RUTH MARCUS ANSWERS YOUR QUESTIONS

MOST MEN THRIVE ON INTERMITTENT FASTING AND WOMEN OFTEN TEND TO STRUGGLE OR DO NOT GET THE SAME RESULTS.

Q I am a compulsive eater and a sugar/ carb addict. I’ve managed to get my condition under control by following the low-carb lifestyle and I’m a member of Overeaters Anonymous (OA), which recommends strict quantities eaten at regular intervals. Can that be compatible with the LCHF approach, which encourages you to eat when hungry and stop when you’re full?

A Yes, it certainly is compatible! Many people struggle with knowing when they’re full and when they aren’t. Their hypothalamus (the part of the brain that regulates appetite) often isn’t functioning properly, which makes it very difficult for them to ‘eat intuitively’. The LCHF plan has shown excellent results with those who struggle with binge-eating. The higher fat content assists with sugar cravings and can improve appetite control.

However, ‘food addicts’ also have to be aware of their eating behaviour and of what their triggers are. Overeating is one of many symptoms and/or negative coping strategies that develop over the years. It is an extremely complex condition that’s often best treated by a team of healthcare professionals.

From a dietary perspective, I’ve found that a more stringent approach is beneficial, especially in the beginning. This may involve weighing and measuring food, keeping a food journal and working closely with a nutritionist who can support you along the way. You will eventually be able to shift the focus away from extreme portion control and rely more on your own feelings of satiety.

Q I am a type 2 diabetic and have recently started following the LCHF lifestyle to help reduce my weight and improve my blood sugar. But my kidneys are severely compromised and my doctor says this diet is high in protein and will damage my kidneys further. Please advise.

A An LCHF way of life is often misconstrued as being similar to the Atkins diet. Please be assured that it is NOT a high-protein diet – it is a low-carb, moderate-protein, healthy-fat diet. In fact, many people end

‘I’ve heard that following an LCHF lifestyle will result in losing water weight rather than in fat loss. Is this true?’ and three other reader questions for our clinical nutritionist, Ruth Marcus.

up consuming significantly lower amounts of protein when they change to an LCHF way of eating.

The main aim of this eating plan is to shift your body from burning sugar to becoming fat-adapted and using ketones for fuel rather than glucose. In order to achieve this, it’s imperative to keep protein to a minimum to prevent gluconeogenesis – the conversion of excess protein to glucose.

With this in mind, it is highly unlikely that you will exceed your body’s daily protein needs and put any sort of unnecessary stress on your kidneys. To promote kidney health be sure to drink enough water (2.5 to 3 litres a day), limit your salt intake – as excess salt can increase calcium excretion by the kidneys – and avoid high doses of vitamin D.

Q Does intermittent fasting (IF) work for everyone? I’ve heard that women shouldn’t fast?

A I encounter this question often and it is always complex to answer! From what I’ve seen, most men thrive on IF and women often tend to struggle or do not get the same results. Many factors need to be taken into account: age, weight, stress levels, medication and hormones, to mention a few. All these aspects affect an individual’s metabolism, hormone balance and ultimately their ability to lose excess weight.

As a general observation, I’ve seen that IF seems to work for women initially, but they plateau somewhere along the line (this is often linked to where they are in their menstrual cycle). Their metabolism tends to slow down, and fasting becomes more and more difficult to sustain.

But we are all physiologically unique, and there is no one-sizefits-all approach, so I strongly recommend you try fasting perhaps once or twice a week to see if it elicits positive results. You can always increase this to seven days a week or eliminate it altogether and just stick to eating whole foods and healthy fats. Q I’ve heard that following an LCHF lifestyle will result in losing water weight rather than in fat loss. Is this true?

A It’s not uncommon to see a significant drop in weight when you begin eating this way. This is due to a drop in blood sugar and insulin levels that result in any excess sodium and water being excreted via the kidneys. Water retention is a common side effect of a diet high in sugar and processed carbs. Eliminating these foods will cause water loss.

Once the body becomes fatadapted, water loss will slow down and fat loss should accelerate if you follow the guidelines and keep carbs to a minimum.