The 9-5 commuter

If you have a long commute into work, chances are you’ll find this fast appealing. Leaving the house early, perhaps you can resist the temptation of breakfast at your desk and have your first meal at lunchtime. My commuting colleague Kath Brown has been doing the 16-hour fast since March last year and has lost a stone and a half. She says: “I feel healthier, more energetic and have so far avoided all the winter lurgies. I have my last meal around 7.30pm and then don’t eat till lunchtime. I find it quite easy although I found it challenging to give up milk in my morning coffee. At first I thought a bit of milk wouldn’t make a difference but it breaks your fasting state which means your body isn’t benefiting from the positive effects of taking a break from digesting food.”

The key to success, says Kath, “is having a hearty nutritious lunch to look forward to. I eat whatever I fancy for both lunch and dinner and try to avoid sugar and snacking. It’s a very simple way to approach a healthy diet.” Without even thinking about it, you’ve managed to do all your eating within an eight-hour window between 1pm and 9pm.

“This person will want to make sure they’re eating enough food within that time frame, but they’re not overeating,” says registered nutritionist Jenna Hope. “What can happen is if their blood sugar levels fall really low, they’re likely to crave sugar and they might find their first meal is a bit of a binge.”

Hope recommends the 9-5er makes sure their meals are well balanced with a wide variety of nutrients. “You’ll need complex carbohydrates like sweet potatoes, beans, pulses and quinoa. Make sure there’s lots of different types of vegetables; peppers, aubergines and courgettes. Finally, plenty of protein – both fish and meat because you need to keep your omega-3 levels up too.” Hope asserts the importance of staying hydrated which will help the faster feel fuller.