Interval fasting or intermittent fasting
1. What is interval fasting or intermittent fasting and how does it work?
Fasting has been a constant of human life since time immemorial. In the times of need, there was often a lack of food. Even if this was more of a hunger, since it was not known when there was food again, it can be compared to today's fasting. In medicine, fasting was discovered at the beginning of the 20th century to improve the quality of life and life expectancy. In many cases it is used as diet to the Lose weight, there can be much more, with which we are even more detailed in the blog article.
With interruptions - at intervals - to fast, also has evolutionary roots. In the early days of humanity, the menu was dependent on what hunters and collectors could deliver. Fast It was always indicated later when harvesting, natural disasters came or the hunting success failed to fail. So there was a need for soothing again and again Day of fasting.
Today it's about controlled Day of fasting or. Fastener At certain intervals of hours or days, that is, for eating and fasting in a very specific rhythm on Day or in the Week. Intermittent fasting Does not mean that the meal phases can be feastly feasted. Rather, it is about conscious waiver and a balanced diet.
There are different models from which you and your life situation and yours are made of everyday can take out the right. Important for the success of the Interval fasting Is it that you can integrate it into your life and that Day of fasting Adapt to your life and not vice versa!
1.1 What is the 16: 8 method?
In this model, food intake is limited to 8 hours within a day. In the rest of the 16 hours, fasting and only calorie -free drinks are drunk. The night is also included in the 16 hours. It can be decided individually whether breakfast is omitted or dinner during 16-hour fasting. See also the fasting plan at 6.1 and 6.2. This is one of the most popular variants than diet, to the weight lose weight Or around diabetes to keep the blood sugar level low. The other models are also for Lose weight or at diabetes suitable. It is crucial how the variants are best in yours Day insert.
1.2 What is the 5: 2 method?
With the 5: 2 principle, eating is quite normal and balanced over 5 days and the rest of the two days is being fasted. To the Fasting days a maximum of 800 calories are recorded. The fasting days do not have to lie in a row here and can vary on a weekly. On the fasting days you could e.g. Classic juice cure fall back from livefresh. In the section 6.3 You can also find a suitable example plan with healthy recipes for the 5: 2 method.
1.3 What is the 1: 1 method?
Another possibility of the Interval Is the 1: 1 rhythm or alternating fasting, i.e. days with normal diet alternate with fasting days, on which the calorie intake is reduced to 800 or fewer calories. The Classic juice cure by livefresh. With this variant, the calorie intake is greatly reduced over the week, which means that it can be achieved as quickly as possible. A sample plan with delicious and Healthy recipes You can find in the section 6.4. The 1: 1 variant is also very suitable for switching to 5: 2 or 16: 8 method after the first weight loss.
1.4 What must be observed in intermittent fasting?
A longer fasting phase causes a lower insulin level, greater weight loss and a greater reduction in blood sugar levels Diabetics. Therefore, in the case of previous illnesses, especially with medication, such as diabetes Always consulted with the treating doctor and the medication is adjusted accordingly if necessary.
It is also very important that you have your protein requirement at the 16: 8 method Discharge on the day and then distributed to the remaining meals. In the 5: 2 and the 1: 1 fasting variant, you should also cover your protein requirement on the fasting days to prevent cravings and a Jo jo effect. An adult needs an average of 1 g protein per kilogram of body weight. With a 60 kg woman, that's 60 g protein per day. There are 20 g protein, for example, in 80 g of uncooked lentils or 25 g of powder.
Likewise, you should always pay attention to your body feeling and try out which fasting variant suits you best and with which you feel most comfortable. In particular, women should make sure that their stress level does not increase too much due to too long phases of fasting and that a mess of hormones is caused. As a rule, most women feel most comfortable with the 16: 8 principle on which dinner is omitted due to the hormone balance. Feel free to try out what feels best for you.
2. What happens in the body in intermittent fasting?
Interval is more than just one diet, because many healing effects are said to him. Many users observe an improvement in their body feeling and oneWeight loss, thereby Interfall His good reputation for Lose weight got. Ideally, the so -called waiver of energy is also used by the energy waiver Autophagy Starting, our body cells clean themselves, unnecessary or sick people are broken down. In the best case, we seem to be protected against diseases or bacteria. It is important to provide the body in the meal phase again, such as protein and healthy fats.
Some fasting enthusiasts also report that they feel fitter, "lighter" and more alert than before-so healthy. The ability to concentrate also benefits from many fasting ones.
But also used temporarily, can Interval Be a good impulse for a change in diet, because you develop a much finer feeling for food intake and for what your body really needs.
3. How long can interval fasting be carried out?
Interval With the methods 16: 8 and 5: 2 can be carried out as a long -term change in diet, without a time limit. With the 1: 1 principle, the calorie deficit is very large over the week, which is why this variant is well suited as an introduction, in order to then switch to 5: 2 or 16: 8 method to slowly reduce or keep the weight, as well as to permanently strengthen health and well -being. However, since everyone here reacts differently, ask your doctor for advice in doubt.
4. Who is intermittent fasting for?
Healthy adults can start an interval fasting cure at any time after consultation with a doctor. at diabetes Can be of good experiences related to Interval be reported. Since the blood sugar level will probably decrease, it must be clarified with the doctor beforehand how the medication can be adjusted accordingly. Before a fasting cure should be clarified with a doctor which method is suitable - this applies particularly to older people. Furthermore everyone should be on Body Pay attention and feel what is good for him and what is not.
5. Who is not suitable for intermediate fasting?
Fasting influences both physical functions and the mood. Therefore, it should be carefully checked whether physique and psyche allow a fasting cure.
Pregnant and breastfeeding Women Shouldn't fast. Likewise, the criticism loud that Interval, in which breakfast is omitted, the sensitive hormone system of Women Can mess, the stress hormones rise, the metabolic activity drops and increasingly stored fat. Women should therefore pay very close attention to your body and, if possible, not every day Interval practice. A good option is also to leave out dinner so that the body can easily balance the hormones with a protein -rich breakfast and are therefore less stressed.
Consultation with the treating doctor should also be kept with underweight or serious or chronic diseases. There children Even in growth, it should also only fast with a medical recommendation and under medical supervision.
6. Intervall fasting plan
So that you don't have the overview between the different Interfall fasting methods lose and you have easier you have in the so -called meal times healthy We have one to eat one Interval With delicious and Healthy recipes, compiled.
6.1 Intervall fasting plan 16: 8 Method variant 1
In the first variant of the Intervall fasting plans The 16: 8 method is left out of breakfast. For the weekend you will find breakfast recipes that make it easier for you to integrate interval fasting into your everyday life. Of course, you can also carry out interval fasting at the weekend and only eat the meal of the day at noon. the Recipes You are welcome to exchange ideas with each other. However, make sure that you cover your own protein requirement and, if necessary, drink one or two protein shakes (see also section 1.4).
16: 8 plan variant 1
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morning |
Tea, water, vegetable broth or black coffee |
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12:00 |
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19:00
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Depending on your individual protein requirement, you should add a vegan protein shake as a dessert (see section 1.4 What must be considered in the intermittent fasting)
6.2 Intervall fasting plan 16: 8 Method variant 2
In the second variant, dinner is omitted a day and started the next morning with a protein -rich breakfast. This variant is especially for Women suitable because the hormone system is optimally balanced. See also section 1.4.
16: 8 plan variant 2
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7:00 |
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Until 15:00 |
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in the evening
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Tea, water, vegetable broth or black coffee |
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Depending on your individual protein requirement, as a dessert you should also install a vegan protein shake (see section 1.4 What must be considered in the intermittent fasting)
6.3 Intervall fasting plan 5: 2 method
For variant 5: 2 with 2 fasting days per week you will find a plan with healthy recipes below.
5: 2 plan
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Sunday |
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Juicer |
Juicer |
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Depending on your individual protein requirement, you should add a vegan protein shake as a dessert (see section 1.4 What must be considered in the intermittent fasting)
6.4 Intervall fasting plan 1: 1 method
How to optimally install the 1: 1 method can be found in the plan below.
1: 1 plan
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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Juicer |
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Juicer |
Juicer |
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Depending on your individual protein requirement, you should also install a vegan protein shake as a dessert(see section 1.4 What must be considered in the intermittent fasting)
frequently asked Questions for interval fasting or intermittent fasting:
What can I eat with intermittent fasting?
During fasting, food and drinks containing calories are dispensed with. But make sure to drink enough. Best water and unsweetened tea or coffee. Artificial flavors and sweeteners should be avoided. Green tea contains catechins, which appetizers are said to have.
To the positive effects of the Interval fasting Not to destroy, you should pay attention to a balanced and varied diet in the so -called "food phase". A lot of colorful vegetables with a source of protein and high -quality fats place the basis here. Pay particular attention to your protein requirement (see section 1.4). You should avoid ready meals and sweets as far as possible. For a healthy eating You can find many delicious and healthy ones here Recipes as well as other information.
What can I drink in the intermittent fasting?
During the so -called "fasting time window" you can drink water, unsweetened tea or black coffee. If you have the need for something salty, you could also drink broth. In the “Food phase, you can also drink other drinks with meals. Between meals, you should choose the most calorie -free drinks as possible so that your blood sugar level remains low.
Can I drink coffee during the intermittent fasting?
During the Intermittent fasting Can you too Coffee drink. So that fasting is not interrupted, it should be black, i.e. without milk and sugar. For optimal sleep quality, you should drink the last coffee before 2 p.m. if possible.
How effective is 16 hours of fasting?
the 16: 8 method is very effective in many ways. The health benefits are based on autophagy, cell renewal, which is launched. In addition, the insulin level is low, what with diabetes is advantageous and can also reduce inflammation. The gastrointestinal tract is also relieved. However, the protein requirement for the entire day should still be reached so that your body has enough building materials and is prevented from vanning. If you stay under your daily requirement in the total calorie balance, it is also suitable for acceptance.
How much can I lose weight with interval fasting?
How much weight you decrease is individually different. Strong overweight, which has existed for a long time or medication and metabolic diseases such as diabetes, can that Lose weight make a little more difficult and let go more slowly. Usually a weight plateau is reached after some time of weight loss and you no longer decrease. Then it can be helpful if you change your fasting scheme, i.e. the fasting method or your diet during the meal phase.
How long should you make intermittent fasting?
How long you do that intermittent fasting Make it is up to you and your well -being. The 16: 8 or the 5: 2 variant is suitable for this. The 1: 1 method should be more than introducing the other Intervall fasting methods or to be viewed in a healthy diet, since a very strong calorie deficit is achieved.
Which interval fasting method is suitable for beginners?
If you have no experience with fasting, the 16: 8 method is very suitable as an entry. The dinner can initially be left out on 1-2 days a week. After a few weeks you can slowly increase the number of fasting day or you switch to the 5: 2 or 1: 1 method. However, if you have been one more often LiveFresh juice cure you can also start directly with the 5: 2 or 1: 1 method.
How many meals at interval fasting?
At the Interval after 16: 8 method Can you consume 2-3 meals in the food window of 8 hours. It is important that you still cover your protein requirement during the day and then distribute them to the remaining meals (see section 1.4).
What side effects can occur with interval fasting?
Especially at the beginning it may be that you feel hunger. However, if you have got used to the fasting rhythm, drink enough and follow our further tips below (see question: What can I do with hunger during the intermittent fasting?), then your feeling of hunger should get better soon. In addition, headaches or tiredness can occur, especially if you have drunk too little. Usually broth or a glass of water with a pinch of salt also helps to compensate for your electrolyte balance. If you feel stressed by fasting, you may not have chosen the right method or it just doesn't fit into your everyday life. Like to watch again in the section 5. Who is not suitable for intermittent fasting? after. Women in particular should be very careful here and choose the right method so as not to mess up their hormonal balance.
What can I do with hunger during the intermittent fasting?
The feeling of hunger usually does not last long, but comes in waves and then passes again. It helps to deal with the fasting phases. During a hectic working day you won't have that much time to think about food.
There are also natural aids that can suppress hunger:
- water: A glass of water can dampen the feeling of hunger in the morning. Spraying mineral water can provide relief for loud stomach noises
- Green tea: It contains antioxidants that can stimulate the metabolism, but also catechins that curb the appetite.
- Cinammon: In studies, Zimt slowed down the digestive process and suppressed hunger. He can also positively influence blood sugar. Cinnamon can be given very well with tea or coffee
- Coffee: The antioxidants from coffee have shown a hungry -damping effect in studies. In addition, the caffeine can stimulate the metabolism and the fat burning in coffee.
The most common mistakes in interval fasting
- Choose the wrong variant
If you find your personal fasting variant, which can be easily integrated into everyday life, you stay for longer. In addition, in particular, leaving breakfast with some women can be over longer Time lead to a mess of the hormones. Perhaps a different variant is a better option without dinner (see section 6.2). Find the right one for you and healthy Variant. -
Wrong expectations and impatience
Sometimes it takes a while for your body and your metabolism to adapt to the new, healthy conditions. Up to two or three weeks can pass until you get used to longer meal breaks. Be patient! -
Strip on uninhibited
Even in fasting -free phases, you shouldn't feast without end. If you want to lose weight, you should pay attention to the saved calories again. In fasting -free time, you should rely on nutritious foods with little sugar and, above all, not overeating yourself. It is best to eat normally as if you haven't fasted. -
Too little eat
The motivation is often very large and you want to lose weight as much as possible. But this has several disadvantages: if you eat too little, you drive down the metabolism and thus reduce your energy turnover. Later, the yo-yo effect threatens that occurs frequently in a diet. In addition, radical diets ensure that hunger and dissatisfaction become constant companions. Also make sure to achieve your protein requirement of 1g/kg body weight to prevent cravings and yojo effect (see section 1.4). -
Too less sleep
A sleepless night lets our hunger hormone rise and tempt and eat more than we actually need. -
Too much stress
When stressed, the body produces the hormone cortisol that causes blood sugar levels. This hormone also favors the storage of energy in fat deposits. Reducing stress is therefore an elementary component when it comes to well -being and losing weight.