A new study from the University of Surrey suggests that designating one day per week as carb-free could trigger fat burning on par with intermittent fasting. This approach may offer a practical alternative for people who find strict dieting or regular fasting difficult, with potential relevance for Thai readers seeking sustainable ways to improve health without major daily diet changes.
Interest in intermittent fasting has grown in Thailand due to social media trends, celebrity endorsements, and personal testimonials. Many people struggle with hunger, social meal timing, and the restrictions such regimes impose. The Surrey study therefore presents an approachable option: a single carb-free day each week can prompt a metabolic shift toward fat oxidation, similar to what fasting protocols achieve.
The trial involved 12 adults who were overweight or obese, aged 20 to 65. They experienced three dietary patterns across several periods: a normal diet, a low-carbohydrate diet at normal calories, and a low-carbohydrate diet with reduced calories. After each 36-hour period—including one full day and two nights—the researchers assessed how the body processed fat and carbohydrates. Researchers observed increased fat oxidation during the low-carb day, even without calorie restriction, mirroring responses seen in intermittent fasting.
“We’re looking at the metabolic impact, not just weight loss,” explained Dr. Adam Collins, Associate Professor of Nutrition at the University of Surrey. He noted that the body typically uses carbohydrates for energy after meals and shifts to fat between meals and overnight. When eating too much and too often, this switch is disrupted, contributing to visceral fat accumulation and higher risk of metabolic conditions like type 2 diabetes and cardiovascular disease. These insights align with broader concerns about metabolic health in Thai communities where dietary patterns are shifting.
Dr. Collins described the low-carb day as a way to “clear the decks,” enabling the body to shed stored fat. This mechanism resembles intermittent fasting, where fasting windows encourage fat breakdown for energy. The key advantage of a periodic low-carb approach is sustainability. He highlighted that alternating low-carb days with regular eating can be easier to maintain, particularly for people who enjoy rice, noodles, and bread.
For Thai audiences, the findings resonate with the central role of rice and noodles in daily meals and social gatherings. Dr. Collins emphasized balance: carbohydrates are not inherently bad, nor is fat. The goal is moderation. In Thai society, as in many cultures, diet tends toward polarized extremes, and a flexible approach may be especially appealing.
The study adds to growing evidence on flexible dieting. A recent randomized trial in the Annals of Internal Medicine compared intermittent fasting with daily calorie restriction and found fat loss in both groups, though adherence varied. The commentary summarized by SciTechDaily notes that carb cycling can help people maintain social and cultural food traditions, an important consideration for Thai families who dine together and celebrate with familiar dishes.
Health professionals caution against oversimplification. Switching to very low-carb days should be discussed with a nutritionist, especially for individuals with chronic conditions, pregnant women, or older adults. Thai endocrinologist Dr. Apiwat Eamlumnow recommends tailoring plans to individual health needs and monitoring for side effects like fatigue or hypoglycemia, particularly for those on diabetes medications.
Historically, Thai diets featured fewer refined carbohydrates and more vegetables, lean proteins, and healthy fats from fish or coconut. Modern trends, including processed foods high in simple carbs, contribute to rising obesity and diabetes. A “carb holiday” once a week could align with traditional wisdom about balance and mindful eating, and may fit naturally with Buddhist fasting practices observed in some communities.
Looking ahead, researchers see potential in metabolic flexibility—the ability to switch between carb and fat burning—as a marker of long-term health. With rising obesity in Thailand, scalable, culturally sensitive strategies are urgently needed. Ongoing studies aim to evaluate the practical impact on weight, abdominal fat, cholesterol, and blood sugar across diverse eating patterns.
If you’re considering trying this approach, experts suggest a gentle start: designate a Sunday as a low-carb day and swap white rice or sweets for protein, leafy greens, mushrooms, and tofu. Stay hydrated, monitor hunger and dizziness, and consider consulting a registered dietitian. The aim is not to demonize any food group but to establish a practical rhythm that allows occasional dietary resets without feeling deprived.
As Dr. Collins concludes, moderation is central to a healthy diet. A single low-carb day each week could help the body and mind feel different, offering a flexible path to better health for people balancing work, family, and social meals in Thailand.
For further context, find the original coverage from GB News, related research in the Annals of Internal Medicine, and broader discussions on intermittent fasting. Data and insights from reputable institutions underscore the importance of tailoring nutrition to individual needs and cultural contexts.