The mum-approved way to lose weight - fast

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The easy way to follow Intermittent Fasting



Never feel completely satisfied after a meal or snack, or does running around after young kids mean sticking to rigid diets is impossible? You have probably heard of Intermittent Fasting. For the uninitiated, it is the eating style taking the world by storm that schedules regular, short-term fasts for transformative benefits like weight loss, improved body composition, and overall well-being. 

Many fad diets involve fasting, but Intermittent Fasting is the healthier, science-backed alternative that schedules most of your carbohydrate intake into a smaller section each day (usually around eight hours).

It's gaining popularity among celebrities too. Brazilian supermodel and mum Gisele Bündchen revealed in her book  Lessons that she follows the 5:2 version of Intermittent Fasting, which involves eating normally on five days of the week and restricting calories to 500-600 calories on the other two. Spanish star Elsa Pataky has reportedly incorporated Intermittent Fasting into daily life after being put on to it by her husband, Chris Hemsworth.

The best news is that Intermittent Fasting isn't about following a new way of eating. It's about returning to how our ancestors ate for centuries as a way to avoid modern health complications and diseases. 

Despite its popularity, many are still confused about the exact ins and outs of intermittent fasting, especially the many different forms it can take. The most popular method is the 16:8 method, which involves fasting for 16 hours and consuming all meals and calories during the other eight hours on a 24-hour day. This might mean skipping breakfast, eating your first meal around midday and finishing your last meal by 8 pm. For mums who love breakfast, the first meal could be consumed around 10 am, with dinner finished by 6 pm. 

During fasting, water and low-calorie beverages like black coffee and tea are allowed as they don't interrupt the body's fasting state. Some also find it helps them feel satiated during their fasting window.

nuut makes Intermittent Fasting super easy with our new nuut 14-Day Intermittent Fasting Meal Plan , which dives deep into the science of fasting with delicious, nutrient-rich meals for long-lasting results.

nuut's Intermittent Fasting Meal Plan follows the 16:8 method, which involves fasting for 16 hours and eating three meals within 8 hours. It starts gently with one day of fasting followed by a regular eating day. The rest of the week is split into days of fasting and regular eating (i.e. two days on, one day off). Each week includes a variety of simple, delicious recipes which maximise your fasting results.

Start by picking an 8-hour window for your fasting days and limiting your food intake to this time.

Popular 16:8 time windows include:

The new nuut Intermittent Fasting Meal Plan includes everything you need to follow this style of eating like a pro:

Intermittent Fasting Benefits
Expect to experience incredible benefits, like weight loss, longevity, better heart health, and increased cellular repair processes. Research shows that periods of fasting can be used as an overall health tool to improve irregular glucose levels, high blood pressure and disproportionate percentages of body fat, as well as reduce inflammation. Intermittent fasting has also been positively linked to a reduction in ectopic fat, the unhealthy fat surrounding organs typical of type-2 diabetes.

The Science of Intermittent Fasting
Think the perks of time-restricted eating sound too good to be true? Science shows the physiological mechanisms behind Intermittent Fasting, like ketosis and autophagy, provide transformative wellness benefits.

Here's how it works…

Ketosis is a natural metabolic state in which the body produces ketone bodies out of fat used as the body's energy source instead of carbohydrates. Glucose (blood sugar) from carbohydrates is the preferred fuel source for most body cells; however, following a high-fat and low-carbohydrate keto diet or fasting can force your body to switch to ketosis. You need to fast for a minimum of 12 hours to transition into this ketogenic metabolic state to call on ketone bodies in conjunction with free fatty acids as the body's primary fuel.

The presence of ketones helps prevent many chronic diseases by reducing oxidative stress and inflammation. Research has also shown that ketosis can regulate appetite, normalise blood sugar and insulin response and aid weight loss.

Autophagy is a process activated further into periods of fasting, which triggers many of Intermittent Fasting's five-star benefits. Autophagy is your body's process of reusing old and damaged cell parts. Your body's cellular recycling system disassembles a cell's junk parts and repurposes the salvageable bits and pieces into new, usable cell parts. Without it, the body experiences accelerated ageing and neurodegenerative diseases because the more we age, the more autophagy is reduced. Fasting can be used to activate a pathway that inhibits what is called mtor activity, which ultimately induces a state of autophagy. To achieve this result, glucose levels must gradually deplete with a significant drop in insulin levels.

According to the limited research available, you need to fast for at least 24 hours to experience deeper states of autophagy. In human studies, autophagy has been detected in neutrophils (a type of white blood cell that helps to heal damaged tissues, an essential part of the immune response) once 24 hours of fasting is reached. So to reap the benefits of fasting-induced autophagy, you must follow one of the variations involving more extended fasting periods.

What are you waiting for? Jump on board and experience Intermittent Fasting's benefits the nuut way.

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