We’re told a lot of things when it comes to food.
It can get very hard to understand. It is easy to see how the simplicity of intermittent fasts can make them seem attractive.
If you want to lose weight, this summer saw a 1, 100% increase in the number of searches for “how to lose stubborn belly fat.”
When followed for 10 weeks, intermittent fasts can see a weight loss of up to 11 lbs.
For my first attempt, ten weeks seemed a bit much, but would two make a difference to my health, happiness and the number on my bathroom scales?
THE BENEFITS
During a fast, a drop ininsulin is shown to help burn calories. Rob Hobson is a co-author of The Detox Kitchen Bible.
Rob says that fasting reduces the risk of type 2 diabetes by maintaining healthy blood sugar levels.
Studies show that intermittent fasts can help ward off arthritis, chronic pain, and high blood pressure, as well as aid digestion and improve mental health.
GETTING STARTED
Fasting almost sounds too good to be true, and I am not one for counting calories.
It seemed like I could benefit from cutting down my window of eating, avoiding late-night snacking, and allowing my digestive system time to work, all of which are related to my condition.
The 16:8 diet involves eating within an eight-hour window, then fasting for 16 hours, with other variations including 12:1 and 5:2.
If you set your eating window as 9am-5pm or 12pm-8pm, you will be able to fit in your usual breakfast, lunch and dinner times.
You have the option of setting any hours that suit you. I had a hard time getting a handle on my fast during the first week.
I had to change the hours I ate because of a busy schedule, which meant not eating for a full day.
I was gorging on everything I could get my hands on during the eight hour window, which was counter- productive.
Rob says that giving in to hunger could lead to binge eating and snacking.
I was snacking on apples and biscuits to keep my energy levels up.
I was tired and annoyed by my boyfriend eating when I couldn’t.
I had to cancel plans because I couldn’t do anything.
My body had time to digest what I was eating and, as a result, I felt less bloated.
The number on the scales didn’t budge.
ON THE MENU
I wanted to be more aware of when and how I was consuming food.
I squeezed in three meals after setting my window in the middle of the night. It wasn’t easy.
I was told by Rob to increase my intake of food and drink.
Breakfast consisted of peanut butter on toast, oats or Greek yogurt.
I would try to make a salad for lunch, but I would end up eating pasta or potatoes to keep me full for longer.
I would wake up starving when I ate salmon and broccoli.
DRINK UP
I assumed tea, coffee, and other drinks that help take the edge off tummy rumbles were not included in the definition of fast.
Rob encourages you to get creative with your choices. He says to stock up on ramen and hot chocolate during your fast because you will get hungry.
When I thought I was hungry, sometimes I was dehydrated because I didn’t drink enough fluids.
THE VERDICT
During my fortnight on the 16:8 plan, I felt less bloated and was able to fit into a tighter skirt.
I drank more water, stopped snacking at night and became more aware of what I was eating.
Fasting would be hard.
Cavemen were pros at it, fasting until they caught and killed their next meal, and some religions feature periods of fast, so it is doable, but my concentration, tolerance level and sleep suffered greatly, and I ended up avoiding exercise because I felt too weak.
I didn’t like the idea of working out between meals because I found it tiring.
Fasting is a difficult task. When I meal-prepped in advance, it felt easier, but knowing those healthy meals were waiting for me in the fridge, I would want to eat them sooner.
It didn’t feel sustainable for more than a couple of weeks, even if it did kick my late-night snacking habits into touch.
You can keep from reaching for the snacks by following the menu.
There is a breakfast.
The gravy was topped with honey, nuts, seeds and fruit. It’s a good idea to add yogurt for extra calcium andProtein.
There is a lunch.
A wholemeal wrap or pitta bread is filled with a salad and some meat or fish. Adding a few grains, such as brown rice or quinoa, will make the dish taste better.
It is dinner.
Grain-based salad with vegetables and nuts. The salad should be dressed with olive oil and lemons. A dessert of yogurt and fruit is followed.