Lose weight by eating less often
Yes, you've heard that you need to eat regularly, but research suggests that our metabolism is actually better suited to irregular eating. This makes sense, because our ancestors would not have had access to food 3 times per day.
Intermittent fasting is a modern approach to an old style of eating. It alternates short periods of fasting (15-20 hours) with longer periods of non-fasting. Trials on intermittent fasting have found that it improves insulin sensitivity, which is a critical factor in metabolic rate. (1) Research from the Institute on Aging has shown that intermittent fasting prevents diabetes, slows aging, improves weight loss, and improves brain function. Blood tests show that this method of eating improves insulin sensitivity, reduces inflammatory markers and makes the body more tolerant to stress. It also assists with detoxification. The benefits were similar to exercise and calorie restriction, but without the calorie restriction! (2).
Who should do it?
Intermittent eating is beneficial for people with insulin resistance, Polycystic ovarian syndrome (PCOS Type 1), diabetes, chronic stress, sleep problems, and premature aging.
Pregnant women and children should NOT use the method. Patients taking insulin should consult their doctor first.
How to do it:
Always have a large breakfast and lunch. (As you become healthier, you will find that you regain an appetite for breakfast.)
1 to 3 nights per week, you must skip dinner, or replace dinner with a protein smoothie. The nights should not be consecutive.
A non-dairy smoothie is recommended, because dairy sensitivity is a common impediment to weight loss. A recipe suggestion is:
- 1 and ½ cups rice milk, ¼ cup tinned coconut milk, 2 scoops whey isolate protein powder, 2 tbsp LSA powder,1 cup frozen blueberries
Have the smoothie by 6 or 7pm, and then do not eat again until breakfast. Water and herbal teas are permitted.
If you choose to not use the smoothie, have a snack or light meal by 3pm, and then have only water or one of the following by 6pm: Miso soup or other clear soup, fresh vegetable juice.
Restrict activity after the 7pm smoothie, and attempt to have 8 hours of sleep.
It is acceptable to eat larger meals the day after fasting. This is not a calorie restricted diet.
What to expect:
- Improved sleep and better tolerance to stress
- Detoxification
- Increased appetite for breakfast and better blood sugar control
- Weight loss of 0.5 to 1kg per week, particularly around the waist
Appointments at Sensible-Alternative
For professional advice regarding weight loss issues, please call to make an appointment...
Sensible-Alternative Hormone Clinic
1/1A Berry Rd, St Leonards
phone: 02 9438 3448.
For email, see contact page.
References:
1) Halberg, N. Effect of intermittent fasting and refeeding on insulin action in healthy men. J Appl Physiol 99: 2128-2136, 2005.
2) Mattson, MP et al. Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems. The Journal of Nutritional Biochemistry 2005. 16(3): 129-137
