There are so many diets out there that it’s almost impossible to try them all. Still, you’ve probably had a good go. There’s low-fat, low-calorie, high-protein, low-carb, low-GI – just thinking about them all is enough to do a number on your wellbeing. But maybe weight loss wellness it isn’t a question of what you eat, but at what times you eat. This is according to nutritionist Teresa Boyce, who argues that you do not need to eat as often than you do.
Boyce notes, ‘There are many exceptions, such as those suffering with blood sugar disorders, pregnancy, athletes, body builders and people wishing to gain weight. These groups of people have physiological needs for frequent calorie intake, but for the average person there is no need for constant feeding throughout the day. There is buzz in the world of weight loss around a concept called intermittent fasting, which is going for periods of time without food.’ This may seem like a lot of hard work and deprivation, but the truth is you already fast regularly. Every time you sleep, you are fasting, which makes the whole intermittent fasting eating plan seem a lot more manageable.
‘There are many variations to intermittent fasting,’ Boyce points out. ‘However all variations have one common theme: consume your calories within a certain time frame within the day (a feeding window) and do not eat anything else outside of those hours. This gives your body a break from digestion and time to use stored body fat as energy. By having a smaller feeding window in the day you are less likely to snack. You can focus on completely balanced main meals that are going to be more satisfying than constant grazing.’ So, how do you introduce intermittent fasting into your diet? Simply by eating an earlier dinner and a later breakfast, so that you don’t eat anything for 12-14 hours in-between. If you eat your breakfast between 9-10am, lunch between 1-2pm and dinner between 6-7pm, you have a 10-hour feeding window and a 14-hour fast each day.
If the hunger pangs hit, don’t worry – you’re not jeopardising your wellness in any way. However, if you do need to curb your appetite, have a cup of green tea or a glass of water. ‘You may be shocked to realise your hunger pains naturally subside,’ says Boyce. ‘Besides, being a little hungry between meals is normal especially if you’re trying to lose weight. Once you establish a new fasting pattern, you may wish to extend the fast to 16 hours a day.’ When having your three meals, make sure they are still nutritionally balanced, providing you with mixed vegetables, fruit, quality protein, good fats and whole grains.
Boyce comments, ‘The key to remember is you’re NOT starving yourself; you’re fasting for a period of the day. Make sure your meals are balanced and healthy and don’t graze outside of your balanced meals. When trialling this method you will likely discover you don’t need to eat as often as you currently do, and you will become aware of how much you over eat. Listening to your body and understanding its actual needs is the first step to long-term weight loss and optimum health.’ Plus, it’s not just your waistline you’re helping through intermittent fasting; this eating technique can enhance immunity, boost tissue repair, reduce unhealthy cholesterol levels and lower inflammation. As inflammation is a known risk factor for chronic illness such as diabetes and cardio vascular disease, surely it makes sense to give anything a go that might help to prevent it.
