Fasting is a not new phenomenon and has been practiced by different cultures and religions around the world.  Periods of voluntary abstinence from food is called Intermittent Fasting. This type of fasting is an eating style that is purported to accelerate fat burning and consists of a pattern of a cycle of periods of eating and fasting.  It is not about what type of foods you eat but when you eat.  During periods of fasting or calorie restriction, it is believed that the body undergoes autophagy (derived from two Greek words where auto means ‘self’ and phagy means ‘to eat’) whereby your damaged cells can be removed more efficiently.  It is akin to a self-cleaning or detoxification process to allow old cells to die and removed so that new healthy cells can replace them.

Affluent lifestyle is associated with increased risk of getting diabetes and cholesterol due to easy access to ‘rich foods’ high in sugar and fat.  Some people may even eat or snack throughout the day as frequently as 15 hours out of a 24 hour day!  Such eating patterns have a negative impact on our health and wellbeing.  Intermittent fasting does not mean inadequate nutrition because the food you consume during the non-fasting periods should be nutritionally dense.  If you make healthier food choices (with less sugar and fat content), your body will shift to fat-burning mode and start to burn your stored fat and help you lose weight.

Types of Intermittent Fasting

Here are some popular types of Intermittent Fasting.  During the fasting period, you are allowed to water, coffee and other non-caloric beverages.

• The 16/8 Method involves fasting for 16 hours each day (for example fasting for 16 hours and only having meals during the 8 hour ‘eating window period’ such as between noon and 8 pm).  This method means you skip breakfast and not eat anything after dinner 
• The 5:2 Method involves fasting for 2 days each week.  During these 2 days, you need to restrict your food intake to around 500-600 calories
• Eat-Stop-Eat Method involves doing a 24-hour fast around once or twice a week.  This 24-hour fast usually starts after dinner one day to dinner the next day.  Some may prefer to fast from breakfast to breakfast the next day or lunch to lunch the next day
• Alternate-Day Fasting Method means fasting every other day.  On the fasting days, you are allowed to consume around 500-600 calories
• The Warrior Method involves fasting during the day (where you are allowed to eat small amounts of raw vegetables or fruits) and eating a single large meal at night

Who should not practice Intermittent Fasting?

People who have chronic health issues like insulin dependent diabetes, hormone dysfunction, gastric disease, pregnancy or breast feeding mothers should NOT practice intermittent fasting.

How to Succeed in your Intermittent Fasting

• Be patient because it can take your body time to adapt to your new eating pattern
• Be consistent with your food intake and try to do sports or exercises during your fasting period
• Choose good quality and healthy foods for your meal
• Eat in moderation and keep track of the calories.  You can have high calorie meals if you are active in your sports or exercises but opt for low calorie meals during your less active days
• Measure your BMI weekly to motivate yourself

Individualised meal planning should include optimisation of food choices to meet Recommended Dietary Allowances (RDAs) / Dietary Reference Intakes (DRIs) for all micronutrients.  Discuss your condition with your doctor, dietician, nutritionist or wellness coach

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