Connector March 2024

CONNECTOR.AE 52 CONNECTOR.AE 53 Health and Wellness Health and Wellness How To Ensure That You Get Enough Nutrition While Intermittent Fasting? Ensuring adequate nutrition while practising intermittent fasting is crucial for maintaining overall health, energy levels, and the effectiveness of the fasting method. And Dr. Zemer Wang, Medical Director at DP World’s Aviv Clinics Dubai, suggests these strategies: Plan Your Meals Balanced Diet: Focus on a balanced diet that includes a variety of foods from all the food groups: fruits, vegetables, grains, protein sources, and dairy or alternatives. This diversity ensures a wide range of essential nutrients. Meal Planning: Plan your meals and snacks to ensure they are nutrient-dense and balanced. It helps in avoiding impulsive eating choices that may be less nutritious. Prioritise Nutrient-Dense Foods Prioritise whole foods rich in nutrients, including lean protein sources like meat, fish, dairy, legumes, and nuts. Incorporate highfibre options like vegetables, fruits, legumes, and whole grains to aid satiety and digestive health. Include healthy fats from sources such as avocados, nuts, seeds, and olive oil to support brain health and the absorption of fat-soluble vitamins. Stay Hydrated Water Intake: Drink plenty of water throughout the day, as hydration is crucial for overall health and helps absorb nutrients. Water intake should not be restricted during the fasting part of the day. Dr. Pranab Gyawali, Consultant Gastroenterologist at Mubadala Health Dubai, highlighted the positive impact of intermittent fasting on digestive health, citing patient feedback indicating reduced bloating, improved regularity, and weight loss. However, cautioning against decreased fluid intake and fibre, he emphasised the need for gradual adoption of intermittent fasting and mindful eating habits for optimal results. Dr. Gyawali stressed the importance of staying hydrated by drinking plenty of water between fasting periods to support gut health. Monitor Your Body’s Response Listen to Your Body: Pay attention to how your body responds to intermittent fasting. If you experience signs of nutrient deficiency (e.g., fatigue, weakness, hair loss), reassess your diet or consult your physician. Adjustments: Be willing to adjust your eating window, the frequency of your meals, and the composition of your diet based on your nutritional needs, lifestyle, and how you feel. Educate Yourself Nutritional Knowledge: Understanding the basics of nutrition can help you make informed choices about what to eat during your eating periods to ensure you’re getting a balanced intake of nutrients. Myths To Be Debunk Intermittent fasting is often seen as the simplest method for weight loss, with many believing it’s solely about fasting rather than controlling calorie intake through meals. And debunking some myths, Dr. Zemer Wang, Medical Director at DP World’s Aviv Clinics Dubai, adds, “When it comes to weight loss, the effectiveness of intermittent fasting for weight loss varies significantly among individuals, influenced by factors such as age, sex, baseline metabolic rate, lifestyle, and the specific type of fasting regime followed. Some people may experience significant weight loss and health benefits, while others may find little to no difference compared to other dietary approaches.” Debunking the misconception that you can consume anything during intermittent fasting, Dr. Zemer Wang, Medical Director at DP World’s Aviv Clinics Dubai, said, “Despite the structured eating windows, the basic principle of calorie balance still applies. Intermittent fasting helps some people reduce their overall caloric intake by shortening the eating period, but it does not inherently negate the calories consumed. Overeating during the eating windows can offset the potential weight loss benefits.”