Some people find themselves eating very little yet gaining weight, or even developing a “puffy” body shape—often due to dieting the wrong way. Nutritionist Chen Guan-Rong shared the case of a mother of two who tried to lose weight by eating only one meal a day. Despite her efforts, her body fat percentage measured 57%, leaving her frustrated. Simply relying on willpower and “eat less, move more” strategies mainly leads to loss of water and muscle, not fat. To reduce body fat effectively, meal composition also needs to change: each meal should include protein, vegetables, and quality carbohydrates to gradually lower body fat.
Chen explained on her Facebook page that dieting by extreme calorie restriction often backfires. In the mother’s case, she ate just 800 calories a day, consisting of a large salad and one chicken leg, cutting out fats and carbs entirely. However, a body fat measurement revealed that half of her body was fat.
She added that starving the body triggers “energy-saving mode,” slowing metabolism. Once normal eating resumes, the body absorbs nutrients even more efficiently, leading to faster fat storage—a phenomenon called the “yo-yo effect.” Extreme calorie restriction can also cause muscle loss, lowered immunity, hair loss, and a puffier body shape.
Chen stressed that fat loss doesn’t require hunger. The key is eating correctly to build muscle and burn fat. Her recommendations include:
- At least one bowl of vegetables per meal for fiber and satiety
- A palm-sized portion of protein such as tofu, fish, chicken, or eggs
- 2–3 servings of quality carbs like brown rice, quinoa, or chickpeas
By following proper nutrition rather than starving, fat can be reduced safely, metabolism stays healthy, and overall body condition improves gradually.
