CosBeauty is the #BeautyAddict's guide to lifestyle, health and beauty in Australia.
In this issue:
- The Breast Report - your guide to augmentation
- Put an end to bad hair days
- 24 hour makeup, products that last
- Sex appeal - do you have it?
feature Alternate Day Fasting Professor Krista Varady created the Every-Other-Day Diet, based on her groundbreaking research into ‘alternate-day modified fasting’ at the University of Illinois in Chicago. Proponents describe it as ‘the diet that lets you eat all you want (half the time) and keep the weight off!’ The plan involves alternate ‘fast’ and ‘feast’ days. Fasting days consist of a single 500 calorie meal at lunchtime. But then there is no restriction on what, when or how much is eaten on feasting days. The two key attractions are: • The promise that ‘you’ll lose weight and improve your health – while eating anything you want and all you want, every other day’; • Where most diets include a daunting set of rules to be obeyed – what you can eat and can’t eat, how much you can and can’t eat, when you can and can’t eat – here there is only one rule: eat no more than 500 calories on Diet Day, eat anything you want and as much as you want on Feast Day. That’s it. No counting calories, carbs, fat or protein. No avoiding any particular food; all foods are allowed. No complex meal preparations and plans. Two Days Per Week Fasting Developed by popular UK TV medico Dr Michael Mosley, the Fast Diet involves fasting for two days per week. People maintain their usual eating routines for the other five days. Dr Mosley sums up: ‘If we were to distil the Fast Diet into a single soundbite, it would all come down to 5:2. That’s five days of normal eating, with little thought to calorie control and a slice of pie for pudding if that’s what you want. Then, on the other two days, you reduce your calorie intake to 500 calories for women and 600 calories for men.’ Proponents claim that since you are only fasting for two days of your choice each week – and eating normally on the other five days – there is always something new and tasty on the horizon. In short, it’s easy to comply with a regime that only asks you to restrict your calorie intake occasionally. It ‘recalibrates the diet equation, and stacks the odds in your favour’. Importantly, the plan is designed as a ‘well-signposted path towards a longer, healthier life’; weight loss is ‘simply a happy adjunct to all of that’. Hence, according to Dr Mosley, this eating plan can not only help people lose weight, but offers an array of other health benefits: ‘Studies of intermittent fasting show that not only do people see improvements in blood pressure and their cholesterol levels, but also in their insulin sensitivity.’ And how did he come up with the recommendation that women have 500 calories and men have 600 calories on a Fast Day? Dr Mosley explains: ‘We used the rule of thumb that women need 2,000 calories and men need 2,400 calories per day and on a Fast Day you should eat a quarter of a normal day’s recommended calories.’
FAQs Medical News Today assessed the most common FAQs for beginners to fasting routines. Can I still exercise? In an interview with US magazine The Atlantic, Professor Krista Varady (creator of the Every-Other-Day Diet) noted that for people beginning her regimen, after the first 10 days ‘their activity levels were similar to people following a traditional diet or an unrestricted eating plan’. It may also be most beneficial for exercise sessions to end one hour before mealtime. Daily Intermittent Fasting Daily intermittent fasting limits eating to a certain number of hours each day. The 16:8 Diet is an increasingly popular method, which involves fasting for 16 hours per day, leaving an eight-hour window for eating. There are various forms of this plan, with the most popular advocating that the ‘fasting’ phase should last through the night and during the morning hours. Ideally the ‘fast’ should then be broken around midday, with the last food for the evening being consumed around 7pm or 8pm. Alternately for those with a personal preference for later daily routines, the food window may be between 2pm and 10pm. Periodic Fasting Medical News Today has reported on a study suggesting periodic fasting – defined as ‘one day of water-only fasting a week’ – may reduce the risk of diabetes among people at high risk for the condition. Another study, conducted by Dr Valter Longo at the University of Southern California found longer periods of fasting (two to four days) may even ‘reboot’ the immune system, clearing out old immune cells and regenerating new ones – a process they say could protect against cell damage caused by factors such as ageing and chemotherapy. Won’t I eat too much on feast days? According to Professor Varady, people do eat more than their estimated calorie needs on ‘feast’ days. However they do not eat enough to make up the deficit from fast days. And other UK researchers (at University Hospital in Manchester) have reported that people unintentionally eat less on non-fasting days as well. Will I be hungry on fasting days? Professor Varady reports that the first 10 days on the Every-Other-Day Diet are the most challenging. Calorie-free beverages, such as unsweetened tea, may help offset hunger. Do I still fast once I’m ready to maintain my weight? Some plans, such as the Every-Other- Day Diet, also include a weight maintenance phase, which involves increasing the number of calories consumed on fasting days from 500 to 1,000. Other plans recommend decreasing the number of fasting days each week. www.cosbeauty.com.au 87