjie suggests that instead of losing weight quickly in 1 or 2 months, it is better to lose weight steadily in 1-2 years. If you reduce your caloric intake by 500 calories a day, you can lose about 0.5 kilograms in a week, which is an ideal and safe weight loss rate. If the public has any concerns about weight loss, they should consult professional doctors and nutritionists to help them establish good habits and maintain a longer-term healthy posture.
