Dietary Tips - Concepts Explained

Author: Nick Karuna

Intermittent Fasting

Fasts typically last over 12 hours without food. Benefits include weight loss, aid in the cellular repair process, improved sleep, improved digestion, increased mental health and reduced insulin resistance. A break from food for over 10 hours allows microbes in the intestine time clean the gut lining. Anything more than tea without milk will break a fast.

Carb Cycling

Most people don’t eat enough protein. Leptin is released by fat tissue which regulates the sensation of feeling full. Leptin levels are increased temporarily on days when you have a larger intake of carbs, which may improve metabolism and the body's ability to burn fat as fuel in the long term. This translates to eating carbs 1-2 times a week if weight loss is the goal.

Worst Foods - Sensitive Tummies (IBS)

Lactose (Cow's milk, eggs, cheese and dairy)
Gluten (Breads and pasta)
Cruciferous Vegetables. (Broccoli, cabbage, kale and cauliflower)
Beans, Quinoa, Lentils, Chickpeas, Pumpkin
Red meats, Fatty fish
Highly blended, rich or fried foods
Caffeine, Alcohol, Chilli
Fermented foods, Probiotics (some types)

Everyone is different. This is not an exhaustive list also see the FODMAP diet for more information.

Sleep and Weight

Unhealthy sleep patterns spike cortisol, which promotes weight gain, and lead to lower levels of leptin, a hormone closely linked to weight loss. When cortisol rises, it tells your body to conserve energy to function during the day, which in turn causes your body to retain fat. Daily exercise helps promote good sleep. A hot tub (or similar) followed by a cold shower also helps relax the body ready for sleep.

Also see: Daily Routine for Good Health