Intermittent Fasting

Intermittent fasting has proven to be more than just a fad. We know that it works. Scientific research into intermittent fasting is still in the early stages. However, there is no doubt that by abstaining from food for extended periods, or simply eating less twice a week, you’ll consume fewer calories while limiting your intake of chemical additives and unhealthy foods. This alone will naturally yield improvements in myriad general health and body composition indicators.

“A large part of the Western diet is made up of refined grains and excess sugar. These are immediately broken down into glucose and circulated in the bloodstream to fuel our bodies. This energy is readily available in our bloodstream, so our body will use that energy rather than take it from any of our stores (i.e: fat stores).

“Any excess glucose is converted and either stored as carbohydrate (glycogen) in the liver and muscles, or as body fat. When we run out of glucose in our bloodstream, the body produces more by breaking down our glycogen stores, which we replenish every time we eat. This is a big problem, of course, for those needing to lose weight. It’s only when we enter the fasted state, where we have abstained from food for more than three hours, that we start to break down fat stores.” Hello, weight loss!

Intermittent Fasting + Hormone Balance

Intermittent fasting also has a positive balancing impact on the hormones that govern our entire body, particularly those that control hunger and satiety. “Insulin and leptin are two of these hormones,” says Lee. “These are highly influential in achieving homeostasis (stability) and fluidity in our wonderfully complex physiological systems. When these hormones are working properly, our body clearly informs us when to eat, when to store fat and when we need to increase our intake of carbohydrate for energy rather than fats or proteins. A modern diet rich in refined carbohydrates leads to overproduction of insulin and leptin. This happens at such a rate that they can exhaust their receptors, leading to a downward health spiral of inflammation, autoimmune conditions and chronic disease.”

Ease Your Way Into Fasting

Whenever you start something new, there are bound to be a few challenges. This is especially true when it comes to something you do daily, like eating and drinking. “If you’re new to intermittent fasting, set yourself up by being as organised and mentally prepared as you can,” advises Lee. “Intermittent fasting is not a quick-fix weight-loss solution. it is a lifestyle choice that provides the greatest benefits when it becomes a long-term, sustainable practice. The last thing you want is for it to feel like a drag.

“Take a realistic look at your lifestyle and make a decision about which method of fasting is right for you.” If you’ve never fasted before, Lee recommends starting slowly. “Think of it initially as a framework for controlling excesses. Progress gradually, one day at a time, until you’re a full-blown intermittent-faster.

“For the first week, perhaps choose to skip just one meal a day, and even replace it with a fresh veggie juice. You could then replace it with water or herbal tea, depending on how you respond, Experiment at first and learn what your body can handle. If you wig out, don’t beat yourself up about it. Just try another approach until you find one that works for you.”

Here are some of Lee’s top secrets to intermittent fasting success

Eat earlier and make breakfast the most important meal of your day

Your body needs nutrients when it wakes up. What’s more, your body better absorbs nutrients at this time of day. SO, embrace a healthy breakfast of fresh fruits, protein from pasture-raised eggs, spinach, avocado, tomatoes or other veggies you love.

Eat Less During Day

Make meal sizes smaller, or even break meals into snacks and spread them out evenly through the course of the day.

Fast while you sleep

This should be easier, as few of us eat while we sleep. For those who love a midnight snack, try to remove this habit from your routine. Your body doesn’t need food while you’re asleep. make this your fasting time.

Lean Into Your Cravings

Cravings are a valid signal that your body is in need of particular nutrients. Make sure you assess what your body is telling you. Here are some common craving signals with solutions to overcome them. Depending on your fasting method, you may be able to consume some of these foods during a craving, but if you can’t, make sure you’re getting these foods during times of non-fasting.

If you have a craving for:

Oily or fried foods – Top your body up with some extra virgin coconut oil, cold-pressed extra virgin olive or macadamia oil, avocado, or oily fish such as salmon or sardines. One teaspoon of oil contains about 40 calories (170 kilojoules), so don’t be afraid to drizzle a little on your meals during fasting days.

Starchy carbs – satisfy your carb craving by adding a small sweet potato (86 calories/360 kilojoules per 100 grams), swede (rutabaga) (38 calories/159 kilojoules per 100 grams), parsnip (75 calories/314 kilojoules per 100 grams) or piece of butternut pumpkin (squash) (45 calories/188 kilojoules per 100 grams) to your meals.

Sugary sweets – reconsider fake sugars or low-carb products, including beverages, because they don’t quell cravings and can have unpleasant side effects. Seek out low-fructose and low-calorie fruits such as berries, apple, pineapple, kiwi fruit or grapefruit. Sprinkle ground cinnamon and stevia on apple slices for a delicious snack.

Salty snacks – drink a big glass of water with 1/8 teaspoon Celtic sea salt or Himalayan salt to both fill you up and restore your salt balance.

Food in general – cut up a bunch of vegetables, put slices or batons in individual bags and store them in the fridge ready for when cravings hit.

Keep Busy

Plan your intermittent fasting days for when you know you won’t be at home, tempted by unhealthy snacks. Pick your fasting days when you’re busy at work or running errands. You’ll be less likely to daydream about food. Don’t plan to fast when you know you have a family gathering or social event. You might find yourself crash-tackling a relative to get to the fondue fountain or buffet.

Keep Your Blood Sugar Stable

Always eat a good breakfast, and include protein with every meal, to stabilise your blood sugar when fasting. This is especially true if you have periods of low energy, moodiness or the jitters.

Sweeten Up

Craving sweetness? Instead of bingeing or thinking negative thoughts, add something sweet to your life, like a dance class, or join a community garden. This will help you operate from a place of abundance and overflow. Nourish yourself with loving thoughts.

Enjoy An Early Night

Get to bed earlier – sleep is used by your body to rest and repair from the environmental aggressors of the day. Cutting back on calories for your evening meal can also help you sleep and will make you less likely to awake with the sleep hungries at 2 am. Establishing a sleep routine that helps you prepare for bed can help. It could be making a herbal tea, brushing your teeth, taking a stroll around the block after dinner or reciting your favourite quote or poem. If you still can’t sleep, repeat the process. Also, be sure to eat your dinner before 6pm.

Shift Your Focus From Weight Loss

While weight loss is a natural consequence and pleasing side effect of intermittent fasting, it’s also a tricky business. Setting it up as your sole purpose and focus will make willpower your fallback position every time. It’s far better to channel your energy towards understanding your behaviours and motivations at their origin, and using what you’ve learnt about yourself to provide a meaningful impact on your health and wellbeing.

Take A Mental Vacation

Take a mental vacation by going for a walk in nature. Research from Dr Jon May and his team at Plymouth University’s Cognition Institute in the United Kingdom shows that distraction uses mental processes similar to cravings. Distracting yourself is particularly way to make cravings easier to resist. If you find walking too dull, you could instead distract yourself with a good book, an engaging TV series, a visit to an art gallery or a yoga class. When you switch gears, you take the focus off what you don’t have and enjoy the moment instead.