Intermittent Fasting...what's all the fuss about?

I must admit I was skeptical at first. As with all well meaning diet trends that go in and out of fashion, I thought the Intermittent Fasting (IF) was just one of those, then I decided to dig a little deeper. I read the research, asked colleagues, spoke to friends, asked a GP and people who have seen real beneficial results from eating this way.

With clients continuously asking me about the best way to lose weight, I knew it was something I couldn't ignore...I actually just want to help as many people as possible.

So what is it? IF is a term used for eating and fasting for set periods of time. Different regimen's work for different people...

These are broken down into short-term and long-term fasts, here are the three most popular.

16:8 - This is a short-term fast and involves fasting for 16 hours, and having an 8 hour period when you have either 2 or 3 meals. Many people eat from 12 noon until 8pm, and then fast for the next 16 hours (this is probably the easiest one to do).

24 hour fasts - This is a long term fast and involves a 24 hour period of not eating. So you would go from dinner on day 1, to dinner on day 2 for your fasting period. This is done 2 or 3 times a week.

5:2 - This has been popular for many years. It involves 5 eating days, but on 2 of those days you're allowed no more that 500 calories, at any point throughout the day.

What are the benefits?

Apart from weight loss, IF has other significant health benefits.

It helps you improve your heart health. Heart disease is the world's leading killer, Studies have shown that IF can improve numerous risk factors for heart disease such as blood pressure, cholesterol levels, triglycerides and inflammatory markers.

Research suggests that it can help boost brain health, a few studies have shown that it may increase the growth of neurons.

Studies in animals have shown that it may prevent the onset of Alzheimer's Disease, or other neurodegenerative conditions.

Although lots of this research is still in it's infancy, it is looking positive.

Is it difficult to stick too?

I like to trial things myself before recommending them to other people. At the moment I am testing the 16:8 plan and it seems to be working well. You're allowed to drink tea or coffee (without milk), so I've been drinking this in the mornings! I am not feeling hungry and have lots of energy.

Here is a breakdown of a typical day of my meals...

12 noon - A smoothie (I include healthy fats, such as avocado, plus protein and a little fruit)

12:30 - Still hungry!! So a handful of cashew nuts and a few squares of dark chocolate

14:00 - Sourdough toast with scrambled eggs and sun dried tomatoes (I used 3 eggs)

18:00 - Chicken with rice and lots of vegetables

19:00 - Fruit and rice cake

Is it suitable for everyone?

Not everyone can do this diet, if you're pregnant or breastfeeding then it isn't advisable. If you're underweight (BMI of less than 18.5) or are under 18 then it also isn't recommended. If you have any medical conditions then it is advisable to consult a health care professional before beginning IF.

If you are thinking of starting IF and would like anymore advice then please get in touch. My email is louise@louiseseddon.com