Intermittent Fasting Is Gaining Popularity Among Young People

In the search for weight-loss methods, intermittent fasting has become one of the trends attracting considerable attention, particularly among young people. A simple search for "intermittent fasting" on social media platforms immediately produces hundreds of thousands of results, ranging from online communities sharing personal experiences to detailed instructions on how to follow the method.

Most members of online communities discussing intermittent fasting believe that fasting helps eliminate toxins, allows the body to rest and creates favorable conditions for self-healing. During this process, the body shifts from metabolizing glucose to burning stored fat for energy, thereby promoting effective weight loss and reducing excess body fat.

There are seven methods to choose from: fasting for 16 hours a day, fasting for 12 hours a day, fasting for 20 hours a day, fasting for two days over the weekend, fasting for one day, fasting for 24 hours each week, and skipping alternate meals, meaning eating one meal and skipping the next. During fasting periods, no calorie-containing foods or beverages are permitted, and only small sips of plain water are allowed.

Nguyen Minh Hanh, 30, who lives on Lang Ha Street in Hanoi and has been following this method, said she practices a 16-hour daily fast, eating only during the remaining eight hours. During the fasting period, she drinks only plain water or calorie-free tea. At that point, the body uses energy from stored fat to maintain its activities.

However, eating within the permitted time window does not mean eating without restrictions. Hanh said she has to carefully select foods for each meal and regularly monitor her calorie intake.

"During those eight hours, if I want to lose weight, I have to calculate how many calories I need to consume. I use a calorie-counting app. Whenever I eat something, I enter it into the app, and it automatically calculates my daily calorie intake," Nguyen Minh Hanh explained.

After one month of intermittent fasting, Hanh lost 3 kg, a result she was quite satisfied with.

Similarly, Nguyen Tuan Anh, who lives on Hai Ba Trung Street, said he had achieved his goal of losing 3 kg after two weeks of following a 12-hour daily fasting regimen.

"I have my first meal of the day at 11:30 a.m. Then, at around 5, 6 or 7 p.m., I have my second meal and fast until 11:30 a.m. the following day," Nguyen Tuan Anh said.

Many people may not fully understand the intermittent fasting method, but the noticeable weight-loss results they experience after trying it are among the reasons it has become increasingly popular among young people.

Intermittent Fasting May Affect Health in the Long Term

Speaking to a VOV2 reporter, Associate Professor Nguyen Trong Hung, PhD, Physician, Director of the Center for Nutrition Counseling, Rehabilitation and Obesity Control at the National Institute of Nutrition, Ministry of Health, stated that, from a nutritional perspective, intermittent fasting is not among the recommended weight-loss approaches.

Although this method may initially help with weight loss, there is no scientific evidence proving that it can slow down metabolism. Over the long term, it may even lead to weight regain, metabolic disorders and adverse health effects.

"From a nutritional perspective, we should not allow the body to go without food for too long. We do not recommend intermittent fasting as a weight-loss method. Intermittent fasting may help reduce energy intake and lead to initial weight loss. However, if people subsequently continue eating too much or increase their consumption of other food components, they will still be unable to lose weight.

Alternatively, when fasting causes an energy deficit, people may become less productive, experience tension and stress, and then turn to additional snacks. If they make inappropriate food choices for these snacks, they may regain weight or develop chronic metabolic disorders, liver dysfunction or kidney dysfunction later in life," Associate Professor Nguyen Trong Hung affirmed.

Associate Professor Nguyen Trong Hung believes that weight loss should focus on reducing excess body fat and controlling food intake while ensuring that daily routines and activities are not disrupted.

"We first need to determine whether we are actually overweight or obese. If so, we should set a goal for how much excess weight and body fat need to be lost and over what period of time.

We also need to establish regular meals, ensuring at least three meals a day: breakfast, lunch and dinner. Additional snacks may be included, depending on workload and energy expenditure, so that they can be planned appropriately.

The principle of meal planning is to avoid alternating between prolonged hunger and excessive fullness, where a person goes without food for too long at one point and then eats too much at another. This forces the body to metabolize energy through abnormal pathways, producing substances that are harmful to health and increasing the risk of diseases later in life," Associate Professor Nguyen Trong Hung said.

Weight loss is considered safe only when it is effective over a period of three to six months. To determine whether a person is overweight, their body weight is divided by their height. If the result is below 23, their body weight is considered balanced and normal, while a value above 23 indicates overweight.

Alternatively, women can measure their waist circumference. A measurement below 80 cm is considered normal, while a circumference exceeding 80 cm indicates an increased risk of cardiovascular disease, diabetes and other health conditions.

People who are overweight or obese should still eat regular, nutritionally adequate meals like everyone else, but they need to control the quantity of food consumed and avoid stir-fried and deep-fried dishes, processed foods and foods high in salt.