Over the last few years you may have read, or heard a lot, about intermittent fasting.

I feel too many people are doing it without having enough knowledge and are maybe just following the trend looking for quick results.

There has been a lot of media attention around the fasting diet known as the ‘5:2 diet’ and people are following these programmes without understanding the long and short-term effects fasting can have.

The advice with regards to fasting is to go without food for 16-24 hours.

A few of the benefits you can achieve from this are: p You are giving your whole digestive system a complete break. So you won’t be on an insulin/cortisol blood sugar roller coaster.

* Highly regarded studies have shown you will not lose muscle mass or slow down your metabolism - this theory is a complete myth.

* People all around the world use fasting weekly and during religious periods. It is a common practice for many, many people.

* Fasting once a week will help manage your weight/bodyfat, help you lose weight/bodyfat, regulate hormones and blood sugar.

* Fasting will improve brain function, memory capacity, enable you to focus and improve mental clarity.

Before you even think about fasting for fat loss I suggest you take a look at your diet.

If you are eating a lot of processed foods, regularly drinking alcohol, and are a caffeine addict then fasting is not the approach to take.

Instead, first sort out your diet. Start cooking from scratch using lots of vegetables – all the good sources of protein and carbohydrates that I’ve explained about many times in past articles.

You also need to understand that fasting isn’t for everyone. Some people react well to it and others go the opposite way.

I advise those suffering, or who have suffered, an eating disorder not to do it. Fasting can result in a return to bad habits.

Also, those who have diabetes or any other medical problems must first check this is okay with their doctor before attempting intermittent fasting.

In my opinion fasting can be very beneficial for fat loss but it has to be done right.

If you are a beginner and trying it out, then please read the following information carefully on how to use intermittent fasting as a weight/fat loss tool:

* The fasting should not exceed 24 hours. Prolonged fasting, or starvation, may cause protein breakdown (muscle wastage) – the goal is to lose body fat not muscle tissue. In the beginning I advise going 12 hours overnight without food (for example, 8am-8pm) then increase the amount to 17 hours, missing breakfast. Then assess how you feel. (I would never fast or advise any of my clients to fast for any longer than 18 hours.)

* Make sure to stay hydrated. Water makes up 60 to 70 per cent of our body, so drink plenty of water during fasting days to ensure a normal function.

* During fasting days, your body is busy removing toxic substances from your digestive system. More water will make this more effective.

* I also advise not fasting for months and months on end as this can have a negative effect, if you are female it can also effect your menstrual cycle so its important to keep an eye on this.

* On non-fasting and fasting days make sure you are still eating a good diet, just because your fasting doesn’t mean you can get away with eating processed foods.