WELLNESS

INTERMITTENT FASTING

SCHEDULED EATING HABITS FOR YOUR HEALTH

WRITTEN BY BETHANEY PHILLIPS

Fad diets and eating trends are nothing new—every year new health kicks come along and take the population by storm. Diets where you eat full-fat, trends where you serve cereal, meal plans where you avoid solids and go on a full-on liquid cleanse. And that’s only the beginning. But intermittent fasting is a concept that defies the trends— not only with its results, but with its lack of gimmick. Intermittent fasting is where you eat during certain times, and then don’t eat during others. In most cases this means avoiding foods or caloric drinks late at night, but the program can be customized to meet each peron’s goals.

Common forms of intermittent fasting include:

• The 16/8 method: Fasting every day for 14-16 hours (usually overnight), then eating during the day for a period of 8-10 hours. • The 5:2 diet: Eating regular meals five days a week, then eating light calories the remaining two, usually 500-600 calories per day. • Eat, Stop, Eat: Fast once or twice per week, then eating normally the remaining days. • Alternate-day Fasting: Fast every other day. • Skipping Meals: This method al-

lows you to skip meals if you’re busy or simply aren’t hungry. These routines vary, but all include forms of intermittent fasting, where the body fuels, then burns calories. The nice thing about the practice, says dietitian Michelle ArasimDiekmann, LD, RD, is you can customize it to meet your health care and/or weight loss needs. Arasim-Diekmann works at Rejuvenate, a Kansas City health care facility that encompasses chiropractic care, mental health, and weight loss. She holds a bachelor’s degree in dietetics and has over 14 years of professional experience helping clients achieve their health goals. “It’s pretty incredible to see

how many people can benefit from [intermittent fasting],” she adds. Arasim-Diekmann says it’s important to focus on a few main things when considering intermittent fasting. Individuals should consult a health care professional to evaluate their unique goals. “It’s important to create an arsenal of getting back to healthy foods,” she says. This is especially true for anyone who might have an underlying health concern. She adds that proper mental health is key, as getting healthy is about making better choices, and changing your mindset about what’s good for the body. When you are eating (not in a fasting stage), be sure to choose high quality foods. Fueling the body with unhealthy calories will do nothing for health goals— weight loss or otherwise. Make healthy decisions with smart proteins, fruits and veggies, and grains, plus plenty of water. A way to help accomplish this is by shopping the perimeter of your grocery store. Start with produce, choosing fresh, in-season food. Seasonal foods will not only be higher in nutrients, but easier on the wallet. Then, skirt the outside of the store to avoid prepackaged foods. Proteins can be found in the meat section—Arasim-Diekmann recommends cuts that are 93 percent lean or leaner. Then it’s time for butters and oils, and finally end with good, healthy grains like quinoa and brown rice. “I highly encourage people to shop this way. It keeps things simple, and simplicity is a big part of eating,” she explains. Another tip she suggests is not eating after 8 pm. There are exceptions based on schedule or health issues (for instance blood sugar levels or diabetics), but in many cases 8 pm is a good rule of thumb. Finally, she says to set yourself up by creating healthy habits, things like exercise and drinking more water. The more you perform these steps, the more they will be muscle memory. It won’t be work, it will be a habit your body craves. Intermittent fasting is not a cure-all, nor is it a perfect plan for every user. Rather it’s a tool that can be adjusted based on each person’s health, lifestyle, and personal goals. Tailor it to your journey, your path, and what works for you.

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