On the Coast – Families Issue 100 I June/July 2019 | Page 33
Alternate day fast: fast every other
day (Only eat 25% of daily energy
intake)
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:
Blood levels of insulin, a hormone
which can promote fat storage, drop
significantly thereby promoting fat
burning
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
Decreased hunger, improved satiety
and decreased drive to eat, increase in
fullness and satisfaction
Improved blood sugar control
The body undergoes important
cellular repair processes – such as
removal of waste products from cells
Improvements in cholesterol (increase
in HDL), triglycerides and blood
pressure which are associated with
a reduced risk of type 2 diabetes and
cardiovascular disease
Improved longevity
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