In order to get people to focus on losing weight, experts use a lot of tricks, fasting, 168 intermittent fasting, etc., but the latest research shows that these fancy weight loss methods are still invincible in the end: low-calorie diets. The doctor said that according to the law of indestructibility of matter, it is impossible for people to not gain weight because they eat protein first, and then eat and drink a lot, or they will not gain weight after eating and drinking a day and fasting for a day. In order to maintain weight, after all, it is necessary to restrict calories.
This latest study published in the journal "Science Translational Medicine" pointed out that "intermittent fasting" of time-restricted food intake has become popular in the past two years, including 168 fasting, alternate-day fasting and other modes, although many practitioners have shown that it can indeed Keep in shape. But scientists have yet to determine whether these dietary patterns are beneficial for weight loss, or may affect overall metabolic health.
Fasting to lose weight loses more weight because it reduces fat and muscle
In 2019, a study confirmed that intermittent fasting is safe, but it also found that intermittent fasting is not as effective as calorie restriction. And this latest study found that fasting dieters lose more weight because they lose as much muscle as fat, causing muscle loss, whereas calorie-restriction weight loss laws only lose fat.
Chen Zeying, a physician in the Department of Metabolism of Annan Hospital, said that this study was conducted by dividing into 3 groups with alternate-day fasting and calorie restriction. One group ate 1,500 calories per day, the other group fasted on alternate days, and the other could eat 3,000 calories on alternate days. The last group also fasted every other day, but they could eat 4000 calories on the other day.
eat calorie restriction every day, thanLose more weight with alternate-day fasting Lost 1.9 kg, fasted the next day but only lost 1.6 kg in the 3000-calorie group, and did not lose weight on the 4000-calorie group the next day. But the study found that the alternate-day fasting group lost muscle as well as fat.
Losing weight ultimately requires limiting total calorie intake
Chen Zeying said that this study shows that weight loss will eventually return to "restricting total calorie intake". In severe cases, after restricting certain calories, or during intermittent fasting like 168, fasting for 16 hours and then eating and drinking for 8 hours will eventually still be unable to maintain body and may lose health.
There are commercial interests behind weight loss tricks
Chen Zeying reminded that there are always some commercial interests behind different weight loss tricks. Like the ketogenic diet, some people sell coconut oil, ketogenic coffee, ketogenic biscuits, etc. The industry often claims that after eating certain diets, special chemical reactions will occur in the body, which will increase the weight loss effect. But in fact, there is no magic to lose weight, and no chemical reaction has magical effects. To lose weight, you must achieve "negative energy balance".
There is no magic to lose weight, the only way is to eat less
He personally practiced 168 fasting. He believes that everyone knows that the only way to lose weight is to "eat less", but he can't control his mouth. And 168 intermittentlyDuring the meal, a 16-hour fast is standardized. This period of time can reduce the "unconscious behavior" of snacking when people are bored, and achieve the purpose of reducing calorie intake. If you pay attention to food choices within 8 hours of open eating, do not overeat, it is a good way to restrict calories.
However, patients with insulin administration, severe diabetes, and digestive tract diseases are not suitable for fasting for too long. They can be changed to more flexible fasting restrictions such as 14-hour fasting and 10-hour eating.
Negative energy balance is the king of weight loss
But to really achieve weight loss and weight loss, total calorie control and negative energy balance are still the king of weight loss. Don't believe in any magic that can make people eat and drink without fear of getting fat.
◎ Image source/Dazhi Image/Shutterstock ◎ Consultant / Dr. Chen Zeying
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