Through intermittent fasting weight loss, although there are certain effects, long-term fasting will endanger the health of the body, especially the fasting method that strictly limits caloric intake. The dietitian recommends that you first understand your physical condition and still follow the principle of a balanced diet during fasting.
Whether it is a 5:2 fasting method (5 days a week normal diet, 2 days low-calorie diet) or 168 fasting method (three meals are concentrated within 8 hours, the other 16 hours no longer eat), there are many followers. These diets, called light fasting, have simple rules and are easy to perform, and the weight loss effect is relatively significant.
Long-term intermittent fasting poses a risk to health
However, most dietitians do not recommend long-term use of fasting to control weight, especially the more stringent "Alternate Day Fasting (ADF)" and "One Meal a Day (OMAD)" .
The next day's fasting is similar to 5:2, but it is different from one week for only two days. On the next day, the food is taken for 1 day, and the next day, only 500 calories are taken. According to a 2013 study by the Nutrition Journal, an average of about 6 kilograms of food can be lost in three months, but then it is stagnation. The fasting method of eating only one meal a day can consume fewer calories and lose more weight, but in the long run, it causes malnutrition and affects metabolism.
Malnutrition
"The longer you eat fast, the lack of vitamins and minerals, and the imbalance in protein, carbohydrate, and fat intake." Bonnie Taub-Dix, a US nutritionist, says most people have daily fruits and vegetables and dietary fiber. The intake is insufficient. The hunger that accumulates every other day and the amount of hunger accumulated every day is easy for people to regain their eating and can't take into account a balanced diet.
Gastrointestinal problem
"A fasting person can easily eat too fast when eating, causing indigestion and flatulence." Dietitian Patricia Bannan cites data from the International Foundation for Gastrointestinal Disorders, every 10 One of the fasting people has a large bowel irritation.
Eating disorder
Fasting forcing people to ignore hunger and disrupting the body's natural response to hunger, the National Eating Disorder Association points out that even if you return to a normal diet, your brain may not be able to correctly identify hunger or satiety, and you can't eat it when you eat. I should not want to eat when I should eat.
Unstable blood sugar
Many people who insist on intermittent fasting all claim that the stomach pain will slow down and the thoughts will be clearer after the fasting, but Taudics reminds that if you do not eat on time, it will affect the blood sugar stability first. When the blood sugar level is low, it can cause dizziness, dizziness, and physical weakness. People are also prone to anger and distraction.
Disrupting hormones
A study by the University of Copernicus in Poland in March pointed out that strict restriction of calorie intermittent fasting can cause menstrual disorders and reduced male steroids.
Who avoids fasting
Diabetes, high blood pressure, electrolyte imbalance (such as hypokalemia), and those who are pregnant, pregnant women, and children are not recommended for fasting.
Dietitians suggest that to maintain a healthy weight, the whole diet, high-quality protein, and good fats, as well as fresh fruits and vegetables, the effect is not far from the fasting, but also more durable.