Doha, Qatar: A diet should not be judged solely by how quickly it changes the number on the scale, but by whether it can be maintained over the long term while providing adequate nutrition, according to therapeutic and community nutrition specialist Alaa Mahmoud Abu Nahia.
Speaking during an interview with Al Rayyan TV, Abu Nahia said people following restrictive diets should ask themselves whether the eating pattern represents a sustainable change in their habits or merely a temporary period of deprivation to reach a particular weight.
She warned that following a very strict diet solely to reduce weight could result in deficiencies in essential vitamins and minerals, while returning to previous eating habits after reaching the target could reverse the results.
Discussing intermittent fasting, Abu Nahia explained that the approach typically restricts eating to a defined period of the day, such as an eight-hour window followed by 16 hours of fasting, during which calorie-free fluids can be consumed.
She said restricting the hours available for eating can help some people reduce their overall food intake and consequently lose weight. However, she stressed that intermittent fasting should not be viewed as a "magic tool" for weight loss.
According to Abu Nahia, recent studies comparing intermittent fasting with conventional calorie-restricted diets have not shown a major difference in weight-loss results, with calorie deficit remaining the fundamental factor.
"If I reduce my calories compared with what I normally eat, my weight will decrease. This is the general principle," she explained.
She added that intermittent fasting can instead be considered a tool for organising eating times and, for some people, controlling frequent or excessive eating.
However, what a person eats during the permitted eating window remains important.
Abu Nahia said an eight-hour eating window should not be considered an opportunity to consume fast food and high-fat meals without consequences.
She recommended choosing appropriate sources of protein, moderate amounts of carbohydrates and vegetables as part of a balanced eating pattern.
She also cautioned against developing fear around particular foods, including carbohydrates and sugars, saying maintaining a healthy relationship with food should remain part of any dietary approach.
One of the key questions people should ask when evaluating a diet, she said, is whether they can realistically continue following it for a long period.
A suitable approach should gradually lead towards healthier eating habits rather than depend on severe restriction followed by a return to previous habits, she explained.
Abu Nahia also distinguished between simply reducing calories and improving the overall quality of food.
For someone accustomed to eating without restrictions, monitoring and gradually reducing daily calorie intake can be an initial step towards weight loss.
The next step, she said, should be improving food choices by replacing heavily processed foods, processed meats, chips and sweets with healthier alternatives.
She encouraged choosing foods closer to their natural form and reducing reliance on highly processed products and foods containing preservatives.
The specialist stressed that dietary change is a gradual process, with one improvement leading to another, and that the appropriate approach depends on a person's existing eating habits rather than following a single diet applied in the same way to everyone.
