Fasting for Weight Loss - What You Need to Know Before You Fast

It is becoming a Well-Known Fact that Fasting can be Fantastic for your Health.

Intermittent fasting has recently become a popular weight loss trend and is commonly used alongside the ketogenic diet with great success (for some!)

What is intermittent fasting?

Intermittent fasting is a term for diets that cycle between a period of fasting and non-fasting during a defined period. Intermittent fasting can be a stand-alone diet or it can also be used with calorie or carb restriction to aid weight loss.

Where did the concept of fasting come from?

Many, many years ago our ancestors used to fast for hours and sometimes days on end with little or no food. This was natural and normal (for them!)

Fortunately (or unfortunately, depends how you look at it) we do not live the same lives as our ancestors and using the ancestral argument to justify certain diet and lifestyle choices can be extremely unhelpful.

Our ancestors hunted for their food. We do not. Our ancestors did not spend 30+ minutes each day stuck in traffic, only to arrive at work to sit at a desk for 8 hours, before they battle the traffic again on the way home. Our ancestors did not instagram photos of their burgers or gigantic milkshakes and they certainly did not have the same personal, professional or social pressures as we do today.

My point is, life is very different now.

What happens to us when we fast?

• Fasting can give your digestive system a much needed rest.
• It can help to normalise grehlin and insulin levels in an overall healthy person which can have a positive effect on weight loss.
• Fasting can help to reduce bad cholesterol and triglyceride levels.

​So, what's the problem?

When in a fasting state cortisol levels rise which then causes a rise in blood sugar levels. This is completely natural and safe process.
 
The problem is, if you already have high cortisol levels, blood sugar regulation issues and a slow or sluggish metabolism, fasting can actually make things worse.
 
I’ve lost count of the amount of clients I’ve seen who skip breakfast or simply choose to start their day with a coffee yet struggle to lose weight. Clients who skip meals only to find themselves eating uncontrollably later that night. I’ve even done it myself!
 
The truth is, for some people, fasting does not work.
 
What should I do then?
 
If you are keen to practice fasting for the health benefits there are a few steps you can take before-hand to make sure your body will respond well.
 
The first step is to work on reducing cortisol levels while creating blood sugar balance. To do this you might need to go back to the good old fashioned 3 meals a day!
 
You may also want to:
 

• Ensure your meals contain a healthy ratio of carbs, protein and fat
• Eat regular, portion controlled snacks
• Find time to gently move your body daily
• Reduce or eliminate caffeine (for now)

 
You may then want to introduce the concept of fasting gently into your lifestyle.

For example, you may like to try fasting overnight for 8-10 hours. Notice how you feel. If you're feeling good you may like to push it out to a 10-12 hour fast and then a 12-14 hour fast and so on.
 
How do I break my fast?
 
My number one rule for anyone who has experienced chronic high cortisol or blood sugar issues is to avoid breaking your fast with coffee!
 
Cortisol on an empty stomach will fire up your flight / fight response which will rapidly drive up your cortisol levels. This will result in a spike in your blood sugars and a potential crash soon after. When this occurs, the first thing we typically crave is sweet carbs which happen to be one of the worst foods for weight loss.
 
Instead, break your fast with a warm glass of lemon and water followed by a nutritious, veggie packed breakfast (or lunch). Once you have a full belly you can go ahead and enjoy your daily cup of joe.
 
To summarise this lengthy blog, I want to end by saying that I do believe fasting can have a positive impact on your heath and weight loss. It must be practiced gently and safely and it is highly important to correct any potential underlying issues before you begin.
 
If you have any questions about fasting for weight loss you can contact me anytime using the website form below or you can contact me via email [email protected]
 
The information in this blog is my opinion only. I have come to these conclusions based on what I see daily in clinic and through my own personal experiences and research. Before you make any drastic diet or lifestyle changes I encourage you to do your own research too!