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Hi Doctor! I am 33 years old, height 1m59, weight 54kg. I want to lose about 2kg of weight to have a more balanced physique. I’ve recently been interested in intermittent fasting for weight loss but haven’t followed a standard protocol for it. Doctor, please advise me how to do intermittent fasting to lose weight effectively and safely?
(Thanh Tam – HCMC)
To the question of how intermittent fasting should be for effective and safe weight loss from readers Thanh Tam, Doctor Lai Ngoc Hien – currently working at the Department of Nutrition, Hospital of Traditional Medicine in Ho Chi Minh City, answered the question. Specific words are as follows:
Recently, intermittent fasting to lose weight is a method of weight control that is applied by many people. So is this really safe way to lose weight? How should intermittent fasting be correct?
>>> Read more: Intermittent fasting: Should or should not be applied?
Intermittent fasting is an eating pattern that alternates between eating and fasting times. What’s special about this approach is that it focuses on when we eat rather than what we eat, and it really helps in:
Weight loss: by burning excess body fat and visceral fat, promoting weight loss.
– Improves heart health: by reducing blood cholesterol, improving blood vessel problems, preventing the risk of cardiovascular diseases and strokes.
Improve nerve health: enhance brain function, improve memory, prevent neurodegeneration (Alzheimer’s disease).
Anti-aging, prolonging life: against cellular oxidative stress – one of the steps leading to aging and chronic disease.
Some studies suggest that intermittent fasting may be more beneficial than other diets for reducing inflammation and improving conditions related to inflammation, such as Alzheimer’s disease, arthritis, asthma, multiple sclerosis, stroke…
>>> Read more: What is the Eat clean diet? Suggestions for the Eat clean menu to lose weight fast
How to fast 16/8
The 16/8 diet is the most popular intermittent fasting option available today. The numbers 8 and 16 represent the time of consuming food including high-calorie foods and drinks for 8 hours of the day and completely fasting for the next 16 hours. So how should intermittent fasting be on the 16/8 regimen? Intermittent fasting allows you to eat between 10am and 6pm.
The health benefits of the 16/8 diet include:
>>> Read more: Diet menu to reduce belly fat: What to eat to burn fat?
10/14 Intermittent Fasting
Similar to the above explanation, the 14/10 intermittent fasting allows you to eat and drink from 9am to 7pm.
Other intermittent fasting regimens:
5:2 . Intermittent Fasting
This method of intermittent fasting focuses on limiting your calories to 500-600 for two days a week. The remaining five days of the week, you maintain a healthy and normal diet. Women are encouraged to eat 500 calories and about 600 calories for men.
>>> Read more: 5 harmful effects of weight loss drugs you should know
Diet to lose weight eat – stop eating for 1 day
For this method, you will eat normally for 1 day then fast for the next day and then return to normal. However, there are many different versions of this diet, one of which allows you to eat about 500 calories in a day that would otherwise be missed.
Warrior diet method
The rule of thumb is that you’re only allowed to eat small amounts of raw fruits and vegetables during the day and can eat a “heavy” meal at night.
Although intermittent fasting can help you lose weight and fat without exercise, moderate exercise will help your body boost metabolism and keep lean muscle mass. Exercising while fasting, the body will use up stored glycogen and switch to burning fat to create an alternative energy source. However, you should not exercise with high intensity to avoid muscle loss when exercising while the body is not refueling.
A diet deficient in many nutrients will cause the body to experience a number of health problems such as fatigue, stress, and dizziness.
>>> Read more: Eating avocado to lose weight right or wrong?
There is no single most effective diet. In the short term, high-protein, low-carbohydrate diets and intermittent fasting are designed to promote weight loss. However, due to the side effects, in the long term caution is required. To date, studies are still small and of short duration, so more large and long-term studies are needed to further understand the sustainable role of intermittent fasting.
>>> Read more: What to eat to lose weight? 14 superfoods for quick weight loss
Hopefully this article can help readers understand how intermittent fasting should be to lose weight safely and consider in choosing which weight loss method is appropriate.
