Intermittent fasting (IF) is changing how Kenyans approach nutrition, shifting the focus from constant eating to strategic fasting by alternating between periods of eating and fasting.
It taps into the body's natural ability to burn fat, boost energy and reset itself.
"First, as weight loss is the primary goal for many, IF supports it by naturally reducing calorie intake and promoting fat burning, making it an effective strategy for those looking to shed excess weight," says Maryanne Wanza, a nutritionist and registered dietitian.
Additionally, it improves insulin sensitivity and lowers the risk of type 2 diabetes by reducing blood sugar levels and, consequently, insulin production during fasting periods.
"Intermittent fasting also contributes to better heart health by lowering inflammation and oxidative stress, which are major risk factors for cardiovascular disease," Ms Wanza says.
Furthermore, it enhances cellular repair and longevity through autophagy, a process in which the body eliminates damaged components and recycles cells to maintain overall health.
Who should avoid intermittent fasting?
However, despite its benefits, intermittent fasting is not suitable for everyone.
Ms Wanza advises against it for individuals with a history of eating disorders, pregnant or breastfeeding women, children, those who are sick or recovering from illness, individuals with blood sugar imbalances or on medication, and athletes with high energy demands.
But, are there potential risks or side effects of intermittent fasting? "Yes! One can have headaches or dizziness caused by extended periods of low blood sugar. You could experience hunger, be irritable and fatigued therefore losing focus, especially at the start, which could hinder your ability to engage in everyday activities and responsibilities."
Additionally, you can over-eat during eating windows leading to weight gain and poor nutrition.
"Depending on the level of adherence, some individuals experience a yo-yo effect in weight and eating habits, which is associated with a continuous and gradual weight gain after seizing and some individuals report disrupted sleep," she says.
What to eat and what to avoid
After breaking the fast, it is important to note that intermittent fasting can/will not offset the consequences of a poor diet. Ms Wanza says that foods that have high fat, high salt, high sugar or are highly processed will lead to negative health outcomes.
In the same measure, sugary drinks, alcohol or any drink that spikes insulin should be avoided.
"Alternatively, you could take plain water which offers hydration without any calorie intake. Unsweetened herbal teas and black coffee are equally ideal for those cold days. However, minimise consumption of it to prevent negative cardiovascular effects of caffeine," she says.
When intermittent fasting is not working for you…
You can tell if intermittent fasting is not working for you if you are constantly fatigued or have a brain fog, or your cravings are increased and you binge eat after breaking your fast.
Ms Wanza adds that if you have low energy for workouts or you have not lost any weight despite following the plan, then you should consider a different approach.
If you are a beginner who wants to start intermittent fasting without extreme hunger, Ms Wanza says you could start with a 12-hour fast counted from the last meal of the day to the first meal the next day.
"Then gradually increase the period of fasting by extending the period before the first meal, eating the last meal earlier, or a combination of both."
Also, you could eat enough protein, fibre, and healthy fats increases physiological feelings of satiety which helps sustain energy levels better throughout the day without increasing calories consumed during eating windows.
"Be busy throughout the day and stay away from an environment that encourages you to contend with your hunger constantly," she advises.
