Intermittent fasting has taken the wellness world by storm, not just as a diet trend but as a lifestyle shift that promises more than just weight management by challenging the usual idea of eating three meals a day. While intermittent fasting has its success stories, it also comes with challenges like cravings and potential energy dips.
“I started intermittent fasting because I was exercising but my eating habits were terrible. I could not see the results I had been working so hard for,” says Dineo Mamabolo from Pretoria.
“During my fasting periods, I only drink water. The health benefits I started experiencing while on the journey were losing fat and gaining more muscles, and less acne around my face, which was caused by having gut issues.
“I am no longer as fatigued as I used to be, and I have also dealt with inflammation.”
Dineo Mamabolo
However, she admits that maintaining a balanced relationship with food can be difficult.
“Intermittent fasting requires one to enjoy what they like in moderation without feeling guilty. I haven’t mastered that yet, so there are days when I binge eat, feel guilty, and punish myself. But in reality, it’s okay to have cheat days and enjoy the food you love.”
Amazing results
“Feeling hungry when going to bed is another challenge. When your family isn’t following your programme and doing what they like, the temptation is on another level. It’s not an easy plan but it’s worth it,” says Mamabolo.
For Fiona Matuludi from Pretoria North, the motivation to try intermittent fasting stemmed from her weight-loss journey.
“I was on a weight-loss journey but it was slow. A colleague suggested I try intermittent fasting, and my weight started dropping rapidly. My experience has been amazing because of the results.”
“Cravings and having to skip breakfast were challenges. I now drink warm water and eat clean. When I have my first meal, I make sure it includes all my greens, protein, and fruits for snacking.”
Fiona Matuludi
Dietitian Fanelesibonge Zondo from Durban defines intermittent fasting as an eating pattern that alternates between periods of eating and fasting. Rather than focussing on what to eat, intermittent fasting emphasises when to eat.
“Common methods of intermittent fasting include the 16/8 method (16 hours of fasting with an 8-hour eating window), the 5:2 method (eating normally for 5 days and restricting calories for 2 days), and the 24-hour fast (fasting for a full day once or twice a week).”
Health benefits and drawbacks
According to Zondo, intermittent fasting offers several health benefits, such as:
- Weight loss and fat reduction
- Improved insulin sensitivity
- Cellular repair and longevity
- Enhanced brain health
- Heart health
He mentions that it is not, however, without downsides. Some of the common negative effects are hunger and irritability, overeating, nutritional deficiencies, negative effects on mood and energy, and the potential for eating disorders.
According to him, intermittent fasting is generally safe for most people, but it may not be suitable for everyone.
“Those who are pregnant, breastfeeding, underweight, have a history of eating disorders, or have certain medical conditions should consult a healthcare provider before starting intermittent fasting.”
Dietitian Fanelesibonge Zondo
Fasting safely
To practise intermittent fasting more healthily, Zondo offers the following tips:
- Stay hydrated: Drink plenty of water and other non-caloric beverages during fasting periods.
- Focus on nutrient-dense foods: During eating windows, prioritise whole, unprocessed foods that provide essential nutrients.
- Start gradually: Ease into fasting by gradually increasing fasting periods to allow your body to adjust.
- Listen to your body: If you feel excessively fatigued, dizzy, or unwell, consider adjusting or discontinuing the fasting regimen.
“To prevent overeating during eating windows, plan meals ahead, eat mindfully, avoid junk food, and set limits by being conscious of portion sizes,” he advises.
He further notes that intermittent fasting can be a flexible and effective approach for improving health, but personalisation based on lifestyle and health needs is key.
“Consulting with a healthcare professional or a dietitian can help ensure that you’re meeting your nutritional requirements and doing it safely. Pairing intermittent fasting with regular exercise can further enhance its benefits.”
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