Intermittent Fasting NZ

What is Intermittent Fasting?

Intermittent fasting involves alternating periods of eating and fasting in order to promote weight loss, improve metabolic health, and extend lifespan. The 16:8 method, which involves fasting for 16 hours and eating within an 8-hour window, is one of the most popular forms of intermittent fasting. For example, skipping breakfast and only eating between noon and 8 pm.

16:8 method: fasting for 16 hours, eating within 8 hours
5:2 diet: eating normally for 5 days, restricting calories to 500-600 on the other 2 days
Eat-Stop-Eat: fasting for 24 hours once or twice a week

Training Windows and Muscle Loss Risk

When it comes to gym training, the timing of workouts in relation to eating windows is important. Research suggests that working out in a fasted state can increase the risk of muscle loss. To mitigate this risk, it's recommended to consume a source of protein within an hour after working out. Affordable NZ protein sources include chicken breast from local supermarkets like Countdown or New World, priced around $15 per kilogram, and supplements like whey protein from brands like Balance or Horleys.

Consume protein within an hour after working out to reduce muscle loss risk
Choose affordable NZ protein sources like chicken breast or supplements

Performance Impact and NZ Dietitian Consensus

The impact of intermittent fasting on athletic performance is still being researched. Some studies suggest that intermittent fasting can improve endurance and mental performance, while others indicate a potential decrease in strength and power. According to NZ dietitians, intermittent fasting may not be suitable for everyone, particularly those with a history of eating disorders or certain medical conditions. It's essential to consult with a healthcare professional before starting any new diet or fasting programme.

Potential benefits: improved endurance and mental performance
Potential drawbacks: decreased strength and power

Who is Intermittent Fasting Suitable For?

Intermittent fasting may be suitable for individuals who are looking to lose weight, improve their metabolic health, or increase their human growth hormone production. However, it may not be suitable for everyone, particularly those with certain medical conditions, pregnant or breastfeeding women, or individuals with a history of eating disorders. Exercise NZ's subsidised gym scheme can help make gym memberships more affordable, but it's crucial to consider whether intermittent fasting aligns with your fitness goals and health status before starting.

Suitable for: weight loss, improved metabolic health, increased HGH production
Not suitable for: certain medical conditions, pregnant or breastfeeding women, history of eating disorders

Practical Tips for NZ Gym-Goers

For NZ gym-goers who want to try intermittent fasting, it's essential to start slowly and listen to your body. Begin with a 12-hour fasting window and gradually increase the duration as your body adapts. Additionally, make sure to stay hydrated by drinking plenty of water during your fasting periods, and consider consulting with a dietitian or healthcare professional for personalised advice.

Start with a 12-hour fasting window and gradually increase
Stay hydrated by drinking plenty of water

Compare gym memberships and find a gym that suits your fitness goals

Next Steps

If you're considering trying intermittent fasting with your gym training, take the first step by learning more about gym memberships and finding a gym that aligns with your fitness goals. Remember to always consult with a healthcare professional before starting any new diet or fasting programme.

Take our quiz to find the best gym for you

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