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Wynna Wong

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.
The goal is to extend periods without food, thereby exhausting the body of its sugar stores and triggering the burning of fat for energy, a process sometimes referred to as “metabolic switching.”
Meanwhile, low-carb diets restrict the intake of carbohydrates including grains, starchy vegetables such as potatoes and corn, fruits, bread, pasta and sugary foods, and a person choosing high protein foods instead.
Some plans may also limit intake of legumes, nuts and seeds.
Popular diets that follow the theory include the ketogenic diet, which promotes a very low-carb and high-fat intake that puts the body into ketosis, where it burns fat for fuel instead of sugar.
The Atkins diet, which approaches the weight loss process in phases, also starts with a very low-carb period before gradually increasing carbohydrate intake.
2. Why do nutritionists warn against these methods?
The Hong Kong Nutrition Association raised concerns that the purported effectiveness of such diets lacked scientific backing and might even have detrimental health effects.
The survey revealed that among the more than 900 respondents, 40 per cent had tried at least one form of such dieting methods.
Of those who experimented, 51 per cent had tried intermittent fasting, while 43 per cent had adopted low-carbohydrate diets.
3. What are the potential downsides of following a very low-carbohydrate diet?
According to Leona Leung Yuen-ling, the association’s vice-president, “refraining from consuming carbohydrates can slow down metabolism rate, worsen memory, [cause] low energy, low blood sugar and low spirit.”
The slowing of metabolism could actually make it more challenging to lose weight in the long term and might even contribute to gaining more weight once a more normal diet was resumed, she added.
Individuals following very low-carbohydrate diets may experience a general feeling of low energy, as carbohydrates are a primary source of fuel for the body.

Speaking on a radio show on Monday, Terry Ting Ho-yan, president of the Hong Kong Nutrition Association, said low-carb diets could lead to more long-term harm to health.
“For example, we see some people who have been on keto for a long time having cardiovascular problems,” he said, adding that the diet placed a strain on the liver and kidneys, causing some dieters to develop kidney stones, muscle loss and other problems.
“These situations are often not mentioned or talked about online.
“However, in hospitals, clinics, and clinical settings, we often see people who have problems and come to us after using these special weight loss methods.”
4. How does intermittent fasting potentially hinder weight loss and overall health?
“Reducing carbohydrate and energy intake through intermittent fasting is like putting your body into battery-saving mode … It can prompt your body to decompose your muscle to produce energy,” Leung said.
“It slows down metabolism and increases the chances of muscle loss.”
She further noted that while these dietary regimes might induce short-term weight loss by reducing both fat and muscle mass, individuals could face considerable difficulty in regaining lost muscle once they resumed their regular eating patterns.
5. What do experts suggest is a better way to manage weight?
Ting advocated an approach to weight management that involved carefully controlling daily energy intake.
He said adults could achieve a weight loss of nearly half a kilogram per week by creating a daily deficit of 500 calories, and emphasised the importance of adhering to a balanced dietary pattern that included grains, vegetables and meat, distributed across three meals each day.
He also recommended increasing the consumption of vegetables and reducing meat intake.
He said the survey data indicated 70 to 80 per cent of respondents reported insufficient intake of vegetables and fruits, while 60 to 70 per cent admitted to consuming meat amounts exceeding recommended guidelines.
6. Where do many Hongkongers get their diet tips, and why is it problematic?
The survey findings revealed that more than 50 per cent of respondents had tried diets based on information obtained from unverified sources on social media, while more than 40 per cent sought dietary guidance from friends and family.
Ting expressed concern over the reliability of such sources, as the association’s analysis of 136 unofficial and non-commercial websites revealed that 42 per cent contained misleading dietary information, citing false online claims saying lard was good for heart health or that increasing salt intake could reduce inflammation.


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Are weight loss diets like fasting, low carbs harmful? Hong Kong experts weigh in

Low-carb diets restrict the intake of carbohydrates in favour of high protein foods such as tofu. Photo: Edmond So

A popular time-restricted eating approach is one where dieters eat within an eight-hour window and fast the remaining 16 hours of the day. Photo: Jelly Tse

Why alternative diets like fasting, low carbs, don’t work: Hong Kong nutritionists

The Hong Kong Nutrition Association has said the effectiveness of alternative diets such as intermittent fasting is not backed by sufficient scientific research and could lead to adverse health effects. Photo: Getty Images

Refraining from consuming carbohydrates can slow down a person’s metabolism and cause adverse health effects such as muscle and even memory loss, the Hong Kong Nutrition Association says. Photo: Jelly Tse

How to enjoy Asian food on the keto diet in Hong Kong, where rice, noodles and corn starch are king

Hotpot is a good choice for people on the keto diet, but be careful of the soup bases - some have sugar in them, such as tomato or mala soup bases. Photo: Shutterstock

With the keto diet, more calories come from protein and fat, and less from carbohydrates. Photo: Shutterstock

Nutrition coach and personal trainer Zoe Li.

Char siu pork on rice is one of the most popular dishes in Hong Kong. Photo: Shutterstock

Lavigne Choy’s self-prepared meals: (top) sweet potatoes with soy sauce fried brown rice and green onions, and (bottom) mushrooms, stir-fried broccoli, soft-boiled egg and pan-fried silken tofu. Photo: lokyisfoodstudio / Instagram

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The Post unpacks survey findings on where Hongkongers get their diet tips and what experts say can be risky


The Post unpacks survey findings on where Hongkongers get their diet tips and what experts say can be risky.


Are weight loss diets like fasting, low carbs harmful? Hong Kong experts weigh in

.css-1c6uqr6{color:inherit;font-weight:inherit;font-size:inherit;font-family:inherit;line-height:inherit;overflow-wrap:break-word;}The Post unpacks survey findings on where Hongkongers get their diet tips and what experts say can be risky

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

The Post unpacks survey findings on where Hongkongers get their diet tips and what experts say can be risky