Planning to join the new health craze that is sweeping nations? Don’t know what is it but want to do it anyway?
Whether I have been in a restaurant, on the tube, the gym or in a business meeting, my ears have become sensitive to the whispers of intermittent fasting.
With the internet plagued with information on how to do intermittent fasting, why do I need to be making a comment on it? Well it seems the instructions have fallen on deaf ears and on most occasions.
The times I have heard about intermittent fasting, I have had to bite my tongue with such blasphemous words that come out of peoples mouth such as “A mars bar and a packet of crisps and your done” or “we’ll just get into the office early and have a big breakfast then not eat for the rest of the day”.
There can be tremendous benefits to fasting from weight loss, ageing benefits, blood pressure & cholesterol benefits, improvement in cognitive function and more. Details of the studies and more information on Intermittent Fasting can be found here . These benefits may only be felt when following an Intermittent Fasting plan correctly.
So how does it work?
- You limit your food intake two days a week. Men have 600 calories and women have 500. For example, you eat normal Monday, fast tuesday, eat normal through friday, fast saturday & normal on Sunday
- The theory behind it is that it gives your body a rest, lower insulin & better blood sugar regulation.
What not to do
- Gorge on big meals on the days you don’t fast or more importantly the day you do fast. A mars bar and a packet of crisps isn’t going to do you any favours.
- Keep yourself going with caffeine on the days you do fast. A few cups of green tea is acceptable & make sure you are getting enough water (2-3 litres)
- Have the same foods day in, day out. Keep variety in your diet & especially get a range of different coloured vegetables in your diet.
- Don’t under eat under eat on the days you are meant to eat normally. This can lead to blood sugar imbalances leading to a range of symptoms that aren’t desirable.
- Don’t load up on refined goods and carbohydrate heavy foods. This will make you more hungry. Opt for high protein and plenty of “grown above ground” vegetables.
Example Meal When Fasting
Keep your meal healthy and balanced. A great example is The Immune Boosting Breakfast or even 3 poached eggs with wilted spinach & mushrooms on rye bread.
Who Shouldn’t Intermittent Fast:
Those that are pregnant or planning pregnancy
Those with heart disease
Those with an eating disorder
Children, adolescents & elderly
Those undergoing intense training such as marathon
Those with adrenal or thyroid health difficulties
Please click here if you would like more information on Intermittent Fasting or to book an appointment with The Naked Nutritionist to see how Intermittent Fasting can work with you.