Fasting 23 hours a day is an extreme method that can cause hypoglycemia, malnutrition and stomach damage, experts recommend that the 16: 8 model is safer.
Diet 23: 1 (OMAD – One Meal A Day) works based on the principle of interrupting fasting. The applicant only eats one meal for 1 hour, completely fasting for the remaining 23 hours. During fasting, the body does not recharge calories, resulting in a decrease in blood sugar and insulin.
According to Jason Fung, a Canadian medical doctor, famous in the field of interruption fasting, this process promotes excess fat burning to create energy (ketosis status), while activating the autophagy (Autophagy), helping to eliminate damaged cells in the body. Omad is said to have effects such as fast weight loss by cutting calories consumption, improving insulin sensitivity, supporting inflammation, temporary energy increases and reducing aging speed.
Assoc. In contrast, the diet 23: 1, due to the long time and the amount of food is too little, is considered to be extreme, threatening health if done for a long time.
Fasting lasts up to 23 hours can lead to a series of negative problems for the digestive system. Due to the long time of hunger for too long, the performers easily fall into the state of uncontrolled appetite, increasing the risk of eating too much when the meal time.
This phenomenon causes the secretion of stomach acids to be affected, gastrointestinal peristalsis, causing stomach damage, reducing the ability to digest and absorb nutrients, resulting in malnutrition, anemia.
Not only that, prolonged starvation also reduces the mass and function of muscle, even affects the skeletal system if the deficiency of vitamin D and calcium in the diet.
Another problem is hypoglycemia. When the body is not provided with energy for a long time, the amount of blood sugar may decrease to the danger, leading to a series of manifestations such as difficulty concentration, fatigue and weakness. The group of manual or mental labor if applying this mode will easily fall into a state of working performance, affecting the quality of life.
Artwork: Bui Thuy
In the same opinion, Dr. Phan Thai Tan, Health Coach, said benefits such as weight loss, increased insulin sensitivity, slowing aging, improving the health of the nervous system or digestive that Omad brings essence mainly from reducing the amount of calorie intake and the effect of fasting. However, this method is not easy to implement and exists many inadequacies, because the applicant is almost not provided with energy for more than 20 hours a day. In addition to filtered water, herbal tea or non -calorie food, the body is almost completely starved, leading to negative physiological reactions.
To ensure health, experts recommend the minimum energy to be loaded daily to reach 1,000-1,200 kcal. If you only eat one meal, you are forced to consume a huge amount of food in a short period of time, this not only causes overload for the digestive system but also in the long run but also makes the stomach expand. Ghrelin hormone – which is related to hunger – is also more stimulated, making appetite more intense and more difficult to control.
Omad is not suitable for a group of people with low -fat diet, plenty of plants, people with chronic diseases such as diabetes, thyroid disorders or pregnant women and lactating. For most people, this is a difficult diet, requiring strong will, but it is effective. According to the magazine HealthlineOmad only reached 3.34/10 points when assessed the criteria for weight loss (2.5 points), healthy (2 points), sustainability (2.5 points), nutrition (7 points), general health (3.5 points), and the level of scientific evidence (2.5 points).
If you want to apply this mode, it is necessary to get used to the forms of more softer fasting as 12:12, 14:10 or 16: 8, so that the body can adapt and reduce the risk of negative health reactions. At the beginning, it should only be done 1-2 days a week, instead of applying continuously daily.
As recommended by Dr. Hung, the balanced diet is still the best choice. Maintaining 3 main meals a day, using a variety of food groups, ensuring all 4 basic groups will help promote overall health. For people who want to lose weight, it is necessary to combine scientific eating and exercise. A safe weight loss target within a month is about 5-10% of the body weight compared to the original.