OPINION: FASTING P
eople don’t need to undertake highly-restricted fasting regimes to improve their health or lose weight. It’s unlikely that there’s
more to be gained by extreme fasting at all. At the Genesis Breast Cancer Research
Centre, we pioneered the concept of the 2-Day Diet, where people restrict their calories for two consecutive days and eat a healthy Mediterranean-style diet for the rest of the time. It was originally devel- oped to help women at high risk of breast cancer to lose weight, as we know being a healthy weight cuts their risk of cancer. We’ve found people can get great
reductions in weight and markers of risk of cancer, heart disease and diabetes by restricting calories for just two days a week and ensuring that they maintain the correct balance of protein, fats and carbohydrates on these days. For two days, people can eat between 600-1,000 calories a day depending on their appetite. Unlike other 5:2 diets, many of which advocate the consumption of just 500
Dr Michelle Harvie
Research dietitian, Genesis Breast Cancer Prevention Centre, UK
calories for two days a week, the 2-Day Diet has been clinically proven in randomised tri- als of real-life dieters. The results show that intermittent dieting is more effective and easier to follow than a standard, continuous diet – a 65 per cent success rate versus only 40 per cent with a standard diet. We also found that it retrained people’s appetites on the five unrestricted days so they eat, on average, 25 per cent fewer calories. More studies are showing that intermit-
tent calorie restriction is an effective, viable alternative to standard weight loss diets, which in turn can improve health. But the 2-Day Diet has only been designed and tested for weight loss. It should not be followed by those of a normal weight who perhaps have other health issues.
There are many studies looking into
and making claims about the anti-ageing effects of intermittent fasting, but most of these have so far only been tested on mice. Scientists are learning more about
intermittent fasting day by day and it’s certainly captured the imagination of the public in recent years. It’s a results-driven diet that’s here to stay and not a passing fad, and so something that reputable spas could certainly look to offer their guests.
For the last 17 years Dr Harvie has specialised in diet and exercise strategies for weight loss and preventing breast cancer. She’s also the co-author of The 2-Day Diet. Details:
www.genesisuk.org and
www.thetwodaydiet.co.uk
Spas should offer a range of therapies to complement the fasting regime... But we find colonics to be a step too far – they’re really the domain of the medical spa and should be administered by a trained nurse
A
nyone seeking a very strict fasting regime, with little or no food intake, should visit a reputable medical spa.
Austere protocols are best left to special- ists and are not the domain of leisure spas. As a naturopath, I’m not a fan of extreme
fasting and I find that most people don’t particularly enjoy the process. Anyone who fasts regularly, especially with the goal of weight loss, can affect their metabolism and lose lean muscle mass making it more of a challenge to lose weight. Lifehouse offers an intermittent fasting
programme based on the 5:2 protocol. It’s a much more sustainable programme that people find enjoyable to do while they’re here. They can also easily learn the principles to carry it on in their daily life. We chose the 5:2 for the wealth of solid
research behind it and some impressive potential benefits for those who follow it for a sustained period. With two days of intermittent fasting per week, people are able to lose visceral fat while retaining muscle mass, and the long-term benefits
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Sue Davis,
Health and wellness manager and resident naturopath, Lifehouse Spa & Hotel, UK
appear to be protection against condi- tions such as Alzheimer’s, dementia and decreased risk of certain types of cancers. Guests who undertake a fasting regime
should be closely monitored for the duration of the programme. It’s really important that you keep a good dialogue with them as they can potentially become faint, dizzy or experience muscle fatigue due to the sharp reduction in calories – especially if they’re not following the programme correctly. We see our clients daily and give them a
diet plan that’s very personalised. Spas should offer a range of therapies
that complement the fasting regime. Lifehouse offers body scrubs and seaweed wraps to aid detox, hot stone massage to help with lymphatic drainage as well
as lava shell massage which gives a deep, detoxifying massage working on the principle of alternating hot and cold therapy. But we find colonics to be a step too far – they’re really the domain of the medical spa and should be administered by a trained nurse. Energy work can also be beneficial. The
liver stores emotions as well as toxins and these can be released during a fast or cleanse, so it’s important to know how to help clients who become tearful and emotional during their stay.
Davis helped set up the original cleansing programmes at Chiva-Som in Thailand in the early 90s. Lifehouse offers a range of wellness programmes, including a 5:2 fasting retreat. Details:
www.lifehouse.co.uk
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