You could be doing intermittent fasting all wrong

It’s the diet of the moment - here’s how to do it right.

Healthy chicken and vegie stir-fry

Intermittent fasting is definitely the diet of the moment. 

Here’s a quick guide to how it all works – and an explainer on the simple mistake lots of people make when they first start.

What is intermittent fasting?

Intermittent fasting is a proven weight loss strategy that involves cutting calories at certain times of the day or certain days of the week. There are different methods (Fast 800 may sound familiar), but the 5:2 strategy is the most popular. It involves eating normally five days a week then fasting for the other two days of the week (cutting your daily intake right down to 500 calories).

“Rather than every day of the week being a ‘diet day’, you have, say, two diet days per week,” writes our nutritionist Chrissy Freer. “And instead of cutting out a little each day, you cut a lot more calories on those two days. This means you can enjoy your usual eating pattern for the rest of the week.”

What are the benefits?

Aside from losing weight and feeling great, scientific evidence has recently proven that intermittent fasting methods may improve insulin sensitivity and glucose levels while lowering blood pressure and reducing inflammation.

Why does intermittent fasting work?

Taste’s nutritionist Chrissy Freer says intermittent fasting works because it’s a much more sustainable weight-loss strategy than attempting to cut calories day in, day out. For many people, the “daily grind” of calorie counting is too difficult.

Intermittent fasting is challenging, but it’s flexible – you can slot fasting days into your schedule when you know you’ll be able to stick to them. If you know you have a stressful meeting on Monday, you can slot your fasting day in later in the week. Feel like going for dinner on Friday? Go for it. Just make sure you fast on another day.

The easy mistake you could be making

Intermittent fasting has come under fire recently because some dieters have been using their non-fasting days as an excuse to triple their regular calorie intake and eat all the food they can handle (including junk food). But sadly, that’s not how it works.

As Chrissy says, intermittent fasting only benefits your body if you stay mindful of your calorie intake on non-fasting days and eat a balanced, healthy diet at all times. She recommends sticking to a limit of 1500 to 2000 calories on your non-fasting days and following the Mediterranean diet, which is made up of wholegrains, fruits, vegetables and lots of other good stuff that will fuel your body.

“Over-indulging on non-fasting days can derail your good work,” she writes. “While you don’t need to calorie-count on non-fasting days, if you want to lose weight, you shouldn’t overcompensate by eating badly.”

Read our full guide to intermittent fasting.

Want to know more about intermittent fasting? Check out these:

• What is intermittent fasting?
• The fast 800 diet
• The 5:2 diet

Originally published as You could be doing intermittent fasting all wrong