Find your own diet Ji-won Lee, professor of family medicine at Severance Hospital
Lee Ji-won, a professor of family medicine at Severance Hospital, says that both intermittent fasting and fasting are good diets if done properly. However, he advised that if you do not do it according to your inclination and environment, there is a high probability of failure. Provided by Severance Hospital
Fasting for a certain period of time is called intermittent fasting. If you exceed the fasting period, you can eat unlimited amounts of food. On the other hand, there is also a low-calorie diet that involves not skipping meals but only eating small amounts of food.
These two are representative diets that are discussed in terms of how much and how to limit the amount of food consumed. Which one is more effective? Lee Ji-won, professor of family medicine at Severance Hospital, said, “If successful, both diets have medical effects. “Rather than wondering which method is best, it is better to decide on a method by carefully considering your own inclinations and circumstances,” he said.
● Intermittent fasting, you must distinguish between when to eat and when to starve.
Intermittent fasting is a diet that involves fasting for only a certain period of time. On a daily basis, the general method is to fast for 16 hours and eat for the remaining 8 hours, or fast for 14 hours and eat for 10 hours. When this is extended to a week, you usually eat for 5 days and starve for 2 days. Even on days when you eat, skip one meal, either breakfast or dinner, to maintain hunger. There is another applied version of intermittent fasting. One meal a day is a method of eating only one meal a day, fasting for 23 hours and then eating one meal within one hour. There is also an alternate-day diet where you eat one day and starve the next day. Professor Lee said, “It cannot be said that a specific method is good. “You just have to take what suits you,” he said.
When calorie intake drops significantly, our body lowers its basal metabolic rate and tries to store more fat in order to survive. However, this instinct does not work during short-term fasting. It takes out fat stored in the body and uses it as an energy source. For this reason, the advantage of intermittent fasting is that it allows you to lose weight in a healthy way.
The most important thing when doing intermittent fasting is to clearly distinguish between when to eat and when to starve. If you decide to fast for 14 hours and eat for 10 hours, you should not eat even a small snack during the fasting time. If you have not eaten since 8 PM, you must fast thoroughly until 10 AM the next day. On the other hand, the advantage is that you can eat as much as you want during eating time. However, in this case, if you binge eat, the chances of intermittent dieting failing increase.
When you first try intermittent fasting, you may experience side effects such as dizziness, headaches, fatigue, difficulty concentrating, mood changes, and loss of muscle mass. If these side effects persist, it is best to reduce or stop fasting time.
● News about limiting calorie intake
The news is that a low-calorie diet is a way to limit calorie intake. Eat only about 70% of your usual food intake. There are also more extreme forms. Limit your daily calorie intake to 800-1000 Cal. This method of reducing intake to a level that does not reach the adult basal metabolic rate is called an ultra-low calorie diet.
The success or failure of a low-calorie diet depends on how well nutritional imbalances can be prevented. Professor Lee said, “Low-calorie dieting does not end with simply reducing calorie intake. “If you do not consume nutrients in a balanced manner, there are significant side effects,” he said. If you are nutritionally balanced rather than blindly restricting your food intake, it will reduce the body’s inflammatory response, slow down the progression of chronic diseases and cancer, and help you live longer. Professor Lee added, “If you only reduce the amount of food, it is not a proper low-calorie diet.”
Professor Lee especially emphasized protein intake. Professor Lee said, “Proteins in food provide amino acids necessary for protein synthesis in the body. “You should consume 0.8 to 1.2 g of protein per kg of body weight,” he said. Likewise, carbohydrates should be eaten in moderation. To prevent ketosis or severe water loss, you should eat at least 100g of carbohydrates per day. Additionally, you should drink plenty of water.
Constipation is likely to occur when you restrict your diet. If you want to follow a low-calorie diet, you must take measures to prevent constipation. For this purpose, it is recommended to eat about 20 to 30 g of dietary fiber every day. Dietary fiber also helps reduce hunger. If you want to follow a low-calorie diet, you should avoid eating out as much as possible. A lot of restaurant food has around 1000 calories per meal.
Additionally, you need to know about the nutritional content of food. Professor Lee said, “It is okay to split food into four meals a day instead of three. However, it is better to calculate the total calories consumed,” he said.
● Choose a method that suits your personality
Which diet is right for me? Professor Lee said, “Recently, a paper was published in an overseas journal saying that news is effective. However, the contents of this paper cannot be applied to everyone,” he said. To be successful, you must choose a diet that suits your personality.
If you tend to binge eat when stressed, a low-calorie diet is more suitable than intermittent fasting. In the case of intermittent fasting, even if you do not eat during the fasting period, you can binge eat during the eating period. In this case, there is a risk of intermittent binge eating. It is better for these people to reduce stress and eat less often.
There are other people who should avoid intermittent fasting. Intermittent fasting is not recommended for pregnant women, infants, adolescents under 18 years of age, the elderly, chronic diseases, diabetics, cancer patients, liver, kidney, and pancreas diseases, and patients with acute infectious diseases.
Most anyone can try a low-calorie diet. Even elderly people, people with chronic diseases, and cancer patients can do it if they lower the intensity. However, this diet is not recommended for growing children and adolescents because they need to consume sufficient nutrition.
To increase the success rate of a low-calorie diet, you must have some knowledge of nutrition, including the calories in food you consume. It is also necessary to make an effort to keep track of your calorie intake by keeping a daily ‘meal diary’. If you cannot endure this, there is a possibility of failure.
The two diets also have something in common. Professor Lee said, “In both cases, avoid eating late at night. “It’s best not to eat four or five hours before going to bed,” he said. It is also similar to the fact that you should eat high-quality protein when eating.
● Continuity is more important than one-time success
Professor Lee said, “If both diets are followed consistently, the medical effects are similar.” Professor Lee, on the other hand, ordered people to avoid extreme diets of any kind. For example, it is prohibited to blindly increase the fasting time in order to lose more weight. Because water is lost first, you may collapse from dehydration.
Professor Lee said, “You have to ask yourself whether you can continue it for the rest of your life.” This means that it is not a one-time success, but must be continuous. If you can only consume 400 calories of food every day for the rest of your life, you can go on a very low-calorie diet, but if you fail along the way, the yo-yo effect becomes worse. As a result, dieting is bound to fail.
Professor Lee also opposed setting the weight loss goal too high. It is dangerous to try to lose weight in a short period of time, whether it is intermittent fasting or low-calorie dieting. He said, “It is best to lose 5% of your body weight over a period of at least 3 months. “Even if you are severely obese, you should only lose about 0.5 to 1 kg per week,” he said. If you lose more than that and the yo-yo effect occurs, you are more likely to become obese and the chances of developing metabolic diseases or cancer later increase.
Professor Lee said, “If you are serious about dieting, you should stop drinking or cut back on alcohol. In addition to alcohol, most snacks eaten with it are high in calories. “The news itself is not good, and because I drink late, intermittent fasting also fails,” he said.
Exercise must be done simultaneously. Professor Lee said, “Aerobic exercise 3 to 5 times a week and strength training 2 times a week is the level to maintain your current physical condition. “If you want to lose weight, you need to exercise for about an hour every day.” This means exercising to the point that you are out of breath or your top is wet with sweat.
Reporter Kim Sang-hoon corekim@donga.com
2024-03-15 16:40:00
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