On the Coast – Families Issue 100 I June/July 2019 | Page 33

ƒ ƒ Alternate day fast: fast every other day (Only eat 25% of daily energy intake) ƒ ƒ Warrior fast: fast during the day, eat big meal in evenings. What are the potential health benefits of intermittent fasting? Although preliminary studies show numerous health benefits we still need more studies to confidently say that it is a superior method for weight loss or prevention of chronic disease. It is also important to be aware that many of these studies have been done in animals and therefore we cannot extrapolate these findings to the general population as of yet. Some of the proposed benefits listed below may be the result of weight loss itself, rather than the fasting. Some of these benefits include: ƒ ƒ Blood levels of insulin, a hormone which can promote fat storage, drop significantly thereby promoting fat burning ƒ ƒ Significant weight loss has been shown in short-term studies. Weight loss appeared to be greater when combined with exercise. Weight loss tends to be more significant in men and some people respond better than others. IF may be better than CR for maintaining lean muscle mass ƒ ƒ Decreased hunger, improved satiety and decreased drive to eat, increase in fullness and satisfaction ƒ ƒ Improved blood sugar control ƒ ƒ The body undergoes important cellular repair processes – such as removal of waste products from cells ƒ ƒ Improvements in cholesterol (increase in HDL), triglycerides and blood pressure which are associated with a reduced risk of type 2 diabetes and cardiovascular disease ƒ ƒ Improved longevity ƒ ƒ Improvements in inflammatory and oxidative stress markers such as CRP and IL-6. Who should avoid fasting? Although intermittent fasting has some fantastic health benefits, it definitely isn’t for everyone. This pattern of eating would not be ideal for you if you; 1. Feel it doesn’t fit into your lifestyle and daily routine 2. Find yourself feeling irritable, lethargic or unable to focus 3. Have a history of an eating disorder or disordered eating 4. Are an athlete or have a heavy training load 5. Find it difficult to exercise 6. Are pregnant or breastfeeding 7. Have type one diabetes 8. Find it triggers excessive hunger, overeating or obsessing over food 9. Find it makes it too difficult for you to socialise 10. Find yourself choosing poor foods entirely and not meeting your necessary nutrient requirements 11. Are required to take medication in the morning that needs to be consumed with food. Take home message While intermittent fasting may improve your health and help you to lose weight Intermittent fasting tends to mimic how we tended to eat as hunter gatherers with meals eaten over a much smaller window of time in the short term – we need more rigorous studies to assess the long term effectiveness and health benefits. For some people this style of eating is sustainable and helps them break the viscous yo-yo dieting cycle. The best diet is the one that you can stick to and follow long-term and leaves you feeling nourished rather than restricted. Nicole is a passionate sports nutritionist and Accredited Practising Dietitian who established her practice Eatsense in 2013 as she has a burning desire to help people, see them happy and watch them thrive. Her vision is to help as many people learn to prioritise themselves, feel their best, enjoy delicious and nourishing food and live a healthy, happy and fulfilling life through her one on one consultations and seminars. Contact Nicole at her West Gosford Clinic on 4323 9100. Ignite your child’s passion for sport and exercise We are Australia’s leading sport program for 1.5–6 year olds! • Over 50 locations across NSW • Small class sizes • FREE trial available Franchise opportunities available readysteadygokids.com.au 1300 766 892 have your party in our PLAYGYM or our entertainers can come to you! SHOP: Licensed Partyware, DIY Helium Kits, Costume & Party Hire Jumping castles and ball pits 310 Mann Street, Gosford Ph: 4322 4418 www.JJcc.com.au JUNE/JULY – ISSUE 100 33