What is the scientific basis behind popular healthy diets like 16/8 intermittent fasting, the ketogenic diet, and high-protein diets? Are they overly mythologized or hyped? And how can one choose a suitable healthy eating plan for themselves?

Healthy Eating
Views: 0Created At: 10/7/2025Updated At: 11/28/2025
Juliette Hoareau-Legros
Juliette Hoareau-Legros
Chef specializing in healthy gourmet cuisine, author of cookbooks.

Hey, I've dabbled in these popular diets for a while and read quite a bit about them. Let me share my understanding with you, trying to keep it simple.

None of these methods just appeared out of nowhere; they do have their scientific basis. However, they're often overly "mythologized" by businesses or some bloggers, making them seem like a cure-all.

1. 16/8 Intermittent Fasting

  • What exactly is it? Simply put, it means compressing your eating window into 8 hours a day, and not eating for the remaining 16 hours (you can drink water, black coffee, tea). For example, if you have your first meal at 10 AM, you'd need to finish your last meal before 6 PM.

  • The Science Behind It? Its core idea isn't to make you "eat less," but rather to "eat fewer meals." There are two main principles:

    1. Improved Insulin Sensitivity: Whenever we eat, especially carbohydrates, our blood sugar rises, and insulin comes out to lower it. If you're constantly eating throughout the day, insulin has to work overtime frequently, and over time, it can become "sluggish." This is insulin resistance, a precursor to weight gain and diabetes. Fasting gives insulin ample rest, allowing it to regain sensitivity and work more efficiently.
    2. Activation of "Autophagy": This is a Nobel Prize-winning theory. When the body is in a fasted state, it initiates a "cleanup" process, recycling old, damaged "junk" within cells. This is believed to be beneficial for slowing down aging and preventing diseases.

  • Is it Over-Hyped? Somewhat. Essentially, it's a tool for controlling overall calorie intake. Many people unconsciously eat less within the 8-hour window than they used to, and naturally lose weight. But if you binge on high-calorie junk food during those 8 hours, you'll still gain weight. It's not a "magic key" for weight loss, but rather a time management tool. Moreover, it's not suitable for everyone; for instance, those with stomach issues, low blood sugar, pregnant women, or teenagers are generally advised against trying it.

2. Ketogenic Diet

  • What exactly is it? This is probably the most "extreme" one. It requires you to consume very, very low carbohydrates (no rice, noodles, sugar, and even many fruits are off-limits), a large amount of medium-to-high fat, and moderate protein.

  • The Science Behind It? The principle behind this is quite revolutionary. Normally, our bodies burn carbohydrates (glucose) for energy. When you provide almost no carbs, after depleting its reserves, the body is forced to activate its "backup energy system" – it starts burning fat, producing something called "ketones" for fuel. The body switches from "sugar-burning mode" to "fat-burning mode," and this state is called "ketosis." Think about it, directly burning fat – how could weight loss not be fast? Initially, this was a medical treatment for childhood epilepsy.

  • Is it Over-Hyped? Absolutely over-hyped. First, it's fast-acting, with very noticeable weight loss, but much of the early loss is water weight. Second, this method is extremely, extremely difficult to stick to! Your social life is pretty much ruined; you can't eat anything when you go out. Plus, at the beginning, you might experience "keto flu" – dizziness, fatigue, nausea – as your body adapts to the new mode. In the long run, because the diet is so restrictive, it's easy to lack certain vitamins and dietary fiber, and it can be a strain on your liver and kidneys. It's a powerful "tactical weapon," but not suitable as a "long-term strategy" for most people.

3. High-Protein Diet

  • What exactly is it? It means increasing the proportion of protein in your diet, while correspondingly reducing some carbs and fats. Fitness enthusiasts particularly favor this.

  • The Science Behind It?

    1. Strong Satiety: Protein makes you feel "fuller" than carbs and fats, so you're less likely to get hungry and naturally eat less.
    2. High Thermic Effect of Food (TEF): Your body expends more energy to digest protein. For example, if you eat 100 calories of protein, your body might use 20-30 calories to digest it, whereas digesting carbs and fats requires much less energy. It's like you're "burning fat while eating."
    3. Muscle Preservation/Gain: When losing weight, the biggest fear is losing muscle, because muscle is a major fat-burner. A high-protein diet can maximize muscle preservation, and if combined with exercise, it can also help build muscle.

  • Is it Over-Hyped? Also somewhat. Many people, upon hearing "high-protein," immediately start eating excessive chicken breast and protein powder, neglecting vegetables, fruits, and quality carbohydrates, which is putting the cart before the horse. The source of protein is also very important; too much red meat isn't healthy. Additionally, if you have kidney issues, excessive protein intake can burden your kidneys, so always consult a doctor first. It's not about just eating meat, but optimizing your dietary structure.

How to Choose the Right Method for You?

After all this talk, the key is how to choose. My advice is: Don't treat yourself as a guinea pig and rigidly apply any "trendy" diet.

  1. Ask yourself, what is your goal? Do you want to lose a few pounds, or develop a long-term healthy habit? Is it for muscle gain, or to improve a specific health indicator? Different goals require different methods.

  2. Which method can you stick to "without suffering"? This is the absolute core point. A diet that makes you miserable every day and ruins your social life, no matter how brilliant its theory, won't last a week. The best method is one that can integrate into your lifestyle.

    • If your life is very routine and you don't like snacks, then "16/8" might be easy to adopt.
    • If you're a meat-lover and hate feeling hungry, then a "high-protein diet" might be more suitable for you.
    • As for "keto," I personally advise against ordinary people trying it lightly, unless you have strong determination, and preferably under the guidance of a doctor or nutritionist.

  3. Start with "improvement" rather than "revolution." Don't jump straight into the strictest version. You could start with "14/10" fasting (eating within a 10-hour window), or simply swap refined grains and white flour for whole grains, more vegetables, and lean meat at dinner. Gradual progress is easier for both your body and mind to accept.

My Ultimate Advice is: Forget those fancy names. The essence of healthy eating, fundamentally, remains the same: Eat more natural, unprocessed foods (vegetables, fruits, quality proteins, good fats), eat less processed, high-sugar, high-fat junk food, drink plenty of water, and ensure adequate sleep.

View these diets as a "toolkit" to help you achieve your goals, rather than a "bible" that must be strictly followed. Today, use the "16/8" tool; tomorrow, try the "high-protein" approach. Be flexible, find the state that feels most comfortable and sustainable for you – that's truly your "healthy eating method."

Created At: 10-07 09:18:58Updated At: 10-07 09:23:33