'16-Hour Fasting' Thought to Be Beneficial... Unexpected Results of Intermittent Fasting

American Heart Association Study Published
Actually Increases Cardiovascular Disease Mortality
"Content Matters Much More Than Meal Timing"

Image for better understanding of the article, unrelated to the content [Asia Economy stock photo]

A study has revealed that 'intermittent fasting,' known to the public as a diet tip (useful information), may actually significantly increase mortality rates due to cardiovascular diseases.

On the 18th (local time), major foreign media outlets reported, citing a paper released the same day by the American Heart Association, that intermittent fasting greatly raises mortality rates from cardiovascular diseases. Intermittent fasting typically involves eating only within an 8-hour window each day and fasting for the remaining 16 hours (the 8:16 method), with various types including consuming food only two days a week.

The American Heart Association, which initiated an investigation into intermittent fasting, surveyed the eating habits of 20,000 people between 2003 and 2018. They found that those who practiced intermittent fasting had a 66% higher mortality rate from heart disease or stroke, and cancer patients also showed higher mortality rates. Victor Wanjie, the lead author of the paper and head of the Department of Epidemiology and Statistics at Shanghai Jiao Tong University School of Medicine in China, emphasized, "We expected that long-term intermittent fasting would reduce all-cause mortality, including deaths from cardiovascular diseases, but the results showed that the content of the meals is much more important than the timing."

The researchers stated, "The reason why intermittent fasting causes higher mortality is not yet clear," but added, "It was confirmed that people practicing the 8:16 intermittent fasting method have less muscle mass compared to those who do not." They also mentioned, "A paper published in an internal medicine journal revealed that people who practiced intermittent fasting for three months experienced more muscle loss than those who did not."

Meanwhile, intermittent fasting is a diet method practiced by famous figures such as UK Prime Minister Rishi Sunak, entrepreneur Elon Musk, actress Jennifer Aniston, Kim In-kwon, Kim Sang-joong, and Rain. Initially, this fasting method was perceived as a kind of folk remedy or trend, but as research on the effects of fasting on the body continued, supportive theories gradually began to emerge.

■ Effective Diet Methods

1. Eat regularly every 4-5 hours
- Use protein, a macronutrient that provides satiety, appropriately during meals
2. Eat more in the morning and less in the afternoon
- Food consumed in the afternoon is easily converted into fat
- Try to eat more in the morning and minimize intake in the afternoon
- Fast for at least 5 hours before sleep
3. Consume foods high in nutrition but low in calories
- Vegetables rank first, followed by fish, beans, and low-fat high-protein foods like chicken breast
- Try to consume foods mainly from the top two categories
4. Focus on weight loss for 3-6 months and maintain the weight for at least 2 years
- Practice maintaining the reduced weight for at least 2 years
- If weight increases by more than 2 kg, control weight with a short-term diet of about 3 days
5. Reduce muscle loss to prevent yo-yo effect
- At least 1g of protein per body weight is needed to prevent muscle loss
- Use commercially available protein supplements mixed with low-fat milk or water as snacks
- Alternating about 10 minutes of strength training and aerobic exercise is also helpful
6. Remember that an effective diet is finding the method that suits you best