Intermittent Fasting — Yaay or Naay?

Intermittent Fasting (IF) has been one of the most popular eating patterns in recent years. “Intermittent” means occurring at irregular intervals; “fasting” means not eating for a period of time. So IF simply means cycling between periods of eating and periods of fasting.

Common methods

• 16/8: restrict eating to an 8-hour window (for example 1–9 pm), fasting the other 16 hours. This is the most common method.
• Eat-Stop-Eat: a full 24-hour fast once or twice a week.
• 5:2: eat normally for 5 days, and consume only 500–600 kcal on two non-consecutive days.

During the fasting periods you may consume non-caloric beverages such as water, tender coconut water, tea, coffee, or jeera (cumin) water.

How it helps with weight loss

Carbohydrates break down into glucose, and excess glucose is stored as fat — but only in the presence of insulin. Between meals, insulin drops and fat cells release stored sugar for energy. Constant snacking keeps insulin high and halts this process. Intermittent fasting lets insulin fall low enough, for long enough, to burn stored fat.

Breaking a fast the right way

Soak a teaspoon of chia seeds in a glass of water for an hour and drink it. Wait 15–30 minutes, then eat a fibre-rich first meal such as fruit or salad. Follow with cereals and protein — eggs, poultry, seafood, chickpeas, lentils, milk, avocado, nuts or oats. Stay hydrated, and avoid overeating before a fast.

Not for everyone

Check with a doctor first if you are pregnant or trying to conceive, under 18, diabetic or pre-diabetic, on pre/post-meal medication, underweight, an athlete or heavy trainer, or have a history of eating disorders. The average person may lose a few kilos fairly easily, but only sustained lifestyle change combined with a balanced plan keeps it off.