The principle explained
Intermittent fasting involves consciously setting fixed times when you abstain from food. The time for food intake during the day is limited to a few hours. During the fasting period, neither food nor calorie-containing drinks are consumed. The duration and frequency of abstaining from food varies depending on the method chosen.
Overview of different methods
Three different methods have proven to be particularly effective for intermittent fasting. The 16:8 method limits food intake to 8 hours a day. To achieve this, you abstain from eating dinner or breakfast. With this method, you eat for 8 hours a day and fast for the remaining 16 hours. 16:8 intermittent fasting is currently the most popular method. Beginners can reduce the fasting time at the start and only go without food for 12 hours, for example. As soon as you get used to it, you can reduce the eating times.
The 5:2 method is characterized by completely abstaining from food on two days a week or consuming a maximum of 800 calories during this time. The 1:1 method alternates between a fasting day and a diet day. All methods are based on changing your eating style during intermittent fasting and eating a healthy, balanced diet. It is important to keep an eye on your calorie intake and not go overboard.
What is important when losing weight
Losing weight only works if you eat fewer calories than you consume. To find out how much you should eat to lose weight, you need to know your basal metabolic rate and energy expenditure. These values can be easily calculated on the internet. If you want to use intermittent fasting to lose weight, you should pay attention to your calorie intake. This type of diet will not be successful if you eat high-calorie and unhealthy meals during the fast. The aim is to make a conscious decision about the food you eat and not to be guided by cravings.
Health benefits
Why is intermittent fasting so popular? During the fasting phase, the gastrointestinal tract comes to rest. During this time, the insulin sensitivity of the cells increases and blood sugar is broken down more quickly. This is why intermittent fasting is recommended in diabetes prevention. If you opt for a balanced, healthy diet, you can effectively lower your blood pressure, lose excess weight and reduce blood lipid levels. This goes hand in hand with a wide range of health benefits. The risk of stroke and heart attack is reduced. Lipometabolic disorders and even tumor markers are also demonstrably reduced. However, the health benefits of intermittent fasting can only be achieved in conjunction with a healthy diet.
Intermittent fasting has many health benefits. It is not a diet, but a long-term form of nutrition. In combination with a calorie deficit and a balanced diet, intermittent fasting has a positive effect on health risk factors.
