Latest news with #intermittentfasting
Telegraph
22-05-2025
- Health
- Telegraph
Why eating less carbs burns just as much fat as fasting
Intermittent fasting is now one of the most-followed dietary patterns in the developed world. According to a 2022 survey, about 10 per cent of American adults practise intermittent fasting, and while the same stats for Britain don't exist, we all know someone who now skips breakfast to maintain their eight hour 'eating window' each day. It's a fact that pleases nutritionists, doctors and diabetes experts alike. Keeping our eating to a tight timeframe 'can help your body shift from burning food as fuel to burning fat, helping with weight management or weight loss, regulating your blood sugar levels and giving you more energy throughout the day,' says nutritionist Rhian Stephenson, founder of the supplement brand Artah. But there is an obvious downside to time-restricted eating. The hours spent waiting for the eating window to open are often spent feeling ravenous, miserable and totally drained, and the early dinners that are necessary on this diet – as eating typically stops at 8pm sharp – can become anti-social. What if there was a way to get all of the health benefits of intermittent fasting, and at the same time enjoy both a filling breakfast and a late evening meal? New research suggests that this could be possible after all – if you're willing to cut carbohydrates out of some of your meals. A study from the University of Surrey, published in April, suggests that 'by restricting carbohydrate intake, without restricting calorie consumption, people can potentially reap all the same benefits that are associated with short-term fasting,' says Dr Adam Collins, an associate professor of nutrition who led the research. A recent study led by Dr Collins found that by reducing the amount of pasta, potatoes of bread you eat and following a low-carb diet, it can bring all the benefits that we've come to associate with fasting. Most importantly, a switch to burning fat rather than food for fuel, which can lower blood sugar and inflammation and potentially make us less prone to heart disease and diabetes in the long run 'Cutting down on carbs for a few days each week could therefore be a more sustainable but equally effective way for people to manage and improve their metabolic health,' he adds. 'That could take the form of having a 'carb window' instead of a food window, or something similar to the 5:2 diet, which is where people eat normally five days a week, and on the remaining two they eat one meal or five to six hundred calories.' How it works Dr Collins' study followed the same group of 32 people, all of whom were overweight according to their BMI, across three different days (with five 'washout' days in between). On day one, the participants ate enough calories to meet their daily needs, ranging from 1,800 to 3,000 based on their weight and gender. On day two, they ate a low-carb, low-calorie diet: women in the study were restricted to around 550 calories, while men ate around 650 calories, and both groups ate 50g of carbohydrates (roughly the amount of carbs in a small portion of cooked pasta). On the third day, the group could eat as many calories as they needed, but had to keep their carbohydrate consumption to 50g a day. 'Both low-carb days led to improvements in the participants' metabolic health markers, including a shift into a fat-burning state, and how well they could process a high-fat meal after we observed them,' Dr Collins says. 'Essentially, all the benefits you usually get from fasting were still observed when people just ate fewer carbs.' The Surrey University team were 'tease out the effects of carb restriction from those of calorie restriction,' explains Dr Collins. Crucially, the study didn't look at weight loss – 'you can't measure that after just one day,' he points out. But in the real world, 'when people eat fewer carbohydrates, they take on fewer calories,' leading to a loss in weight, primarily in the form of fat. This is important to understanding metabolic health as a whole, not only for those who want to lose weight. 'Restricting your carb intake for a few days each week means that you avoid over-fuelling your body and will only ever be burning food as fuel. Being able to switch into fat-burning mode is crucial to avoiding health complications as you age, like diabetes, heart disease and weight gain,' Dr Collins says. Though you'll only get visibly slimmer if you eat fewer calories than you burn, fasting and carb-restricted eating in any amount 'could both potentially burn some of the fat that develops inside of your organs when you consistently eat more carbohydrates than you burn,' a huge health boost as this kind of fat has been linked to increased risk of heart disease, stroke, and Type 2 diabetes. As Naveed Sattar, a professor of metabolic medicine from the University of Glasgow points out, 'this study is small, and you'd need a big, long-term study to see exactly what the effects of this type of eating would be'. But 'it's very exciting, and potentially could do a lot to inform the dietary advice we give to people at risk of diabetes and heart disease in future'. This study only involved people who are over a healthy weight range for their height, 'but we'd expect to see similar impacts in people who are a healthy weight too,' says Dr Collins, 'though the less metabolically healthy someone is, the more exaggerated the effect will be'. This is good news if you're attempting to turn your health around quickly. Intermittent fasting vs low-carb diets For all the benefits that come with intermittent fasting there are also drawbacks, and more serious ones than raging hunger. 'When people practise intermittent fasting consistently for weeks or months, they often put themselves at risk of nutrient deficiencies,' says Stephenson. 'The fewer calories you eat every day, the harder it is for you to get all of the nutrients you need – and keeping a small eating window doesn't mean that you will eat healthily.' There are also groups of people who don't get on well with fasting for reasons other than hunger. 'I don't recommend fasting to perimenopausal or menopausal women, because fasting can disrupt your hormones and put more strain on your body at a time when it is already under a lot of stress,' she says. A carb-cycling diet could give these women 'some of the same benefits of fasting without the drawbacks,' Stephenson adds. And while fasting can be good for all of us, not everyone wants – or needs – to lose weight. 'Weight loss is a product of eating fewer calories than you expend, so if you eat enough or more than enough calories while limiting your carb consumption, you won't lose weight,' Stephenson explains. This could make a few low-carb days 'a particularly good option for people who have lost weight and are looking for a way to maintain it,' says Dr Collins. 'That's very difficult to do, and currently we don't have much to offer people in that position.' That said, restricting carbohydrates could come with its own risks. 'There's some evidence to suggest that low-carbohydrate diets can be bad for your heart, where you replace the carbs primarily with fat,' says Prof Sattar. 'There could be other dangers that we wouldn't be able to identify outside of a large-scale randomised clinical trial.' For this reason, Stephenson suggests cutting your daily carbohydrate intake to no less than 100g, unless you're working with a nutritionist or doctor. 'It's also worth considering counting 'net carbs' rather than total carbs, by subtracting the grams of fibre in your food from the total carb count on the packet,' she adds. This is because your body doesn't use all of the carbohydrates you consume. Net carbs represent the amount of carb that can impact your blood sugar. One day on a low-carb, fat-burning diet Eating a low-carb diet for one or two days each week can be a lot easier than you might think. Here are two plans put together by Rhian Stephenson, so that you can eat well while you give it a go. Option 1 50g of carbohydrates, 1,800 calories 'This is similar to what participants ate in terms of carbohydrates in the study, and is concentrated within one meal to mimic a 'window' style of eating,' says Stephenson. 'It might also lead to weight loss if you follow this plan regularly, depending on your current weight and how much you exercise.' Breakfast: Spinach and egg scramble 2g net carbs Ingredients 150g chicken breast cooked with olive oil, lemon, salt, pepper and herbs 200g lentils cooked with half an onion and olive oil 150g cherry tomatoes 1 kiwi Option 2 Under 100g of carbohydrates, 1800 calories 'This is a more realistic version of a low-carb day that would better support your health if followed regularly, as it involves more carbohydrate intake that is spread throughout the day,' says Stephenson. 'Depending on your weight and how much you move, eating with this plan regularly might also lead to weight loss, but you could reduce some portion sizes or skip the snack to create a calorie deficit if you want to lose weight.' Breakfast: Overnight oats 34g net carbs Ingredients 45g of jumbo oats 1 tbsp peanut butter 200ml unsweetened soy milk 1 tbsp walnuts 100g raspberries Sprinkle of cinnamon 1 boiled egg Lunch: Tuna and chickpea salad 14g net carbs Ingredients Large green salad with mixed veg, cucumber, tomatoes and red pepper 1 can tuna in olive oil 50g chickpeas Oil and vinegar to dress Dinner: Chicken stir fry 12g net carbs Ingredients Half a head of cauliflower (to make cauliflower rice) One head of pak choi 150g chicken 100g mushrooms 35g sugar snap peas Sauce with tamari, sesame oil, vinegar, garlic and ginger Snack: Yogurt and fruit 10g net carb Ingredients 100g Greek yogurt 80g low-sugar fruit (eg Cantaloupe) 2 tbsp sunflower seeds
Free Malaysia Today
22-05-2025
- Health
- Free Malaysia Today
Weight loss, improved gut health: benefits of intermittent fasting
Intermittent fasting is an approach that involves alternating between periods of eating and fasting. (Envato Elements pic) KUALA LUMPUR : Trying to lose weight? You might have been advised to try intermittent fasting (IF), an eating pattern that alternates between periods of eating and fasting. Experts assert that IF not only supports weight loss but also promotes gut health and enhances overall metabolism. According to gastroenterology and hepatology consultant Dr Deborah Chew Chia Hsin, the metabolic changes that take place during fasting play a key role in the effectiveness of this approach. 'During fasting, the body shifts from using glucose to ketogenesis, the metabolism of free fatty acids. This transition allows the digestive system to rest and supports metabolic balance,' she told Bernama. IF also improves insulin sensitivity, reducing the risk of type-2 diabetes, she said. Studies have also shown that it helps stabilise blood pressure, and lowers triglyceride and bad cholesterol (LDL) levels, while simultaneously increasing good cholesterol (HDL), contributing to cardiovascular health. Dr Deborah Chew. 'There are different strategies that can be adopted, such as the 16:8 method, where one eats only within an eight-hour window and fasts for the remaining 16 hours; or the 5:2 method, which involves drastically reducing calorie intake for two days a week,' Chew noted. In terms of brain health, a 2019 study in the New England Journal of Medicine found that IF can enhance memory and cognitive function. In addition, intermittent fasting was shown to have positive effects in reducing tumour-recurrence rates in animal studies. However, Chew cautions that IF is not suitable for everyone, especially type-1 diabetes patients on insulin injections who are at risk of hypoglycaemia – a dangerous drop in blood sugar levels. 'Type-2 diabetes patients who take oral medication also need to be cautious. Early signs of hypoglycaemia such as sweating and confusion should not be ignored, as they can have serious consequences if left unchecked,' she said. Chew further advises individuals with gastric issues or stomach ulcers to seek medical advice before starting IF, as prolonged fasting could increase stomach-acid production and worsen existing symptoms. Intermittent fasting will not be effective if foods consumed are high in calories, sugar and fat, and low in nutrients. (Envato Elements pic) Meanwhile, dietician and senior lecturer Dr Shanthi Krishnasamy said poor habits during the eating window can affect the effectiveness of IF. 'Many people think IF will automatically help with weight loss, but if the foods consumed are high in calories, sugar and fat, and low in nutrients, then no health benefits will be gained. 'A balanced and nutritious diet remains the key, even if eating time is limited,' she said. On the challenges of maintaining IF during festive seasons, particularly during open houses, she said the approach should not be a burden or source of stress, but should instead be adapted to fit one's needs and lifestyle. 'During festive seasons, food is more readily available and it's harder to resist temptation,' Shanthi highlighted. 'As such, IF can be made more flexible, for example by practising alternate-day fasting or choosing only specific days to fast.' She recommends going easy with salads and water before moving on to the main course. 'If you want dessert, one or two spoonfuls are enough to appreciate the taste without filling yourself up,' she added.
The Sun
08-05-2025
- Health
- The Sun
We found the secrets to staying skinny AND eating everything we want – the best part? We're having better sex than ever
MOVE aside, Mounjaro – there's a new weight-loss trend taking over and (spoiler alert) it doesn't involve pricey injections. Not only will it cost you nothing – it actually SAVES you cash as you slim. 5 The One Meal A Day (OMAD) diet has recently exploded on social media, where the hashtag #OMAD is used once every 72 seconds. It's a type of intermittent fasting which sees dieters limit themselves to – you guessed it – just one meal a day, with no calorie-counting or faddy food restrictions. But there's a downside, with experts warning of risks like nutritional deficiencies and binge-eating. Despite those fears, OMAD obsessives are reporting remarkable weight-loss results, saying it cuts cravings, boosts energy and even turbo-charges sex lives. So is OMAD a dangerous fad, or a weight-loss wonder? Two women who tried it speak out… 'FRIENDS AND FAMILY THINK IT'S CRAZY, BUT I'VE LOST 3ST' 5 5 Retail assistant Ami Goff, 44, lives in Bristol with her partner Anthony, 32, a retail consultant, and their 14-year-old daughter. She says: 'DIGGING into a creamy chicken curry with a side order of onion bhajis, I noticed my friends staring at me enviously. They were picking at their low-calorie, grilled fish dishes and couldn't believe I was demolishing something so indulgent while maintaining my slim, size 8 figure. I've shed 3st – and kept it off – by eating just one meal a day. And I feel more amazing than ever. My weight battles started when I began working as a consultant for a confectionary company in 2016. At the time I weighed 9st 2lbs and was a size 8. But the office was always full of chocolates and sweets and I was constantly snacking, then eating a big meal at night with my partner, Anthony. By 2018, I'd put on 4st 2lbs, tipping the scales at 13st 2lbs – much too heavy for my 5ft 3in frame. Can drinking nothing but fizzy water for two weeks really help me shed my excess weight Now wearing size 14 clothes, I felt self-conscious and uncomfortable. Anthony had also put on 2st working from the office, so we decided to try to lose weight together. Atkins, SlimFast, the cabbage soup diet, Weight Watchers … you name it, we tried it. But nothing seemed to work. Then, in 2021, Anthony suggested OMAD, after reading about it on social media. Initially, I was sceptical, worried I'd feel deprived because I had such a sweet tooth. But in desperation, we decided to give it a go and agreed we'd have our one meal between 5pm-7pm. It wasn't easy and ditching endless snacking was a shock to the system. I was plagued by cravings for chocolate and sweets, my belly rumbled constantly and I felt light-headed. I almost packed it in so many times. It took enormous will-power, but Anthony and I encouraged each other and by the time I hit the three-month mark, the cravings disappeared. It helped that we could have whatever dinner we fancied, from burgers or pasta to chicken and veg. It felt like such a reward for getting through the day. Meanwhile, the weight melted away. Within a year, I'd lost a stone and by the start of 2023 I'd shifted 3st and was back to a size eight and 9st 2lbs. Anthony also lost 2st, but even though we'd reached our target weights, we decided to continue with OMAD because we both felt so fantastic. Now, I'm glowing. I have more energy and focus and our sex life is great. I feel so much more self-confident. Our daughter isn't a fan, though. She lectures me that it's unhealthy, because that's what she's learnt in school. She eats at normal meal times and is convinced we're bonkers. My friends and family cannot fathom how I have the willpower to eat only one meal a day, but OMAD has completely cut my cravings for chocolate and processed sugars. I never feel hungry and my body naturally wants healthy proteins, vegetables and fruit at dinner time, although I'd never say no to – or feel guilty about – a creamy curry if I'm out with friends. OMAD is proof that our bodies don't need all the food we stuff in it. For me, it's a lifelong eating change, not just a diet plan.' The NHS 12-step plan to help you lose weight FROM faddy diets to dodgy detoxes - most of us have heard it all before when it comes to weight loss. But burning fat can be easy and mostly free. In fact, the NHS has a whole load of medically-approved tips for weight loss and shedding body fat once and for all... Don't skip breakfast Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. Eat regular meals Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. Eat plenty of fruit and veg Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. Get more active Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone. Drink lots of water People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. Eat high fibre foods Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils. Read food labels Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. Use a smaller plate Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full. Don't ban foods Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance. Don't stock junk food To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice. Cut down on alcohol A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain. Plan your meals Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list. 'OMAD IS THE NATURAL ALTERNATIVE TO WEIGHT-LOSS JABS' 5 Feng shui consultant Karena Sophia, 44, who is single, lives in Worcester, Worcs, with her 18-year-old twin girls. She says: 'SCROLLING through social media in June 2022, I saw a post about OMAD and my interest was immediately piqued. I'd always worked out twice a week at the gym, doing weights and cardio to keep my weight down, but after separating from my husband in 2019, I had to focus on building up my new business, The Graceful Healer, and raising my twins, so I couldn't seem to find the time. My weight crept up 2st, to 11st and a size 14. At 5ft 6in, I felt self-conscious and uncomfortable, although I appreciate it's not huge. In a bid to slim down, I tried the Keto diet, which involves cutting carbs and replacing them with fats and proteins. But since I'm pescatarian and only eat fish, it was tricky to follow. The idea of OMAD seemed much more straightforward, so I decided to give it a go. In the first couple of months, I had some minor cravings, but water and coffee or the odd slice of watermelon – which is allowed as an occasional snack due to its high water content – would fix that. Within just two months, I felt amazing and more energised and within a year, my weight was down to 9st 5lbs and I was a size eight. Before OMAD, I'd eat a big lunch, then be hit by a mid-afternoon energy slump, but that's a thing of the past. Now, I eat at 5pm every day with the twins – everything from curries and fish and chips to stir fries and the occasional takeaway, followed by dessert. But my teens still eat three meals a day and love their snacks. The thought of returning to three meals a day feels so overwhelming. Now, I get far more done, without feeling deprived of the foods I love. The 'food noise' – those persistent thoughts about what I could eat next – is gone. A friend who uses the weight loss medication Mounjaro says the jabs have done that for her, so OMAD seems like the natural alternative. OMAD has taught me that when people think they are hungry, they're actually thirsty. If I feel peckish I drink water and it does the trick. Some acquaintances see it as self-imposed starvation, others worry I am too slim or depriving my body of nutrients. But I always try to explain how much energy and freedom it has given me. Now, I am focussing on building my business, but losing weight and eating in a way that suits me makes me feel sexier and more body confident. OMAD has changed my life – for the better.'
