In the context of increasing obesity rates, many people are looking for effective weight loss methods. One of the recent concerns is intermittent fasting - a method that focuses on the time of eating instead of just paying attention to the type of food.
According to clinical nutritionist Ashita Gupta at Apollo Clinic and Lucknow Cancer Institute (India), obesity is not only related to weight but also associated with many metabolic disorders such as insulin resistance, cardiovascular disease and chronic inflammation. Therefore, weight control methods need to aim to improve overall metabolic health.
What is interrupted fasting?
Intermittent Fasting is a diet that alternates between eating and fasting stages. This method does not require eliminating food groups but mainly adjusts the eating time frame.
Some common forms include:
16:8: Fasting for 16 hours, eating for 8 hours
14:10: Suitable for beginners
5:2: Eat normally for 5 days and reduce calories in 2 days
According to experts, this method helps the body have time to rest from the digestive process and switch to using stored fat as energy.
How does intermittent fasting help control obesity?
Expert Ashita Gupta said this method can support weight loss and improve metabolism according to many mechanisms.
Improve insulin sensitivity: When eating continuously, insulin levels are often maintained at a high level, promoting fat storage. Fasting helps reduce insulin and creates conditions for the body to use fat as energy.
Increase fat burning ability: When the glycogen source drains during fasting, the body begins to use stored fat to create energy.
Reduce calorie intake: Shortening eating time can help limit snacking and late eating, thereby reducing the total amount of calories in the day.
Regulating hunger hormones: Intermittent fasting can help balance the hormones involved in feeling hungry, supporting the control of cravings.
Improve metabolic health: Some studies show that this method can help reduce waist circumference, improve cholesterol and metabolic risk factors.
How to apply healthy intermittent fasting
To achieve effectiveness, experts recommend combining intermittent fasting with a balanced diet. During eating, you should prioritize protein-rich foods, vegetables high in fiber and healthy fats.
Conversely, it is necessary to limit processed foods, sugary or refined starchy foods. Choosing the right food will help maintain energy and support weight control.
Who needs to be careful?
Intermittent fasting is not suitable for everyone. Some groups need to consult a doctor before applying, including:
Pregnant or breastfeeding women
People with a history of eating disorders
Underweight people
People with diabetes using insulin
Studies show that a limited-time diet can help lose weight and improve metabolic risk factors in overweight people. However, the effectiveness depends on how it is implemented and the overall diet.
