Intermittent fasting is for people who want to lose weight without a strict diet. Explain exactly how this method works.
What is an intermittent fasting?
Intermittent fasting is also known as intermittent fasting. Intermittent means “interrupting”. Means: You interrupt the rhythm of your meal and do it without food for a while. The fasting phase lasts from a few hours to a day or two. We recommend a meal break of at least 16 hours. This will ensure that everything is digested and the energy storage is empty. Intermittent fasting is supposed to help you lose weight in a healthy way. The concept is, for example, B. Unlike therapeutic fasting designed for long-term use.
From evening to noon, 7 to 8 hours of sleep are integrated and you don’t eat anyway, so it’s suitable for fasting. There are no restrictions on subsequent food intake. In theory, you can design your diet the way you want – but for good weight loss results, if you eat a mostly healthy and balanced diet. That makes sense.
Why can I lose weight with an intermittent fast?
Since the conversion of fat is more complex, the body always first converts carbohydrates into energy in order to produce energy. The fat burning process begins only when the carb store is empty after about 12 hours. Fasting 16 hours a day makes it easier to lose weight because the fat is already in use.
Diet: A variant of fasting
There are many forms of intermittent fasting. The 16: 8 method is especially popular in Germany. This means you don’t have to fast for a day, you only have to eat for a few hours. Anyone can individually determine the variant that best suits their life. Generally, only water, tea and coffee are allowed during Lent (black at best). There are the following forms of intermittent fasting:
16: 8
Ideal for beginners and those who want to incorporate intermittent fasting into their daily lives. The meal break here is 16 hours and you can eat for 8 hours. If you want to eat supper, skip breakfast and eat normally for 8 hours until evening. On the other hand, if you can’t go without breakfast, you can eat early in the morning a little later than usual. Therefore, you should have breakfast at 11am and have your last meal by 7pm. The concept is very flexible as the meal times can be easily changed individually.
36:12
With this principle you eat normally all day long. There is no food overnight and the next day, and the fast is interrupted again at breakfast the next day. Due to the long days of fasting, this variant requires some discipline. Only those who do not have any problems eating at all can maintain it for a long period of time.
20: 4
Meals here are 4 hours a day. Concepts like the 36:12 method are difficult to maintain and are not recommended for beginners.
5: 2
On a 5: 2 diet, you can eat as you like, five days a week. Calories are not counted. You will be fasting for the remaining two days. This type of intermittent fasting is ideal for people who want to slowly lose weight or relieve digestion. The flexible principle is suitable for those who can deal with not eating at all.
Can I eat anything I want to eat other than Lent?
As a general rule, you can eat anything when you are not fasting. However, if you tend to avoid high-calorie, high-fat diets, the reduction will of course be greater. Instead, focus on health foods that primarily consist of the following foods:
- Healthy carbohydrates (such as whole grain products)
- Lots of fish
- Lean meat (eg turkey or chicken)
- Fruits and vegetables
- Leguminosae
In general, it’s important to make sure your diet contains enough fiber, vitamins, and minerals. It tends to consume more protein than carbohydrates. It also suppresses appetite and prevents thirst.
Interfall vasten’s best recipe
Hint: Hint: Here are some of the best intermittent fasting recipes!
What are the other benefits of intermittent fasting?
Animal testing suggests Its intermittent fasting not only helps you lose weight, but can also have other health-promoting effects. These include:
- It reduces the risk of chronic diseases such as diabetes, cancer and cardiovascular disease.
- Life expectancy can be increased due to the delay in so-called neoplastic disease (uncontrolled growth of certain cells or tissues).
So far, there have been few human studies on the subject of intermittent fasting, and the results are not definitive.by German Nutrition Society But until the end The available data on human subjects should provide an indicator of the positive health effects of intermittent fasting.
Is intermittent fasting our blood?
Even in the Stone Age, human metabolism was set to a fasting period – Because food wasn’t always available. Therefore, I ate as much food as possible in preparation for the subsequent possible hunger. The body can then draw energy from these reserves during this time. Intermittent fasting is not a problem for the body, as this mechanism is maintained to this day.
Can anyone fast intermittently?
Intermittent fasting is not suitable for everyone. The following groups of people should only fast if they have medical advice.
- Children
- Competitive athlete
- Pregnant female
- People with chronic illness
Reading tips: Now you have a good understanding of how intermittent fasting works. Try a therapeutic fast or a Mediterranean diet! You can also find the best weight loss tips here. And here’s how weight loss works in WW, and how semi-vegetarians eat. Another exciting nutrition concept is the Logi method.
Source
Fahrner, H. : Fasting as a Treatment, Hippocrates, 2nd Edition, 1991
Käfer, J., Aygün, S. : Fasting – From Tradition to Science, Nutrition News 1, 2017
German Nutrition Society: Intermittent fasting
