Well, the weeks have flown by again since our last post, but we’re back to take a look into all the many advantages there are to overnight fasting, how best to break your fast and how to handle a case of the mid-morning munchies!
Fasting
Does it matter when you eat, or what you eat?
Actually, both. Eating late at night then having breakfast as soon as you wake up may cause you to miss out on the benefits of an overnight fast - these include better brain health, weight loss, and improved digestive and immune function!
So, what does this involve, and is it right for you?
If you fast long enough overnight (this means not eating for 10-16 hours) your body will use its fat stores for energy. When your body uses fat stores for energy, fatty acids called ketones are released into the bloodstream. This contributes to weight loss and brain health, and can help manage or prevent inflammation. During fasting, certain species of microbes help create a healthier and more efficient gut barrier, leading to better digestive and immune health too! Fasting can also help reduce insulin resistance, which can lead to diabetes.
Another benefit of eating earlier in the evening is improved sleep - ideally you should eat your last food about 3 hours before going to bed - this is long enough for your stomach to finish digesting your food, but not long enough for you to feel hungry before going to bed. Your body can then focus on recuperation and its housekeeping tasks (your digestive system has its own housekeeper that requires time between food to fulfil its functions) while you sleep. Better sleep leads to better digestive health, and better digestive health leads to better sleep, so it really is a win-win!
As with any change to your diet, it is always best to seek medical advice before making significant changes if you have any underlying medical conditions, and to remember that no single regime works for everyone as we are all individuals with unique requirements and differing schedules!
Breakfast
Whatever time you decide to break your fast, sometimes it’s hard to know what to start your day with. You’re in a rush, not feeling very creative, and just need to get fed and go. Often people will just reach for a bowl of cereal or grab a slice of toast and marmite, but there are other options! Your body needs some nutrition, and toast or cereal on their own won’t be providing your body with much more than a sugar hit to fuel itself on.
One thing I particularly like to make is an omelette.
I’ll cook up some red onion and garlic in a little coconut oil, add sliced peppers and courgettes, then transfer them to a plate while I cook up the egg into an omelette (sometimes I’ll even add a few slices of hard goats cheese - yum!). Then I add the veg back in and fold. Serve with some shelled hemp and avocado (and a sprinkling of Himalayan pink salt & pepper) - delicious! It’s low carb, high protein and has healthy fats, so it keeps your blood sugar levels stable (more about this in a future blog!) and will keep you full until lunch. Other favourites of mine are:
Oats made with cashew milk and mixed with almond butter, an apple and some spices (cinnamon, nutmeg, all spice)
A couple of our Courgette Fritters (in place of toast), a couple of poached eggs, half an avocado and some hemp hearts (a great source of protein - I love them on eggs and salad!)
Protein shake made with protein powder (I use nutrivita vegan protein powder), a frozen banana, some added ice cubes, oat or cashew milk, almond butter, some cacao powder and a couple of drops of peppermint oil - a delicious mint choc shake!
What most of my breakfasts have in common (because we all have treat days too - french toast anyone?!) is that they are generally lower carb, high in protein and have healthy fats. It’s a great start to the day and sets me up the right way.
Why not give one of them a try?
Mid-morning snacking
Perhaps you eat breakfast early, or skip it entirely, so you are positively starving by 10am?! Maybe you struggle with maintaining your blood sugar if you don’t eat frequently? Whatever your situation, if you’re going to snack (and for me, if I’m hungry, I eat!) it’s always better to have something healthier to hand to avoid reaching for the cookie jar!
As with all meals, what is best for you to eat depends on your individual circumstances, but as a general rule it is better to avoid packaged, highly processed foods (chocolate bars, cakes and biscuits) and to go for homemade snacks or even better, whole foods.
If you’re a morning biscuit fan you’re probably not going to want to give that up for some carrot sticks and hummus right away, and sometimes you need something easy to eat on the go. In a hurry? You could grab one of our Power Rounds or Chewy Fruit and Nut bars - they have plenty of good carbs, protein and healthy fats as well as a bit of sweet to keep your cravings at bay. If you have the time and inclination to bake there are lots of healthy recipes online - protein balls (like our bliss balls), chocolate brownies made with black beans or sweet potato, or cakes, like our carrot and courgette bites.
Although these treats will still have some sweet in them such as dates, maple syrup or honey, it is in much smaller amounts than processed foods (and no refined sugars), and they are packed full of other nutritious ingredients, and that’s where the benefit really lies. It’s not just about the less desirable foods that you leave OUT, but even more about the nutritious foods you put IN to your body. Food is fuel, and the shocking (if not surprising) truth is that a great deal of the packaged items on supermarket shelves unfortunately don’t actually qualify as food (Food: Any nutritious substance that people or animals eat or drink in order to maintain life and growth).
See our shop for any of our delicious snacks or try our snack package (or our vegan option) for a quick and convenient way through your working week :-)
Comments