Does intermittent fasting work? According to nutritionist and founder of GP Nutrition, Gabriela Peacock, it does. From weight loss to more energy, intermittent fasting could help you reach your goals
Words: Gabriela Peacock | Images: Shutterstock
Does intermittent fasting work?
Intermittent fasting (IF) is scientifically proven to work. I’ve seen it for myself, over and over again. It’s the easiest, most sustainable way to lose weight and recharge the body. Apart from healthy weight loss, the effects are incredible, from transforming sleep, energy levels and mental clarity, to boosting immunity – and that’s before we’ve even talked about its impact on longevity.
The anti-ageing capabilities of IF are making real waves in the scientific world. Ongoing research is revealing more about how the effects of hormetic stress (the ideal level of exposure to stress), the stimulation of autophagy (how your body reuses old and damaged cell parts) and the clearing of senescent cells (longevity’s greatest enemy) is disrupting the ageing process by slowing it down and profoundly recalibrating how the body behaves. IF allows you to take back control of your body – and what’s amazing is that you’ll feel the difference quickly. The psychological impact of this plays a huge role in the success of IF, which is just as important as the physical effects. When you can feel the changes and understand why they’re happening, it’s very empowering. You’ve put yourself back in charge – and it feels great.
Deciding on a plan
When it comes to choosing an IF plan, it’s important to be honest with yourself about which one will work for you. It’s fine to experiment and see which one lands, as you’re far more likely to stick to something that feels convenient, achievable and fits in with your lifestyle. We are all biologically unique, with different goals. Starting any new programme can feel daunting, but I can guarantee two things: IF will work, and you will feel transformed.
The Reset 700 plan
This is a slightly gentler version of the Super-charge 700 plan from my book, 2 Weeks to a Younger You, and is a good one to start with if you’ve never tried fasting or time-restricted eating before.
The optional 24-hour fast, followed by one day of 700 calories and 16:8 time-restricted eating will still render significant results, but might be psychologically a bit easier initially. My patients often find that once they know what calorie-restricted days are like, it’s easier to extend to three days the following week – but it’s fine if you’d rather stick to just two.
As with the Super-charge 700 plan, it’s important to stay within the 700-calorie restriction and to go for vegan options over animal protein to keep the body in a state of autophagy, as well as to trigger burning fat as a source of energy.
The Reset 700 plan is a great option for better sleep, increased energy and improved longevity by clearing redundant cells and regenerating new ones. Think of it as a spring clean for healthy ageing.
I love the Reset 700 plan because it’s less restrictive, and it helps to reset the body’s systems. It’s easy to adjust to your lifestyle, and easy to maintain. The idea is to keep your body in the state of reset, known as autophagy, which I cover in detail in the book. I recommend focusing on low-calorie soups and salads. And preferably, for those 700 calorie days, try not to eat too much animal protein and focus on plant proteins.
The rest of the time, just follow 16:8, which is a type of time-restrictive eating, where you keep your eating window to eight hours per day (e.g., 8am-4pm, 12pm-8pm, or 2pm-10pm), and ensuring you always try to follow the GP principles.
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What to eat
When following the GP eating principles, make sure you don’t exceed 700 calories during your designated days. Healthy meal composition will help prevent cravings, so try to incorporate:
- High-fibre carbohydrates, especially non-starchy vegetables, as they are low in calories and will help you feel fuller for longer
- Vegetarian sources of protein, to maintain autophagy on these particular days
- Avoid high-fat foods such as oil, butter and cheese, as they will bring up your calorie count
- Your total daily calorie intake should be 700 or below during your designated days. Some people find calorie-tracking apps helpful, as they do the calculation for you. Hurray for anything that makes life easier
- Distribute your calorie allowance according to what suits you, whether that’s two or three small meals or one meal and a couple of snacks. Just try to space them out within your eight-hour eating window.
GP Eating Principles
During the Mindful days when you’re non-fasting, it’s important to focus on healthy eating and follow the GP principles. In short:
- Having a good portion of protein with everything
- Ensuring to eat high-fibre vegetables
- Focusing on anti-inflammatory foods and foods that support your digestion
- Making sure that you keep hydrated
2 Weeks to a Younger You by Gabriela Peacock is published by Kyle Books.