Fasting without feasting

Find a fasting rythm that works best for you, and choose foods with maximum nutritional value when you eat

WAYS TO FAST

5:2 fasting: Restrict calorie intake for two days per week (500 calories per day for cisgender females and 600 for cisgender males).

6:1 fasting: This pattern is similar to the 5:2, but there’s only one day of reduced calorie intake instead of two days.

Eat-stop-eat: A 24-hour complete fast, one to two times per week. 16:8 fasting: This pattern involves only consuming food in an eighthour window and fasting for 16 hours a day, every day of the week.

Alternate day fasting: This involves fasting for 24 hours on alternate days.

TIPS TO HELP YOU STICK TO YOUR FAST

Stay hydrated. Drink lots of water and calorie-free drinks, like herbal teas, throughout the day. This ensures you get enough electrolytes, sodium and potassium chloride.

Avoid thinking about food. Plan plenty of distractions on fasting days to avoid thinking about food, such as doing errands, going for a walk, meditating, or seeing a movie. Rest and relax. Avoid strenuous activities on fasting days, though light exercise such as yoga can be beneficial as it also provides a distraction.

Make every calorie count.

If the chosen plan allows some calories during fasting periods, select nutrient-dense foods that are rich in protein, fibre and healthy fats. Examples include beans, lentils, eggs, fish, nuts, avocado and unprocessed meats. Don’t break fasts with a feast.

Eat high-volume foods.

Select filling yet low-calorie foods, which include popcorn, raw vegetables, and fruits with high water content, for example grapes and melon.

Increase the taste without the calories.

Season meals generously with garlic, herbs, spices, or vinegar. These foods are extremely low in calories yet are full of flavour, which may help reduce feelings of hunger. Choose nutrient-dense foods after the fasting period. Eating foods that are high in fibre, vitamins, minerals and other nutrients helps keep blood sugar levels steady and prevents nutrient deficiencies. A balanced diet will also contribute to weight loss and overall health.

Stop fasting if you feel unwell.

Some signs that you should stop your fast and seek medical help include tiredness or weakness that prevents you from carrying out daily tasks, as well as unexpected feelings of sickness and discomfort.