WHY YOU SHOULDN'T SKIP MEALS TO LOSE WEIGHT?

Many young people and even middle-aged people lose weight by skipping one meal a day, usually in the morning or at dinner, to prolong the fasting period, such as intermittent fasting. 

Whether this method helps you lose weight effectively, please have a look at the expert opinion of MSc Nutritional Specialist Doctor NGUYEN PHUONG ANH. 

1. Is fasting effective for weight loss? 

The principle of weight loss is to create a negative energy balance, meaning that the number of calories we consume must be less than the number of calories we burn. Therefore, fasting to lose weight is only effective when you do not make up for the fasted meal in the remaining two meals. 

In fact, we tend to reward ourselves by eating more after trying to fast. This prevents you from losing the desired amount of weight or even gaining weight due to overeating. 

2. Does skipping meal help you lose fat more effectively? 

Fasting also helps reduce fat, but muscle loss is more dominant. A study by author John Shepherd of the University of Hawaii showed that people who lost weight using intermittent fasting lost twice as much muscle mass as those who used the conventional energy-reducing method, with no time limit on eating. Therefore, people who intend to lose weight by skipping meals must increase resistance training to preserve muscle mass. 

Although fasting is not more effective in weight loss than traditional methods, our bodies also need a fasting period to repair cells, regulate the circadian rhythm of genes, and fix the metabolic processes,... To do this, instead of prolonging the fasting period, we do not snack between meals, eat dinner early (before 7:00 p.m.), and do not eat late at night. 

Doctor Phuong Anh also noted that losing weight by skipping meals does not apply to everyone, especially people with diabetes who are using insulin, pregnant and lactating women, and children who are in the growth and development phases. 

To lose weight scientifically and effectively, you should prioritize consulting a doctor or experienced Nutritionist to get advice on the most suitable treatment regimen. 

The Nutrition examination package at CarePlus is designed with a full range of items to help accurately assess body condition. Through anthropometric assessment, dietary assessment, and clinical examination, the Doctor will advise individualized nutrition and an appropriate exercise regimen for each customer.