If you’re ready to try a new eating approach, this plan could help you achieve your weight-loss goal
Limiting your food intake for set periods of time, known as intermittent fasting, is increasingly seen as an effective weight-loss method, with added health benefits. ‘Fasting can be a useful way of dieting as it doesn’t involve too many rules or foods that you have to omit,’ says Healthspan nutritionist Rob Hobson. ‘Our bodies are equipped to go without food for stretches of time, so fasting might not be as difficult as you may think.’
Why fasting works
Studies on intermittent fasting have shown promising results. ‘Research highlights the benefits that occur when the body is deprived of food. These include low levels of blood insulin, which boosts fat burning and muscle gain, and the acceleration of cellular repair,’ says Rob.
‘Some of the strongest research is around the potential to reduce insulin resistance and lower the risk of type 2 diabetes. But it’s important to still choose nourishing calories. Eating anything and everything on non-fasting days won’t get you far when it comes to weight loss.’
Try the 5:2 fast
This is a simple and popular fasting method. For two days each week, eat no more than 500 calories, split between breakfast and dinner. On other days, eat healthily. That’s it!
Your fast days will help to stabilise insulin levels and control hunger, and your appetite should be smaller on your five ‘normal days’. You could lose around 1.5lb a week, or more if you’ve a lot of weight to lose.
You can maintain your weight by having a 500-calorie day once a week. These meal ideas will get you started.
BREAKFASTS
✣ Poached eggs with spinach, mushroom and vine tomatoes (199 calories)
1 Season 1 large portobello mushroom and cherry tomatoes on the vine. Spray with olive oil. Place under a hot grill for 5 mins.
2 Poach 2 eggs for 3-4 mins.
3 Wilt 100g baby spinach, drain and add a pinch of nutmeg. Place on the mushroom, top with the eggs and garnish with cut chives.
✣ Yogurt pot with peaches, almonds and agave nectar (264 calories) 1 In a pot, layer 100g low-fat natural yogurt, and 2 stoned and sliced peaches.
2 Top with 1tbsp blanched almonds and 2tsp raw agave nectar.
DINNERS
✣ Fishcake with Thai salad (297 calories) 1 Blend a boneless, skinless salmon fillet with ½tbsp Thai red curry paste, ½cm peeled and grated fresh ginger, 1tsp soy sauce and a handful of fresh coriander.
Shape into a 2cm thick
