Intermittent Fasting Diets
Over the years, we've been approached by students who've asked us about different kinds of diets and food plans. The newest trend is the intermittent fasting diet. Intermittent fasting is a method of dieting that restricts the amount of time you are allowed to eat. The diet has shown in some cases to help people lose weight and lower heart disease. However, the diet also tends to lower your lean muscle by 5%. This is likely to decrease bone density and make you more prone to injury. In addition, these diets don't last long – you're more likely to gain the weight back within a short amount of time.
Fasting causes your body to go into starvation mode. During starvation mode, your body tends to store as much fat and energy as it can. Our fat cells have memory. Therefore, when you're in the starvation mode fat cells preserve their fat and energy. When you start eating again, they try to absorb as much fat as they can. So, while intermittent fasting seems like an easy diet because you don't have to count calories and eat certain foods, you are more likely to gain a lot of weight when you stop the diet.
This diet is however good for pre-diabetics. When we eat, our body releases insulin into the bloodstream to supply the cells with energy, but those who are pre-diabetic are insulin-resistant, which means their blood sugar levels remain elevated. Intermittent fasting helps those who are pre-diabetic because it requires the body to not produce insulin as often.
EMA Care recommends the following diet:
- Eat 3 meals a day (+ healthy snacks in between meals).
- The meals should consist of a protein, a fat, and a carb. The carb should be a healthy carb like roasted vegetables, quinoa, and sweet potato
- It is very important to eat a little fat every day – because certain vitamins are absorbed through fat. The best fat is cheese, nuts, and avocado.
- The snacks in between meals should be healthy (vegetables, nuts, etc)
- Drink a lot of water
- Don't eat carbs after 6 pm.
- Exercise at least 4 times a week
This diet is good for losing weight and maintaining a healthy lifestyle.
EMA Care wishes you a happy holiday!