Recently, a story about a woman in her 50s who lost 6kg in just 40 hours by only drinking water has gone viral. She reportedly combined this with intermittent fasting, skipping breakfast. While she achieved rapid weight loss, is this method truly healthy? We need to reconsider how to lose weight safely while protecting our health.

Is Extreme Fasting Really Okay?

Fasting without any food intake comes with significant risks. When you stop eating and only drink water, your body depletes its glycogen stores, leading to a loss of water. This initial weight loss is largely due to water loss. However, it also leads to a decrease in muscle mass because your body runs out of carbohydrates, its primary energy source. Prolonged fasting can lower your basal metabolic rate, causing dizziness and fatigue. How long can you realistically sustain such a diet?

Who is Intermittent Fasting Suitable For?

Intermittent fasting typically involves eating dinner early and skipping breakfast, maintaining a fasting period of about 16 hours. This method is less extreme than a 40-hour fast and is generally more sustainable. Combining this with aerobic exercise during the fasting period can help burn fat, but exercising on an empty stomach can be risky. Individuals with diabetes or pre-diabetes are particularly at risk of hypoglycemia. There's a danger of collapsing during exercise, so caution is advised.

Diabetes Warning: What You Need to Be Careful About

The Korean Diabetes Association advises against intermittent fasting for individuals managing their blood sugar. This caution applies not only to those with diabetes but also to those in the pre-diabetic stage. Hypoglycemia can lead to dizziness and fainting, which can be extremely dangerous if you're alone. Numerous studies also warn that intermittent fasting offers more drawbacks than benefits for diabetic patients. To manage blood sugar effectively, it's crucial to moderately reduce carbohydrate intake.

How to Diet Safely?

So, how can you diet safely? According to data from the Korean Society for the Study of Obesity, fad diets can be detrimental to health, making it unwise to blindly follow them. Rapid weight loss in a short period often leads to weight regain once the diet stops. Therefore, a long-term maintenance strategy is essential. It's recommended to consume about 40% of your calories from complex carbohydrates, focusing on whole grains, and to combine this with adequate protein intake and exercise tailored to your goals. If you experience symptoms of hypoglycemia during fasting exercise, it's safer to consume a small amount of food before exercising.

For a safe and healthy diet, balanced meals and regular exercise are more important than extreme fasting. Achieve your goals the healthy way!