Intermittent Fasting Diets – Why Should You Follow One?

What are the benefits of an intermittent fasting diet? We asked nutritionist Amanda Hamilton, author of Eat, Fast, Slim to reveal the advantages of this diet over other weight-loss plans, and the scientific evidence behind its extraordinary results.

The Benefits of Intermittent Fasting

Intermittent fasting is not something that most of us ever think about – food is everywhere and in all likelihood right now you’re within striking distance of an emergency skinny latte and a muffin. Now I love food as much as the next person, so what I find great about fasting is that it’s as much about eating delicious things as it is about abstaining. And there are none of the harmful effects you get from following crazy diets or popping pills, because fasting provides a natural high, an inner boost that works with your body, not against it.

Fasting adds years to your life and life to your years. It’s undoubtedly an excellent way of shifting the pounds and can help to change your shape. But, as you’ll discover, it helps your body work better on the inside, too. One of the amazing proven side effects of intermittent fasting is that it’s anti-ageing at a cellular level, which is the only place that really counts. This inside-out approach really can help to create a glowing beauty from within. This is because intermittent fasting gives your body a break and a chance to catch up on its inner “to-do list”. By allowing your body to have more of what it needs and less of what it doesn’t, you put less strain on your body’s resources and have more time to do the maintenance.

Fasting is so easy, you really can’t fail. In fact, it’s something we all do already – breakfast, quite literally, is breaking a fast of around 12 hours. And let’s not forget one of the best things of all – if you “do” fasting properly (there are several techniques to choose from and by the end of Eat, Fast, Slim you will discover which one suits you), you can finally give up on the endless hamster wheel of weight loss and gain that sees otherwise sane and successful people becoming slaves to whatever dieting fad happens to be the flavour of the month. I know the pain of that world because I existed in it for so long. I also know how good it feels to be free of it.

Intermittent fasting could help you lose over 5kg in just 6 weeks – here’s some real life fasting success stories

Fasting vs fad diets

What I love about fasting compared to pretty much any other diet is its simplicity. It’s much easier to stick to something that is more about watching the clock than counting every calorie. It’s a healthy, simple answer to an industry that has become tricky, overcomplicated and sometimes just downright ridiculous (more on that in a minute). The fact of the matter is if a weight-loss claim sounds too good to be true, it probably is. No fad diet is practical in terms of everyday life and is therefore highly unlikely to be sustainable in the long term. That’s why the nutritional rules and intermittent fasting plans that you’ll find in my book are firmly rooted in sound healthy eating principles.

While you’re trying to find your way in intermittent fasting, you may come across a lot of weird and wonderful advice. If you’re looking for a book on fasting in order to lose weight, I’m pretty sure it won’t be the first book you’ve ever read on the subject (and perhaps you’ve already encountered some of the strange diets out there that could put your health – and your sanity – at risk). Below are some fun snippets that illustrate just what nonsense is out there.
 

“If you can find rabbit, it is an excellent source of pure protein. But do not add mustard sauce on Thursdays.”
The Dukan Diet by Dr Pierre Dukan (Hodder & Stoughton, 2010, p.143)

“You eat nine specially-formulated cookies (just 60 calories each) throughout the day to keep hunger away.”
The Cookie Diet (www.cookiediet.com)

“Eat absolutely no fruit, bread, pasta, grains, starchy vegetables or dairy products other than cheese, cream or butter. […] Eat nothing that is not on the acceptable foods list.” [The acceptable foods list includes such delights as pheasant, veal and flounder!]
Dr Atkins New Diet Revolution by Robert C. Atkins, MD (Ebury Press, 1992, p.123)

“The combination of no breakfast, a cold bath and a caffeine boost is powerful. […] If you hate black coffee, use caffeine pills.”
Six Weeks to OMG by Venice A. Fulton (Michael Joseph, 2012, pp.64–5)

 
Fasting is so much simpler.

Fasting – the future of weight loss

It’s time to stick my neck out. I’d go as far to say that I see intermittent fasting as the future of weight loss. The diet industry is just that – an industry – and a great many consumers have woken up to the fact that they have been sold a dummy. As any seasoned dieter knows, behind the hype and celebrity following, many trendy diet plans are just plain silly and impractical.

Long-term calorie restriction, the backbone of traditional weight loss, can make you prone to weight gain. Not only that, the nutritional aspects of many commercially savvy weight-loss plans are at best borderline, and at worst downright dangerous. The fact that one of the largest dieting companies in the world is owned by a confectionery company illustrates (to me at least) that the industry behind dieting and the promise of weight loss may need a bit of a shake-up.

Fundamentally, intermittent fasting for weight loss is all about nutrition. When you do eat, you must eat well. When you’re fasting, there’s no cutting out of major food groups such as carbohydrates or essential fats. In my fasting plans you’ll find lots of information about what to eat when you adopt a intermittent fasting regime, rather than simply calculating when you don’t eat. In fact, nutrition is even more important when you’re fasting since you’re eating less overall.

Every piece of advice in this book is sound and practical. In my research I’ve discovered that in order to achieve the best results, fasting techniques should be subtly different for women and men, and different again if you’re using intermittent fasting to enhance performance. Whilst science acts as the perfect signpost, we’re all unique – biologically, physically and emotionally, and ultimately it remains your job and your job alone to turn evidence into action.

Even with the greatest advances, there are certain things that science, or nutrition for that matter, can’t explain fully but I will nevertheless attempt to describe how intermittent fasting may make you feel more connected and happier in yourself. Fasting, more than any other nutrition or diet approach, can help you to reset your attitude and recognize the difference between physical hunger and appetite. Slowing down your eating can make the experience as much a “mental break” as a physical boost. Indeed, fasting has been used for centuries as a method of mental and spiritual purification. It’s like setting a part of you free again.

Does fasting work? These real life success stories will convince you.
 

The science of fasting

The evidence that is out there about the benefits of fasting is just so compelling and exciting that it’s worthy of a few minutes of your attention (and I’ll be busting several dieting myths along the way).

The following are a few highlights from the science of fasting

Fasting for weight loss

• It might seem counter-intuitive, but intermittent fasting could help you get your hunger under control. This is partly because of its effects on your hunger hormones, and partly because it helps you to learn the difference between physical and emotional
hunger.

• Forget what you’ve been told about regular meals boosting metabolism – studies show that people who are overweight tend to snack more often.

• Fasting is just as effective as traditional diets for losing weight, but might be easier to stick to and less likely to slow your metabolism – perfect if you want to lose that last bit of stubborn flesh.

Fasting for health

• Fasting – especially in combination with eating less protein – acts like a “spring clean” for the body by switching on a cellular mechanism called autophagy and by reducing the levels of a hormone called insulin-like growth factor (IGF-1) that can send cell growth out of control.

• Regular juice fasts may deliver potent anti-ageing benefits without you having to cut out food completely.

• Whichever fasting format you choose (whether it’s 16/8, 5/2 or another form of intermittent diet), it’s likely to reduce inflammation – good news for conditions such as eczema, asthma and arthritis.

• Contrary to the popular belief that sugary snacks are “brain food”, intermittent fasting may help adults to concentrate better. It could even help to build new brain cells.

Fasting for gym bunnies

• Doing weight training while fasting can help your body build more muscle.

• If you favour cardio workouts, training while fasting can help your body learn to tap into its fat stores more intensively – but it’s not such a good idea to run a race without eating beforehand.

Amanda Hamilton has helped thousands of people lose weight and gain body confidence. Try Amanda’s healthy plans with more than 100 nutritious recipes. Choose a plan to suit your lifestyle and maximize the benefits of fasting – lose weight, slow down ageing and boost your health. Follow Amanda on her inspiring website amandahamilton.co.uk

“Amanda is always an inspiration as she combines true professionalism with enthusiasm, intelligence and knowledge.”
Ian Marber, Nutritionist and Author

The Eat, Fast, Slim Diet by Amanda Hamilton

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