What are the risks of alternative diets and how should Hongkongers shed weight?

The Hong Kong Nutrition Association recently warned against the growing popularity of restrictive diets such as intermittent fasting and low-carbohydrate meals for weight loss.

It followed a survey that found 40 per cent of respondents had experimented with such methods, often based on unverified information from social media and personal networks.

Here, the Post unpacks the findings and what nutritionists say are more sustainable and evidence-based strategies for weight management.

1. What are intermittent fasting and low-carb diets?

Intermittent fasting is an eating pattern that cycles between periods of eating and voluntary fasting on a regular schedule.

Popular types include the time-restricted eating approach, such as the 16:8 method, where dieters eat within an eight-hour window of the day, while the remaining 16 hours are for fasting. This often means dieters skip a meal or two.

Some dieters may also choose to alternate between days of normal eating and days of very low calorie intake of about 500 to 600 calories, or complete fasting.

Others may fast for full days once or twice a week.