A groundbreaking study from the University of Surrey has found that simply cutting out carbohydrates for one day each week could stimulate the body to burn fat just as effectively as intermittent fasting—a popular but challenging weight loss strategy. The new findings suggest an accessible alternative for those reluctant to embrace severe calorie restriction or complicated fasting patterns, opening new doors for individuals in Thailand and elsewhere aiming to improve health without radically altering their daily diets (GB News).
Interest in intermittent fasting has surged in Thailand, fueled by social media trends, celebrity endorsements, and practitioners’ testimonials. Yet, many find such regimes difficult due to hunger, social meal times, and the restrictions involved. The University of Surrey’s study therefore arrives as an exciting development: researchers discovered that designating just one day a week as “carb-free” could provoke a fat-burning metabolic response similar to that triggered by fasting protocols—without sustained deprivation.
The study enrolled 12 overweight or obese adults aged 20 to 65, who cycled through three different dietary regimens across repeated periods. Participants tried: a normal diet; a low-carb diet maintaining normal calories; and a low-carb diet with reduced calories. After every 36-hour period—which included one day and two nights—the research team measured how participants’ bodies metabolized fat and carbohydrates. Remarkably, even when the low-carb day did not involve calorie restriction, the body responded by increasing fat oxidation—the biochemical process by which fat stores are converted to energy—mirroring what is typically observed during periods of intermittent fasting.
“What we’re interested in is not necessarily just weight loss, but the metabolic effect of this dietary intervention,” said Dr. Adam Collins, Associate Professor of Nutrition at the University of Surrey and co-author of the study. Dr. Collins explained, “Our bodies are designed to use carbohydrates for energy after meals, then switch to burning fat between meals and overnight. However, when we eat too much and too frequently, our bodies rarely make this switch—resulting in something I call ‘metabolic mismanagement’.” This inability to reset, he added, is a key contributor to visceral fat buildup around internal organs and in blood vessels, heightening the risk of metabolic disorders such as type 2 diabetes and cardiovascular disease (GB News).
Periods of reduced carbohydrate intake effectively “clear the decks” and allow the body to remove accumulated fat, said Dr. Collins. This echoes mechanisms seen in intermittent fasting, in which fasting windows prompt the body to shift from burning glucose to breaking down stored fat for energy. The main advantage of a periodic low-carb day is sustainability: “While some people try to follow low-carb diets all the time, that might impair the body’s ability to process glucose. Alternating between low-carb days and normal eating appears more sustainable—especially for people who love rice, noodles, and bread,” he advised.
For Thai readers, these findings are especially relevant given the cultural importance of carbohydrates in daily meals, whether jasmine rice, sticky rice, or noodles—a central part of Thai cuisine and social gatherings. Dr. Collins stressed balance: “No food is a sin. Carbohydrates aren’t bad. Fat isn’t bad. It’s all about everything in moderation.” Thai society, like many others, often faces dietary polarisation—some shun rice or bread entirely, while others avoid fats, but evidence increasingly shows that a moderate approach is best.
The research adds to a growing body of studies on flexible dieting strategies. A randomised controlled trial published in the Annals of Internal Medicine recently compared intermittent fasting with daily calorie restriction, showing promising fat loss for both approaches but with significant dropout rates due to difficulty maintaining consistency (Annals of Internal Medicine). According to a summary by SciTechDaily, a major advantage of “carb-cycling”—alternating between low-carb and regular days—is that individuals can maintain their social lives and meal traditions more easily, an issue often cited by Thai families who dine communally or celebrate with noodle and rice-based dishes (SciTechDaily).
Yet, health professionals advise caution. There are risks in oversimplifying scientific results: switching to very low-carb days should be discussed with a nutritionist, particularly for those with chronic diseases, pregnant women, and the elderly. Dr. Apiwat Eamlumnow, a leading Thai endocrinologist, notes, “We must assess individual health profiles. Rapid changes in diet can be risky for those with blood sugar issues, and long-term data on periodic low-carb diets in Asian populations is still limited.” He recommends gradual modifications and monitoring for side effects such as fatigue or symptoms of hypoglycemia, especially for those on diabetes medications.
Historically, Thai diets were lower in refined carbohydrates and included more vegetables, moderate protein, and healthy fats from fish or coconut. In recent decades, Western-style processed foods and snacks high in simple carbs have become more popular, contributing to rising obesity and diabetes rates. Encouraging a “carb holiday” once a week might resonate with older generational wisdom—similar to Buddhist religious fasting, which is observed in some rural communities and encourages mindful consumption.
Looking forward, experts see promise in “metabolic flexibility”—the ability to easily switch between carb and fat burning—as a marker of long-term health (Wikipedia). With obesity rates increasing in Thailand, innovative, culturally sensitive strategies that are easy to maintain are badly needed. Further research is underway for larger and more diverse cohorts to evaluate the practical impact on body weight, belly fat, cholesterol, and blood sugar control in populations with different eating habits.
For Thai readers interested in experimenting with this strategy, experts recommend starting with a trial period: perhaps designating Sunday as a “low-carb day,” swapping white rice and sweets for protein, stir-fried leafy greens, mushrooms, and tofu. Stay hydrated, pay attention to feelings of hunger or dizziness, and consider consulting a registered dietitian. The key is not to demonize any food group, but to adopt a regular rhythm that allows occasional dietary “resets” without feeling deprived.
As Dr. Collins concludes, “Moderation is at the heart of a healthy diet. Try a single low-carb day each week and see if your body—and mind—feel different.” For those in Thailand balancing work, family, and the joy of shared meals, a more flexible and forgiving approach to nutrition could be a powerful new tool.
For further information, see GB News’ original article, related research in the Annals of Internal Medicine, and reviews on Wikipedia.