The Omar Niode Foundation is pleased to feature a guest blog post from Working London Mummy

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FASTING AND FEASTING. A NEW WAY TO HEALTHIER AGING ?

As the world struggles with increasing obesity and a sedentary lifestyle, we are regularly deluged with new and differing dietary regimes. Low fat, good fats, high fibre, low carbohydrate and high protein diets have all had their proponents.

As science begins to pick apart the underlying nature of weight loss, some interesting ideas are beginning to emerge. It seems that fasting for a couple of days a week is beneficial. Like many Muslim nations, Indonesia is well accustomed to the practise of fasting on religious grounds. Recent studies are beginning to show that alternate day fasting on a regular basis is beneficial. Not only in terms of weight loss but it appears to have a degree of anti-aging effect as well. It also has a cardiac protecting effect. Data from animal and human studies has shown that alternate day fasting reduces the changes in heart function that are seen with aging and reduces the risk of coronary heart disease.

So how does it work? Well first I must state that this article does not seek to provide medical advice and should not be interpreted as such. Fasting is not recommended for pregnant women or diabetics on medication. Anyone considering a diet that involves fasting should first discuss it with their medical practitioner, and do it under medical supervision.

Here is a summary of what the studies to date have shown. On fasting days, researchers have advised participants to consume between 0 and 50% of normal caloric requirements. On non-fasting days, participants are free to eat normally. The important thing is to maintain nutrient intake or take supplements to prevent vitamin and mineral deficiencies. Women are generally advised to consume around 500 kCal on a fasting day, whilst Men should consume 600 kCal. This can be split across the day, so it is not a true fast in the style of Ramadan, but the effect of such a marked reduction in caloric intake is to trigger a metabolic shift in the body that promotes more weight loss, reduction in fat tissue and reduced than would be seen on a normal reduced calorie diet. This is even though on the non-dieting days, there are no restrictions on calories.

Most studies have not examined the effects of alternate-day fasting beyond 20 weeks, many have been shorter. Whilst clearly there may be feelings of hunger and irritability on fasting days, compliance on a longer term basis appears to work well as the ‘feasting’ days outnumber fasting ones and this makes it easier to incorporate a weight-loss regime into social and family lifestyles that so often impact on healthy eating intentions. Of course long term weight loss can only occur if non-fasting days are treated as days to eat normally rather than gluttonously.

However it is interesting and surprisingly simple to create light and yet filling dishes on a fasting day. Meals that work well on fast days include grilled meats and fish with a salad (without a heavy dressing or sauce). Small portions of Lentils, Brown Rice or other carbohydrates are also helpful to keep you feeling fuller for longer. Dishes such as this Javanese Beef soup, this broth based Sayur sop and this Tofu and Beef soup Tahu Campur are ideal. Food that is spicy and full of flavour, yet low fat and full of good nutrients from stock , vegetables and meat. They certainly help to avoid the feeling of deprivation.  

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Photos by Maira Niode