Recently, Louis Koo shared the secret of staying in shape when attending the event
In addition to exercising more and drinking more water, he said
I eat one meal a day, and I don't eat rice, and I have insisted on it for more than ten years
Even in scenes with a lot of physical exertion such as filming scenes, he will only drink water to satisfy his hunger
When you see someone else eating and can't stand the temptation, you will quickly walk away
So is the diet pattern of "ageless male god" really healthy?
Can we learn to emulate?
Let's take a look↓↓↓
Source: Sina Weibo
Louis Koo also revealed his food category: he will eat fried chicken, fish ball powder, and pancakes, but not beef, and freshly slaughtered food.
Not only stars in the entertainment industry, but also many well-known elites will strictly control their diets and support one meal a day, such as Jack Dorsey, the former CEO of Twitter, who chose to eat only one dinner a day with a small number of snacks and fasting on weekends in order to prevent aging. Dinner is usually enjoyed between 6:30 p.m. and 9:30 p.m., and consists of fish, chicken or steak with salad, spinach, asparagus, etc., followed by what he calls an indulgent dessert – mixed berries.
The celebrity eating pattern is not for everyone
One might think that even celebrities and elites are sticking to eating less or only one meal a day, then this eating pattern must be good for health, but is that really the case?
According to Sina Entertainment, South Korean female singer, host, and dancer Kim Hyun-ah recently talked about her physical condition in an entertainment program, she revealed that she had almost nothing in order to maintain her weight for a week, "I ate a gimbap at that time, and fainted 12 times a month", she said in tears: "I hope I don't get sick again, just stay healthy like now." ”
It can be seen that the more extreme eating patterns of celebrities or elites are more likely to be due to work needs or personal habits, and are not suitable for everyone, even Louis Koo once explained: "Exercise more, sleep more, drink more water, and only eat one meal a day, I have insisted on it for more than ten years." However, I must stress that this method is not suitable for everyone, and everyone should follow the doctor's advice according to their physical condition. ”
Is it healthy to eat just one meal a day?
In 2022, a prospective study jointly conducted by researchers from Tongji Medical College of Huazhong University of Science and Technology in Wuhan, China, and Iowa State University in the United States showed that three meals a day should not be ignored, and any meal eaten less will affect health!
The study, which included a total of 24,011 participants over the age of 40 and followed for an average of 7.7 years, used a relatively precise dietary survey to analyze their eating habits, illness, and death over the years, and found that compared to those who ate three meals a day:
People who ate only 2 meals a day had a 10% increased risk of death from cardiovascular disease and a 7% increased risk of all-cause death;
People who ate only 1 meal a day had an 83% increased risk of death from cardiovascular disease and a 30% increased risk of all-cause death.
The U.S. Dietary Guidelines report states that Americans who eat three meals a day have a higher quality diet than those who eat two meals a day, attributed to the relatively large intake of vegetables, leafy greens, fruits, whole grains, and dairy products.
Another study, published in Frontiers in Physiology, also compared the effects of one meal a day to three meals, and found that while eating only one meal a day helped subjects lose more weight and fat mass while eating the same total calorie intake, the subjects also lost more muscle and bone density.
Falling off the altar in fasting mode?
Not long ago, the "16+8" fasting model was all the rage, this kind of intermittent fasting is to shorten the daily eating time without reducing the total calorie intake, providing a new way of "keeping your mouth shut", which is sought after by people who need to control their weight. The so-called "16+8" fasting model means that you eat within 8 hours a day, skip food for 16 hours, and maintain fasting.
However, at the American Heart Association's "Lifestyle and Cardiometabolic Health Symposium", researchers from Shanghai Jiao Tong University School of Medicine and Stanford University announced a new study, and preliminary conclusions show that the "16+8" diet increases the risk of cardiovascular disease death by 91%. The results of this study have also made the "16+8" fasting model controversial.
It is reported that the study included information on the dietary patterns of 20,000 participants and controlled for lifestyle factors such as age, gender, ethnicity, smoking and alcohol consumption. The study found that people who ate less than 8 hours a day had a 91% increased risk of dying from cardiovascular disease compared to those who ate 12~16 hours a day, and this association was also observed in people with cardiovascular disease or cancer, and those who followed a time-restricted diet had an increased risk of dying from cardiovascular disease.
Of course, this study also has limitations in terms of participant grouping, diet quality, study design, etc., and cannot completely disprove some high-quality evidence for the short-term health benefits of the fasting model.
For example, JAMA Internal Medicine published a randomized controlled clinical trial in 2022, and the results showed that eating within 8 hours of 7:00~15:00 can effectively lose 6.3kg after 14 weeks, and at the same time, it can also improve diastolic blood pressure and mood disorders. Other randomized controlled trials have also shown that the "16+8" diet can significantly reduce body weight and lower blood sugar levels in people with diabetes.
The research team of Peking Union Medical College Hospital also further explored the eating time of the "16+8" diet, and the results showed that the weight, body fat percentage and body fat volume of the subjects in the early feeding group (6:00~15:00) decreased significantly, and also had the effects of improving insulin sensitivity, reducing fasting blood glucose, increasing intestinal flora diversity, and anti-inflammatory.
In summary, the benefits of the fasting model are controversial, at least not for all health needs, and not for everyone.
Breakfast and dinner are important, and regular eating is the most reliable!
Nowadays, young and middle-aged people have high work pressure and fast pace of life, and many times they cannot guarantee regular meals, and skipping breakfast or having no time to eat dinner has become the norm.
As the first meal of the day, breakfast is essential for dietary nutrient intake, health and work or study efficiency, and eating breakfast every day is also a healthy lifestyle promoted by the World Health Organization (WHO). Breakfast is the longest time from the previous meal, energy consumption is high, and if you don't eat breakfast, it may lead to nutritional imbalance, and it can also lead to hunger, reduce brain excitement, slow response, lack of concentration, and affect work and study efficiency.
It's good for your health to make it a habit to eat breakfast regularly. Many studies have found that regular breakfast eating is negatively correlated with the occurrence of obesity and cardiovascular disease. The Continental Dietary Guidelines also point out that a reasonable diet can reduce the risk of cardiovascular disease, and eating breakfast regularly is also part of a reasonable diet, so it is important.
However, many people don't eat enough for breakfast. According to the "Survey Report on the Breakfast Diet of Chinese Residents", 35% of Chinese people cannot eat breakfast every day, and even if they can eat breakfast, many people do not eat healthy, 55% of them have less than 3 kinds of breakfast food every day, and 42% of people can get it in 10 minutes, which is difficult to achieve a balanced diet.
Studies have found that skipping breakfast is associated with an increased risk of circulatory disease and all-cause mortality in men and an increased risk of all-cause mortality in women, that habitual skipping breakfast is associated with an increased risk of gastrointestinal cancers, including esophageal, gastric, colorectal, liver, gallbladder and extrahepatic cholangiocarcinoma, and that skipping breakfast increases the risk of cardiovascular disease and all-cause mortality.
Dinner is also very important, and the most direct effect of skipping dinner is that it can bring hunger, affect the quality of sleep, and make it difficult to fall asleep or sleep lightly. For some special populations, such as patients with peptic ulcers, or people who need to work at night, skipping dinner affects them even more.
In the "Dietary Guidelines for Chinese Residents 2022" released by the Chinese Nutrition Society, it is recommended that breakfast should account for 25%~30% of the total energy throughout the day, lunch should account for 30%~40%, and dinner should account for 30%~35%.
Therefore, it is recommended that people still consciously formulate a good eating pattern, whether it is breakfast or dinner, they must eat, and develop a regular eating habit of three meals.
Comprehensively compiled from: Popular Science China, Healthy China, Dietitian Gu Zhongyi, New Perspectives of Medicine, etc.