Book shines light on improving wellbeing and eating through 'super-fasting'

Chef Craig Rodger, AUT's Professor Grant Schofield and AUT's Dr Caryn Zinn have co-authored a book on super fasting called 'What the Fast'. Photo / Supplied

Super-fasting is the key to battle the modern scourge of getting fatter and sicker, say three experts.

Professor Grant Schofield, Dr Caryn Zinn and Michelin-starred chef Craig Rodger said combining partial fasting on a Monday and Tuesday, with a low-carb, healthy-fat lifestyle for the remainder of the week, made healthy eating achievable and had the potential to enhance wellbeing.

The trio have written a book called What the Fast! on intermittent fasting "with a difference".

The book drew on the latest research in nutrition, biochemistry, medicine and behavioural science, they said.

"Breakthroughs in biology in recent years have shed light on the long-standing Eastern tradition of fasting, and have established its positive impacts on cell repair, immunity, weight loss and anti-ageing," said Schofield, Auckland University of Technology (AUT) director of the human potential centre.

"This new evidence has allowed us to develop a new take on fasting that's practical and can help us live better and longer lives."

The book drew on work by Nobel Laureate-grade scientist Yoshinori Ohsumi who was awarded the 2016 Nobel Prize in Physiology/Medicine, and included advice on how to "super-fast" plus "super-meal" recipes.

"We wanted to get the latest science out to people and let them know how they can apply it safely," said Zinn, AUT senior lecturer in nutrition and practising dietician.

"The health industry has told us to eat every two to three hours, but that's just not needed and hinders the cell rejuvenation that fasting enables."

A sneak peek at one of the book's recipes Easy Cheesy Chicken with Smoky Mexican Veges. Picture / Supplied

Instead of going without entirely, the book encouraged those able to fast to skip breakfast, lunch and snacking on Mondays and Tuesdays – with the inclusion of a nutritious super-meal in the evening.

Dinner recipes created by Rodger included dishes such as Lamb, Greens & Pea-feta Smash; Salmon & Green Tea Poke Bowl; and Cheesy Chicken with Smoky Mexican Veges.

"If you really enjoy food, this is a good approach.

"Not only is it great for health and wellbeing, but man you enjoy your meals – I eat slowly and savour them, the meals are delicious," Schofield said.

Intermittent fasting has become popular in recent years but some experts have reservations.

Registered dietician and nutrition expert Christy Brissette wrote in the Washington Post that no harmful effects of intermittent fasting had been reported in studies in healthy adults.

"Still, these studies are of small groups of people and are short-term. The research has also ignored the impact of intermittent fasting on exercise habits, sleep quality and diet quality."

Usually intermittent fasting appeared to promote weight loss and improve metabolic parameters. However it did not appear to be as effective as the "tried and true method" of moderate calorie reduction on a day-to-day basis.

"Limiting the amount of time you spend eating via intermittent fasting may help you eat fewer calories and result in weight loss over time."

Being smart about what you put in your body

Caryn Dawson was one of the guinea pigs to trial "Super-Fasting" during the early stages .

"I was mortified at the idea of fasting."

The self-confessed foodie, who also enjoys a glass of wine, said fasting did not mean giving up your favorite foods, but simply eating less frequently and being smart about what food you put into your body.

She started fasting 12 months ago and said she had noticed she looked slimmer, felt better and got ill less often.

"I'm healthy 99 per cent of time, I had a health check at work. I'm 55 but my heart age is in the 30s and my blood tests were as good as someone in their 20s."

She said it wasn't a matter of going without your favourite foods it was reducing the intake.

"Seriously, if I can do it anyone can do it… the lesson for me is we don't need to eat as much as we think to do."

Initially she was reluctant to go without food twice a week, but said it wasn't as hard as it sounded.

"I thought oh my god, but reminded myself I wouldn't die going without food for a short time and when I get to my evening meal I enjoy it.

"It's flipping the food pyramid on its head. Most of all it is sustainable."

Caryn Dawson, 55, swears by super-fasting after 12 months of it saying it has made her feel better and look younger. Photo / Supplied.

Super fasting in brief

• Don't eat during the day on Mondays and Tuesdays, eat super-meals at dinner-time, and then continue to eat low-carb, healthy-fat (LCHF) meals from Wednesday to Saturday (with the occasional treat meal thrown in). Sundays are strictly LCHF, in preparation for Monday's fast.

• Follow the Super-Fasting protocol each week for one month. After that, choose when and how you incorporate Super-Fasting into your life, to keep the benefits up long-term.

• Don't Super-Fast if you are pregnant or breastfeeding, have a history of eating disorders, or if your relationship with food has caused you immense stress in the past. It is also not recommended for growing children. If you are an insulin-dependent diabetic, have a chronic disease that requires lots of medication, or you have a rare metabolic or genetic disease, please consult your general practitioner before considering fasting.