Embrace summer with intermittent fasting: a guide to lighter meals

SUMMER is around the corner and the season often changes what we feel like eating.

When the sun is out, most of us want lighter meals, cold drinks, and food that does not make us sleepy. It’s also a time when many people want to reset their habits, choosing fewer garage samoosas and aiming for more balance.

Intermittent fasting is one of the most talked-about ways to reset these days. You might have seen it online, with before-and-after photos and claims that just skipping breakfast is the answer. But what’s often missing is advice on how to do it in a way that really works.

Many people start by skipping meals, then end up breaking their fast with fried snacks, creamy curries, or a big plate of food. It’s similar to running a marathon and then celebrating with a two-litre Coke. Now is the perfect time to get ready for that Summer body. 

Why it helps 

When you give your body a longer break from food, it uses up stored sugar first and then starts burning fat. Insulin levels go down, which makes it easier to burn fat and helps keep your blood sugar steady. At the same time, your cells activate a process known as autophagy - a natural reset that clears out damaged material and helps your body build fresher, healthier cells.

How to do it 

The simplest method is the 16:8 approach: fast for 16 hours (most of which you will be asleep) and eat your meals within an 8-hour window, like 11am to 7 pm.

When you do eat, keep your meals balanced:

⦁ Fill half the plate with vegetables or salad.

⦁ Add a lean protein such as chicken, fish, dhal, or soya (lighter curries or grilled dishes work well).

⦁ Include a small portion of a low-GI starch - basmati rice, oats, or sweet potato are good choices.

⦁ Round it off with a modest amount of healthy fat like avocado or a handful of nuts.

During the fasting window, stick to water, sparkling water, unsweetened tea, or black coffee. Even small amounts of milk, sugar, or sweetener can technically break the fast, so save those for your eating hours. Imagine your stomach is off duty until your chosen window opens.

The key is not to overcompensate once you start eating. Keep portions steady, expect gradual results, and avoid fasting altogether if you’re pregnant, under 18, or taking medication that makes it unsafe.

Bottom line 

Intermittent fasting can be effective, but it’s not a free pass. The real benefits come when you pair fasting hours with balanced meals and good hydration. Try to see it as a rhythm rather than a restriction. It won’t undo a samoosa binge, but it can help summer meals feel lighter and keep you comfortable throughout the day.

Verisha Rugbur is a dietician and the founder of Diet Rite Dietitians. Email: [email protected]. Call 082 495 4954. Visit www.dietrite.co.za.

THE POST