The Hong Kong Nutrition Association has raised concerns about the rising popularity of restrictive diets like intermittent fasting and low-carbohydrate regimens, warning they may pose health risks and lack solid scientific support. A recent survey found that 40% of respondents had tried such diets, often influenced by unverified advice on social media or from personal networks.
Intermittent fasting involves cycling between periods of eating and fasting, with common approaches like the 16:8 method, where food is consumed within an eight-hour window each day. Others fast for entire days or alternate between normal and low-calorie days. The goal is to deplete sugar stores and trigger fat burning, a process known as metabolic switching.
Low-carb diets limit carbohydrate-rich foods like grains, starchy vegetables, fruits, bread, pasta, and sugary snacks, favoring higher protein and fat intake. Popular examples include the ketogenic diet, which induces ketosis, and the Atkins diet, which phases carbohydrate reduction and reintroduction.
The Nutrition Association’s vice-president, Leona Leung Yuen-ling, warned that very low-carb diets could slow metabolism, impair memory, reduce energy, cause low blood sugar, and negatively affect mood. Slowed metabolism may make long-term weight loss harder and lead to weight regain when normal eating resumes. Terry Ting Ho-yan, the association’s president, noted that prolonged keto diets could increase risks of cardiovascular issues, kidney stones, and muscle loss, often overlooked online but seen in clinical settings.
Intermittent fasting may also hinder weight loss by triggering muscle breakdown for energy, slowing metabolism, and increasing muscle loss. While these diets might cause short-term weight loss, regaining lost muscle later can be challenging.
Experts recommend a balanced, sustainable approach to weight management, focusing on daily calorie control to create a deficit of about 500 calories for roughly half a kilogram of weekly weight loss. They encourage eating three balanced meals with adequate grains, vegetables, and moderate meat. Survey data showed many Hongkongers consume insufficient fruits and vegetables but excessive meat.
The association expressed concern that over half of dieters rely on social media for advice, with 42% of analyzed unofficial websites spreading misleading information. This highlights the need for reliable, science-based nutrition guidance.
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