Caught up with your best buddies lately? Whether it’s keto, DASH, Mediterranean or Flexitarian, chances are someone in your social circle will be on a diet right now. And with celebrities such as Gisele Bündchen, Hugh Jackman and Nicole Kidman all reportedly followers of intermittent fasting (IF), the diet will likely have cropped up on your social media feeds. So, we spoke to a nutrition expert for the lowdown.
16:8, 5:2 or something else?
Whether you want a time-restricted fast (think the 16:8 diet), an alternate day fast or modified IF, a twice-a-week fast (aka the 5:2 diet); or the more challenging 24-hour fast (Eat-Stop-Eat diet), there are myriad options. But do any of them actually benefit your health? Dr Rana Mosli, associate professor and head of the clinical nutrition department at King Abdulaziz University in Jeddah, notes that when practiced correctly IF can help individuals lose weight and body fat as well as helping to improve health parameters such a blood glucose and cholesterol levels.
“Research studies examining IF have found the regimen to have beneficial effects on body weight and body composition, cognitive function, longevity, and chronic disease risk”, she says. “Some evidence suggests that IF can improve blood cholesterol levels and can help control blood glucose.
“Others have found that IF may improve liver function and health. I believe we will see even more studies in the future looking at IF and further benefits will be unveiled.”
It’s not just about fasting
As with all diets, any perceived health benefits will be undone if you’re reaching for the cookie jar on your non-fasting days. Fortunately, Riyadh’s health-food scene has exploded, with places like Greens and its Insta-worthy pots of goodness and subscription delivery apps like Zero Fatty ensuring that getting your five-a-day is completely hassle-free.
And while we wait for chef and restaurateur Susy Massetti to open eat’sy, why not try her yummy-sounding roast chicken on a bed of roots and garden vegetables with a simple extra virgin olive oil and herb dressing?
“I personally support intermittent fasting”, says Massetti.
“When I do it, I tend to eat only once a day and make sure that my meal is well balanced and as complete as possible, containing all the important nutrients that a good balanced diet must have.”
Of course, your nutritional needs will depend on your age, weight and health status, but Dr Rana Mosli and chef Massetti are in agreement when it comes to adopting a well-balanced approach when you break your fast. Dr Mosli suggests “following a diet with adequate lean protein sources, whole grains, healthy fats, and a variety of fruits and vegetables.
“Hydration is also key, so I recommend consuming an ample amount of water.”
Train smart
If you’re practicing IF and health and fitness is important to you, chances are you’re a gym bunny too. But what do the experts have to say about fasting and doing dolphin push ups?
“Nutrition and training do go hand in hand,” says Justin Holliday, a personal trainer at Riyadh’s 24N, an elite personal training company in the capital.
“But when you’re fasting, it’s about being smart around your training. You need to consider the timing of your training, when you start your fast, and what foods you have after you break your fast. We always recommend you seek professional advice to ensure your training is optimised to your specific needs and goals.”
Holliday is quick to point that you can make gains in your overall health and fitness long before you go down the IF route. And, in fact, there are some instances where he believed IF isn’t beneficial.
“The success of any training protocol comes down to your individual goals and the training plan you’re following. If you’re training in the morning and your ultimate goal is to add muscle mass, you’re going to need some form of protein afterwards,” Holliday explains.
“And if you’re not eating afterwards, there is a danger that you could go into a little bit of a catabolic state. It’s not really going to help you reach your goal as optimally as a balanced nutrition plan would.”
So, before you jump on this trend, decide IF it’s right for you – and be sure to consult your physician or doctor with any questions.
Eat’sy: instagram.com/susy.massetti. Greens: order.subscribegreens.com/menu (055 521 5788). Zero Fatty: zerofatty.com (053 455 8802). 24N: 24nriyadh.com (503 835 517).
Healthy eats to try
moon shell
You might come here for the coffee but you’ll definitely stay for the array
of vegan soul food options.
Open daily 7am-11pm. Othman Bin-Affan, King Abdullah District, instagram.com/moonshell_sa (053 630 0962).
Naba’at
The restaurant specialises in plant-based diets and offers meat-free options, which include the falafal bowl and crispy burger.
Open daily 1pm-10pm. Al Imam Ash Shafii, Al Manar, instagram.com/nabaat_sa (055 223 1338).
Wabi Sabi
This wholesome restaurant has superb salads and a jackfruit burger –
a plant-based alternative to meat.
Open daily 9.30am-11.30pm. King Muhammad V, As Sulimaniyah, instagram.com/wabisabiksa (055 228 8284).
