AS we are in the period of Lent, many of us who have been working on shedding the extra pounds are looking at a potential disruption in our well-crafted meal routines — fasting. But does fasting really have to take our wellness plans off course?

How do believers fast during the 40 days of Lent?

Over the years, in different denominations and cultures, there have been many variations of fasting:

1. All animal products are strictly forbidden, essentially a vegan diet. In other cases, fish or fish and chicken are permitted;

2. Some denominations prohibited fruit and eggs, while others will allow only bread;

3. Only one full meal a day, and that’s around noon;

4. There are versions which allow what’s called a collation, which is a smaller evening meal, and morning meal of a cup of beverage, with a little bread.

5. More commonly, the observant will abstain from food for the day, until mid-afternoon or evening.

The problem with going on a fast while on a fat-loss diet

Fasting for nutritional purposes and wellness goals have reportedly worked amazingly for many individuals, promoting cell regeneration, supporting weight management, building mental sharpness, and assisting in endocrine regulation. But here, we are speaking specifically of fasting for other purposes, as in fasting for Lent, which of course is a wonderful way for the faithful to connect with their beliefs and to their ancestors and faith.

A proper fat-loss diet is designed to do several things, such as maintain a negative caloric intake resulting in the utilising of fat stores for energy, providing a positive nitrogen balance for the preservation of all-important energy-burning and activity-sustaining muscle mass, providing the nutrients required for the body’s proper functions, and balancing the meals to best reduce the spiking of insulin levels.

Keeping in mind that we are speaking specifically about those of us who are already on a fat-loss diet, let’s examine how fasting may affect these individuals.

While fasting, deviation from the planned, balanced nutritional regimen can often undo the benefit of building new healthy habits and routines as, the daily cravings may escalate to the point that the observant will seek to compensate for the self-denial with the highest-calorie food options available. This is the most natural thing to do, but it’s also the most detrimental, as it will likely reignite old habits.

The possibly reduced protein intake can result in a loss of muscle mass, since muscle burns fuel. On average, the observant will be burning even less fuel daily than before the fast. That means as they continue their fat-loss efforts, it is likely that they’ll have to ingest even less calories per day to continue losing. Or, they may even gain weight with their original diet.

In many fasts, the reduction of proteins for some observants is often compensated with increased cravings for carbohydrates. The less-frequent meals in some cases can also result in larger servings of carbohydrates, spiking insulin levels and promoting fat storage and further cravings.

When you put all these together it is not a surprise that most people do not actually lose weight and keep it off because of this type of fasting.

So, How do you fast while dieting?

If you are attempting to reduce your body fat and are planning to fast you should:

1. Stick to a plan, as always planning your meals ahead of time is the best way to manage your cravings and habits.

2. Make your meals as close to your fat loss diet as possible. You want to keep building on the wellness-enforcing habits you have been working on.

3. Maintain your protein intake. With most of these fasts, animal proteins may be restricted, but if one animal source is prohibited, use what is available. If all animal sources are banned, then seek out plant-based proteins. These are readily available in packaged forms in stores or can be obtained from peas and beans. Have protein with every available meal. Ingesting proteins will reduce cravings and support a positive balance for muscle retention.

4. Consult with your diet coach, your nutritionist/dietitian or/and a support group. Never just go silent and attempt to navigate these changes on your own — it often doesn’t work well for your goals.

With knowledge and help you should be able to easily navigate any fasting commitments, gaining the benefits that your convictions provide while maintaining and continuing your goals for a healthier you.

Fitz-George Rattray is the director of Intekai Academy, which is focused on helping people live a healthy lifestyle through nutrition and weight management. If you are interested in losing weight or living a healthier lifestyle give them a call at 968-8238, or visit their website at intekaiacademy.org.