I have followed an intermittent fasting (IF) diet since 2014 and have stuck at it for two reasons. Firstly, the health benefits, the list is a long one. For me, it helped control my polycystic ovary syndrome (PCOS) symptoms. One of my main symptoms was weight gain, caused by my body creating high levels of insulin, which, in turn, made me insulin resistant (IR). Insulin is a hormone which allows the body to burn glucose (sugar) for energy. Being IR is mentally and physically harmful and takes (as well as other things) an incredible amount of will-power to cure. This is not easily done when another symptom of IR is tiredness. The second reason I stuck to IF is for the time saved preparing fewer meals. I started off with 5:2 to help cure my PCOS. Once achieved I swapped to 18:6 but quickly and happily adapted to 22:2 also known as one meal a day (OMAD). OMAD was very doable as I would train at the gym during my lunch break and study at university in the evenings.
When Covid-19 hit and forced everyone to work from home my OMAD diet was no longer doable. However, my body had adapted to eating in a smaller window so reverted to 18:6, having two meals a day. This, however, took time out of my day that I had reserved for studying, which sounds silly but fitting in a degree and revising for exams around a work schedule leaves little time to play or cook with.
I thought my prays had been answered when I found a vegan meal replacement shake that was so delicious, filling and packed with vitamins that vegans usually lack in. Plus, it took two seconds to shake and make. Winning! However, anything that sounds too good to be true, or in this case tastes, probably is. After wondering why I had been gaining weight instead of losing it whilst exercising and eating what I thought was healthily, I decided to research what exactly is in these shakes. A vegan protein blend is the first ingredient. The second Maltodextrin, a carbohydrate with a higher glycemic index than table sugar. A side effect of Maltodextrin is weight gain and if consumed too frequently can trigger diabetes!
After learning about the ingredients, I threw out (and nearly up) my reserves and sought professional advice from Aneequa Bhatti, expert nutritionist and health coach. Aneequa has worked in the well-being industry for over ten years and offers nutritional theory to many of her clients. During my consultation, Aneequa and I discussed my medical history and what could be done to get my health and diet back on track.
Here is what Aneequa had to say.
Essential Vitamins
As a vegan, you might not be getting enough vitamins B12, D, Zinc, Iron or Omega 3 in your diet but making some slight additions can help. Vegan sources of B12 include marmite or fortified cereals, and pumpkin seeds and cashews are packed with zinc. Try adding walnuts or chia seeds into your diet to boost your Omegas and tofu, lentils and spinach for your iron. In an ideal world, we would get our vitamins from food sources, but a really good supplement like Biocare’s ‘One a Day’ provides a broad spectrum of nutrients.
Lowering Insulin
When it comes to diets for insulin resistance, unfortunately there is no one-size-fits all approach. Opt for a diet rich in whole, unprocessed foods, avoid processed food with high fat, sugar and salt content and choose non-starchy vegetables such as broccoli, asparagus, mushrooms, beans and turnips over potatoes. Also, try and reduce your calories coming from carbs, opt for healthy fats and protein instead.
Quick and Easy Nutritious Meals
Nutritious meals can be quick and easy if you are prepared- one of my favourite dishes to throw together is a Buddha Bowl. Throw some falafel or lightly fried tofu pieces in a bowl with anything else you have lying around- salad leaves, cherry tomatoes, half an avocado, chickpeas and some diced peppers. Add a dollop of hummus or a low-fat dressing on top with a sprinkling of seeds, et voila!
Protein Shakes
If you’re into fitness and looking to build muscle quickly; a decent protein shake can be a good choice. But it is important to remember that it is a convenient way of increasing your daily protein intake for a certain length of time rather than a meal replacement. Over-consumption of protein can lead to kidney stones or even kidney disease so if you are susceptible to these issues it is wise to stay away.
Supplements vs The Real Deal
It is always going to be better to get your nutrients from unprocessed, whole foods rather than a meal replacement shake. Whilst it seems that these shakes have now evolved (and many on the market are preservative, non-GMO and sugar-free etc.) I would question why someone is wanting to reach for a shake over a nutritious dinner- a history of disordered eating could be an issue. If you’re time-limited, then a good quality meal replacement can be a better option than fast food, especially if it is full of vitamins- but I would check the nutrition panel to see what is in it.
To find out more about Aneequa’s services visit her website www.londonwellnessedit.com
Want to know more about intermittent fasting and weight loss? Click here.
