Ok, all jokes about eating a sexy beast aside, your body really does derive all its key nutrients from what you put into it. And this is especially crucial for intermittent fasters. Since you’re reducing the times you eat (and often the amount of calories that you consume) you need to make sure that when you do actually eat, you’re eating the right things. If your diet isn’t on-point, then you’re likely to see repercussions. And we’re not just talking about blood tests that are a little bit off – we’re talking low energy, dry skin, lacklustre hair and poor immunity.
By now you’ve discovered the power of fasting to improve your health, but did you know you can super-charge it even more by just being a little more particular about what you put in your mouth? Yep. It is possible to get food high, baby. And that means not just looking amazing, but feeling amazing and getting a gold star on your health too. Bring it on!
Note: All recommended daily intakes in this article are based on estimates for females aged 19-50 years per www.nutritionaustralia.org
Get Slim, Health Win
It’s a truth universally acknowledged that a diet which reduces energy intake but doesn’t focus on key nutrients will still result in weight loss. But it may leave you feeling a little blah – especially if you’re enjoying too much of the yummy white stuff like sugar and refined carbohydrates. (No judgement!)
So, how do you squeeze the absolute most out of your intermittent fasting regime? With a few simple food tweaks to maximise the micro-nutrients you’re taking in. When you’re reaching for something to break the fast: opt for nutrient-rich vegetables, lean protein and healthy fats as 80% of your diet. (And you can still devote the remaining 20% to all the tasty things.)
Vitamins for Vigour
So, which vitamins do you actually need? It depends on your age and a few other specific health factors, but there is a clever calculator that can help you estimate. In order to know exactly what you’re deficient in (if anything), the best way is to get a blood test from your GP or health practitioner. However, based on recent analysis of common nutritional deficiencies put together by the Australian Bureau of Statistics, we’ve compiled some mugshots of likely suspects who are high on the list of potential offenders. (And some handy food tips that’ll solve those nutritional no-nos quick smart!)
What’s the difference between mg and µg?
Just as there are one thousand milligrams (mg) in a gram, there are one thousand micrograms (µg or mcg) in a milligram. (And, for those of you who are interested, one million micrograms in a gram!) #IFeelSmarterAlready
1. Iron
This happy chappy is the one who makes you feel amazing and gives you the energy to do what you love. The main reason is that it’s a key component for red blood cell function. It helps to transport oxygen to your cells, which gives you the get-up-and-go to… well, actually get up and go!
Fact: According to the World Health Organisation, iron deficiency is the most prevalent vitamin deficiency in the world. Research estimates that it affects around 30% of the global population, or approximately 2 billion people. Women are also much more likely to have an inadequate iron intake than men.
Recommended daily intake: 18mg per day
Symptoms: Fatigue, lack of concentration, headache, pale skin, weakness and dizziness, increased risk of infection.
Get it from: Red meat, shellfish, sardines, beans, seeds like pumpkin and sesame, broccoli, kale and spinach.
Pairs well with: Vitamin C rich foods like oranges, capsicum and kale to enhance your absorption.
2. Iodine
Your body needs this sassy little mineral to make thyroid hormones which control super-important things like your metabolism and metabolic rate. (Yep, that engine which turns food into energy!) It’s also essential for growth, brain health and bone maintenance.
Fact: Recent studies show mild-to-moderate iodine deficiency across most age groups in Australia. 8% of women (or around one in thirteen) don’t meet their iodine requirements.
Recommended daily intake: 150µg/day
Symptoms: Enlarged thyroid, dry skin, fatigue, hair loss.
Get it from: Seaweed, baked cod, plain yoghurt, eggs.
Pairs well with: Most things. But if you keep an eye out for salt that’s labelled “iodised” – you can put it on your favourite savoury snacks.
3. Vitamin D
This vivacious vitamin is an all-rounder. It’s essential for maintaining bone, skin and muscle health, immunity and mood! But it’s actually a bit of a pretender. It isn’t a vitamin in the strictest sense, since it’s primarily supplied by the skin when it’s exposed to sunlight. But, the vast majority of people don’t get enough from sunlight – making dietary intake critical.
Fact: Research suggests that one in three Australians are vitamin D deficient after winter, and even though we live in a sunny climate, another 10% will still be deficient after summer.
Recommended daily intake: 5.0 – 10.0 µg/day
Symptoms: Getting sick often, fatigue and tiredness, depression, bone and muscle pain, poor wound healing and hair loss.
Get it from: Say it with me – sunlight! Also, fatty fish like salmon, mackerel, sardines and trout, and the ever-powerful egg yolk.
Pairs well with: Foods high in magnesium will help to power your vitamin D absorption. Some SFD faves include: dark chocolate, avocados, almonds, pumpkin seeds and bananas.
4. Calcium
This little baby is a giver – and is actually the most abundant mineral in the human body. That’s why it is sooooo important. It makes up the bulk of your teeth and bones, and is key for proper heart and neuromuscular functions (basically: how your nerves and muscles interact.)
Fact: Nearly three quarters of all women and more than half of all men in Australia don’t meet their calcium intake requirement from food. Gasp!
Recommended daily intake: 1,000 mg/day
Symptoms: Weakness, fatigue, irritability, muscle cramps, pins and needles, back ache, dry skin, coarse hair, brittle nails, feeling faint, bone fractures and other osteoporosis symptoms like shrinking height and stooped posture.
Get it from: Fish with edible bones like sardines, dairy products, leafy vegetables like kale, spinach, bok choy and broccoli.
Pairs well with: Foods high in vitamin D, which’ll ensure you soak up the most calcium possible. Reach for eggs and fatty fish!
5. Thiamine
This is a B-group vitamin widely known as B1. And it’s super-important too. Mostly because it’s a big hitter in powering metabolism and in the way your body processes all macro-nutrients: carbs, protein, fat and – important for those wine lovers – alcohol! It’s also important for a good memory, learning abilities, energy and is sometimes referred to as the ‘anti-stress’ vitamin because it can help you control your mood during no-fun feels.
Fact: 16% of women and 7% of men in Australia have an inadequate intake of thiamine.
Recommended daily intake: 1.1 mg/day
Symptoms: Fatigue, irritability, pins and needles, muscle weakness, blurry vision, reduced reflexes, nausea, shortness of breath, confusion, poor memory.
Get it from: Macadamia nuts, pork, black beans, lentils, asparagus, edamame, beef liver, grains and cereals.
Pairs well with: Foods high in folate and B12, both of which are essential for your red blood cells which power energy levels. Look for raw spinach, beetroot, broccoli, sweet potato, liver and eggs!
So – who’s in for scrambled eggs, avocado and spinach on toast in the sunshine this weekend?! #MePlease! Let’s get food high, Master Fasters! (Remember to jump into the SuperFastDiet Members’ Only Facebook group and let us know how your nutrition journey is going!)