Living with excess weight puts people at a higher risk of serious illness or complications, if contracting COVID-19. According to governments statistics, 8% of critically ill patients with COVID-19 in intensive care units have been morbidly obese compared with just 2.9% of the general population (link here). This information shows us that there could potentially be a problem for many and the NHS as restrictions ease.

Research in the UK taken place in 166 hospitals with over 16,749 participants, has suggested that people who are obese are 33% more likely to die with COVID-19 (link here).

Why could this be?

The reasons behind this are still being explored. In the early stages of the pandemic, experts quickly linked the following health conditions such as type 2 diabetes, high blood pressure and coronary heart disease amongst many others, to higher rates of mortality for positive COVID-19 patients. As we already know, these health conditions are greatly linked to obesity.

In light of this information, the government have been focussing on how they can help in the fight against excess weight and obesity. With strategies such as banning the advertisement of high sugar, high fat foods before 9pm, when children are most likely to be influenced. Another tactic, placing high fat, high sugar foods in less convenient places in supermarkets, such as by the entrance and checkout.

With the recent dramatic change in how we live our lives and a big focus on our mental health, there is no better time like the present to address any weight concerns you may have.

People struggling with obesity had a 55% increased risk of developing depression over time. People experiencing depression had a 58% increased risk of becoming obese (link here).

If you would like any professional medical advice on weight loss treatments, you can book now for a free consultation with our specialist weight loss doctor.

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If you want more information on intermittent fasting, please don’t hesitate to get in touch here.

Download your free 5-day intermittent fast meal plan here.

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What is intermittent fasting?

Intermittent fasting is an eating regime that cycles between a period of fasting and a period of eating. Typical methods are 16/8 – where you fast for 16 hours and eat within an 8-hour period, for example between 12pm and 8pm. Alternatively, the 5:2 method, suggests consuming only 500-600 calories on two non-consecutive days and eating normally for the other 5 days of the week.

The Eat Stop Eat method involves doing a 24 hour fast once or twice per week and eating normally for the rest of the week. So, for example, if you have dinner on Monday evening at 6pm and then do not eat anything until Tuesday evening at 6pm, you have completed a 24 hour fast. You may drink water and other zero calorie beverages during the fasting periods.

By using one of these methods, you will reduce the number of calories you eat in a day and weight loss should follow, as long as you don’t over eat during the eating period. Studies have shown the most common and successful method is the 16/8 method. Scroll down for 5 day diet plan using this method.

What are some of the benefits of intermittent fasting?

Weight loss and a reduction in belly fat

According to research, intermittent fasting can help you lose weight and belly fat.¹

A review of scientific data in 2014 showed that intermittent fasting can cause weight loss of between 3-8% over 3-24 weeks. In addition, people also lost 4-7% of their waist circumference which indicates a reduction in belly fat.¹  which is great news for slimmers!

Can reduce insulin resistance

Type 2 diabetes is on the increase and is diagnosed by an increased amount of glucose in the blood.

Human trials on intermittent fasting showed a reduction of fasting blood sugar by 3-6%.¹

Can reduce oxidative stress & inflammation

Oxidative stress is bad news for the body this can lead to cell and tissue damage and is involved in many chronic health conditions.²

Fortunately, several studies have shown that intermittent fasting may support the body to guard against inflammation and oxidative stress.^3,4

 May support heart health

Research suggests that intermittent fasting may reduce ‘bad’ cholesterol, blood triglycerides, blood sugar and insulin resistance – which are all factors linked to heart disease.⁵

 May prevent cancer

Results of animal studies show that intermittent fasting may be a tool to prevent cancer.⁶

A word of caution

Intermittent fasting may not be suitable for everyone. Individuals with type 2 diabetes can fast, however they should do so only under medical supervision. Individuals taking medication should discuss with their GP whether intermittent fasting is right for them, due to the need for some medication to be taken with food. Fasting is not recommended for adolescents who are still growing and women who are pregnant or breastfeeding should not fast.

Additionally, fasting is not suitable for anyone with an eating disorder or who have a history of an eating disorder.

To finish

Intermittent fasting can be a great tool to aid weight loss and with the added benefits as highlighted above therefore for those who can fast it is worth a try. For those individuals who cannot fast, there are other strategies that can help. if you want more information about this chat to our specialist weight loss Dr or nutritionist for guidance.

References

1. Barnosky, A,.R. and Varaday, K.A. (2014) ‘Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: a review of human findings’ Translational Research, 164(4), pp.302-311
2. Johnson, J. et al. (2007) ‘Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma’, Free Radical Biology & Medical Journal, 42(5), pp.665-674 doi: 10.1016/j.freeradbiomed.2006.12.005.
3. Aksungar, F.B., Topkaya, A.E. and Akyildiz, M. (2007) ‘Interleukin-6, C-reactive protein and biochemical parameters during prolonged intermittent fasting’, Annals of Nutrition and Metabolism, 51, pp.88-95. doi: https://doi.org/10.1159/;000100954.
4. Al-Islam, M. et al. (2011) ‘Intermitttent fasting during Ramadan attenuates proinflammatory cytokines and immune cells in healthy subjects’, Nutrition Research, 32(12), pp. 947-955. doi: https://doi,.org/10.1016/j.nutres.2012.06.021.
5. Varady, K.A. et al. (2009) ‘Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults’, The American Journal of Clinical Nutrition, 90(5), pp. 1138-1143, doi: https://doi.org/10.3945/ajcn.2009.28380.
6. Lee, C,. et al. (2012) ‘Fasting Cycles Retard Growth of Tumor and Sensitize a Range of Cancer Cell Types to Chemotherapy’, Science Translational Medicine, 4(124), pp. 124ra27, doi: 10.1126/scitransimed.3003293.

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We take both a medical and holistic approach to weight loss and your health is always our number one priority.

To help you on your journey with us, whether it be the very beginning or a long term plan, we have compiled some useful nutritional and weigh loss advice below.

12 Weight Loss Tips

1. Keep to a meal routine – try to eat at the same times each day.
2. Watch your portion control, take care with your portion sizes.
3. Eat more protein – include a protein source with each meal.
4. Drink plenty of water – don’t confuse hunger with thirst.
5. Start a diet journal – journaling can help to track your progress.
6. Swap refined carbs (white bread, pasta etc.) for complex carbs – wholegrain/wholemeal.
7. Increase fibre intake – it keeps you feeling fuller for longer.
8. Cut out on junk food – choose healthy snacks instead e.g. fruit, nuts, seeds, hummus and dips.
9. Mindful eating – slow down when eating, enjoy your food.
10. Get a good nights sleep – aim for 7 to 8 hours per night.
11. Don’t drink your calories – the average can of fizzy drink contains 150 cals. Choose your calories wisely.
12. Get active – exercise burns calories and aids weight loss. Walking for 30 minutes every day is a great start, if you have not done any exercise for a while.

Healthy Snack Ideas

For maximum weight loss try not to snack if possible, make your meal-time portions enough to satisfy your hunger. But if you do feel that you need a snack, choose from the healthy options below:

1. Hummus and vegetable crudites.
2. Greek yoghurt and mixed berries, drizzle of honey or maple syrup.
3. One piece of fruit and a bit of nut butter. – Merdian nut butters are a great choice, available in all major supermarkets – https://shop.meridianfoods.co.uk/
4. Raspberry Bliss Balls – So delicious!!  See recipe below.
5. Cut slices of red and green bell peppers with 3 oz of guacamole.
6. Small portion of cottage cheese with a sprinkle of flaxseeds and cinnamon. Linwoods flaxseeds available in major supermarkets – https://linwoodshealthfoods.com/uk/shop/?gclid=EAIaIQobChMIh8293-306wIVw-ntCh1oowUDEAAYASAAEgJ5FfD_BwE
7. Kale Chips
8. Dark chocolate and almonds. Choose dark chocolate with at least 70% cocoa solids. 1oz of dark chocolate and 1oz of almonds is 300 calories.

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