In early 2010, the time-restricted diet, or Intermittent Fasting, based on "eating in a strict time frame, or skipping some basic meals altogether," exploded into one of the most popular and promising systems, claiming to contribute to reducing the risk of multiple diseases. especially among celebrities; Such as: Kourtney Kardashian, Mark Wahlberg, Hugh Jackman and Jennifer Aniston, arguing that he "keeps them thin, helps their bodies detox."
Ironically, as the British Daily Mail puts it, "longevity is one of the main benefits mentioned by followers of this diet"; Before other research suggests that although intermittent fasting is very popular; This does not mean it is healthy, but "can send its owner to the grave early."
Results of two decades of follow-up
A systematic review of several studies in Japan and the United States, published in 2019, involving some 200 thousand adults; Those who used to skip breakfast regularly were 21% more likely to develop cardiovascular disease than those who ate breakfast regularly. And the risk of death was 32% higher, for those who regularly skip breakfast, compared to those who eat breakfast regularly.
This is now confirmed by the most recent study published by the Journal of the Academy of Nutrition last August, which tracked 24 thousand Americans of both sexes, over the age of 40; They ate less than 3 meals a day on average (about 40% of them didn't have enough money to buy healthy food, they were more likely to smoke, and to eat more snacks and unhealthy foods).
Participated in a 15-year national health and nutrition survey (1999-2014); There were 4,175 deaths by the end of the study, including 878 deaths due to heart problems.
The study linked "enough with one meal per day, instead of 3 meals, or missing lunch, or dinner; and a 30% increased risk of death ". It also linked "skip breakfast specifically, and increase the chances of death from heart disease." She noted that the same results apply "even to those who exercise, eat healthily, and a little smoke."
The proximity of meals is no less hazardous than skipping them
The study by researchers from the American University of Tennessee found that 3 meals a day was the best system to ensure a longer life, and that prolonged abstinence, usually ended up eating a relatively large amount of food at once, which over time could damage the body's cells. "due to the increased burden of regulating glucose metabolism, which in turn leads to the deterioration of metabolism"; According to Dr. Wei Bao, a study participant.
"Professor" Yangbo Sun, lead supervisor of the study, said in a press release that while the dining system is described as strictly timed, some basic meals are widely skipped as a solution to weight loss, metabolic health and disease prevention; "Our research has revealed that individuals who eat only one meal a day are more likely to die than those who eat more daily meals", and that "those who skip breakfast are more likely to develop fatal cardiovascular disease, as well as those who do not eat lunch or dinner, increase the risk of death." Based on these findings, the researchers recommended at least two to three meals "distributed throughout the day".
Researchers warn
Dr. Yangbo's findings are important, even after taking into account diet and lifestyle factors; Although they are based on observations from general data, they do not indicate a causal relationship, "but they remain meaningful and important in metabolism," adding that "skipping meals usually means eating more simultaneously, which can lead to deterioration in the regulation of blood sugar, and hence to health problems."
At the same time, however, he warned that "eating the three meals in close proximity (at intervals of less than 4 and a half hours, between and after the meal), was associated with a 17% higher risk of premature death", causing additional "metabolic pressure" on the body to complete the metabolism process; Compared to people who have been between meals for about 5 hours or more.
The research team also noted that "it is still too early to say categorically that intermittent fasting played a role in premature deaths"; Because they cannot exclude lifestyle effects, in addition to other genetic factors.
Worst thing to do to lose weight
Researcher and author, Dr. Lisa Young in "Eating once a day, is one of the worst things you can do if you're trying to lose weight; It makes you vulnerable to deprivation, and then overeating, so difficult for your body to tolerate once. " Eating one meal a day also slows down your metabolism, and without a high-performance nutritional representation process, weight loss becomes more difficult.
To this, "other negative effects can include low blood sugar, lack of nutrients versus carbohydrate appetite; fatigue, overeating, and then overweight, "according to nutritionist Richie Lee Hotz.
So slimming specialist Pavel Esenbaev describes eating one meal a day with the aim of reducing weight, according to the intermittent fasting system, as a "false idea", which weakens metabolism, and prompts the body to form a strategic reserve of fat, due to the length of food deprivation; In addition to leaning towards snacks, coffee or tea, biscuits and dessert, "which later brings us back for weight gain."