Intermittent fastingWith increasing success in helping drop sugar levels, better insulin working, rapid drops in cholesterol and triglycerides levels, getting people to eat in shorter windows of time has me stoked and pushing the plate for lesser food in lesser eating time windows. For centuries, we did not have food,Intermittent fastingWith increasing success in helping drop sugar levels, better insulin working, rapid drops in cholesterol and triglycerides levels, getting people to eat in shorter windows of time has me stoked and pushing the plate for lesser food in lesser eating time windows. For centuries, we did not have food on our plate in excess of one meal per day. Man survived and managed. We are gluttons today. I recommend that people begin to explore an eight-hour eating window. No more. Keep 12 hours between dinner and breakfast. Reduce carbs in your diet and add more fats. Good fats will help you remain full longer. Choose your protein wisely. Less is more. You will reduce your carbon footprint by eating more efficiently and become slimmer. Teff is the new super grain. Photo: ShutterstockTeff grainAs a sports nutritionist I have researched teff flour extensively. It is my choice of super food in 2019. I love it as it is high in resistant starch, a newly-discovered type of dietary fibre that can benefit diabetics, help lose weight and improve gut health. About 20-40 per cent of the carbohydrates in te. are resistant starches. Since I work with many elite athletes we are constantly looking to improve the energy in their meals for their performance, this works well. Oats need to move out as instant cooking oats are devoid of fibre and have a high glycemic index. Teff is the new age answer to a slimmer waist line and since I am a gluten free maniac, I just love an early morning teff porridge.advertisementOne meal fast for the lazyFast for an entire meal in a day and replace it with water. Say skip a dinner once a week. The human cells will begin to go into spring cleaning mode. While I do recommend a water fast for the novice, there will be veterans who can do a fast minus water as well. This dry fasting does have its scientific merits. I do recommend any new eating strategies be practised under guided advice and after getting a blood test done to monitor if that this new age idea actually works or harms you.Nutrigenomicsthe science of genes and your dietNutrition-based gene testing will be the new fashion statement to eating right in 2019. By discovering that my body does not process coffee, milk and gluten and removing these foods from my diet may have limited my choices, but it has altered my brain waves, sleep and energy patterns for the better. If a person can discover all their vitamin and mineral genes receptors readings, then the need for a multivitamin becomes obsolete. For example, a vitamin D and C deficient gene that do not work seem to have a correlation to lowered immunity. All a good nutritionist has to do is boost those foods, or recommend a good food supplement and changes are evident in weeks. Today people are happy to modify their behaviour and are open to accepting advice that will enrich their health.By Ryan FernandoRyan Fernando leads India’s largest team of nutritionists practicing at the Qua Nutrition Clinics across the country.