Intermittent Fasting — Fab or Fad?

Intermittent fasting seems to be the buzz in the world of weight loss, dropping fat mass and improving the gut microbiome. The fasting approach focuses more on when you eat, rather than what you eat, limiting your calorie intake to specific periods of time.

There are many different ways of going about intermittent fasting, for example:

• 5/2: With this, you eat normally for five days of the week, but strictly limit your calories on the other two days, which are not consecutive. Typically, about 500 or 600 calories would be consumed on the fasting days.
• 16/8: You fast for 16 hours and eat during the remaining eight-hour window (18/6 is also a popular split). This approach can be done daily or a few times a week.

While one does not really worry about what they are eating, it does make sense to be aware of the type of foods eaten in these times. Choosing nutrient-dense foods and staying away from empty calories can help to make the outcome more favourable. Non-fasting days should not be days when you can splurge as this can lead to weight gain.

When fasting for weight loss, it is important to create a calorie deficit for yourself and make the calories count. Meal planning and preparation in this regard are important. Planning your meals (and sticking to this plan) helps to ensure that you have the right ingredients around and can prepare your meals with little stress. Meal planning does not need to be overly restrictive, it rather helps to incorporate proper nutrients into the diet which will help to prevent

overeating and binge eating — two common side effects of intermittent fasting.

Intermittent fasting is also a great way to improve the health of your microbiome (the good bacteria residing in your gut). Resting the gut, during the fasting stage, allows for the mucous layer in the colon to regenerate. It is this mucous layer that houses all the good bacteria we need for a happy gut and enhances proper digestion.

Other desired effects of intermittent fasting include reducing insulin levels, stabilising blood glucose and blood pressure and even decreasing inflammation. When done properly, it can be very effective for improving wellness.

So how does one break the fast? After fasting for a number of hours, the body is relaxed so it is important to feed it properly to reduce stress levels. A meal that is higher in protein with a small amount of complex carbohydrate is a good place to start. An example meal: scrambled egg with smoked salmon on 1 slice of health toast OR chicken and avocado salad with quinoa.

For healthy people, intermittent fasting should not affect the ability to train well. Yes, while the body is adjusting to this new routine there may be a lack of energy but after the adjustment, there should be no other ill-effects. To avoid losing muscle mass, ensure you are consuming enough protein and taking part in regular exercise.

For those perhaps struggling to stick to traditional calorie-restricted diet plans, intermittent fasting may be an option that is easier to tolerate and even enjoy. Fasting is actually a natural part of life and our ancestors likely endured long periods with limited food availability. You may already skip dinner after a big lunch or have a later breakfast due to commitments, but when you are focusing on fasting as a lifestyle it is important that you do it right for YOU. Always keep in mind calorie needs due to exercise and daily movements and keep an eye on how you are feeling because if you are not enjoying it or feeling energetic then maybe it is not for you.

Louise Carter, Dietician and Nutrition Coach