What is Intermittent Fasting?

Intermittent Fasting is currently on everyone’s lips and is touted by some as the best diet for long-term weight loss. But what is Intermittent Fasting or part-time fasting and how does it actually work? In this blog post I will introduce you to the pros and cons and the different forms of intermittent fasting:

What is Intermittent Fasting?

The basic principle behind what is also known as “part-time fasting” is to fast regularly for a certain period of time. This is to ensure that the body has enough time to regenerate and digest everything without having to constantly digest something new.

So instead of counting calories or avoiding certain foods, you only have to follow the clock when following this diet. During the time you’re fasting, you may only drink water and unsweetened tea or coffee without milk, so nothing that has any calories!

And the method is not relying on chance. In fact, it was copied from our ancestors! Because when man was still a hunter and gatherer, there were hardly any regular meals on the table. The conclusion: Our bodies have developed in such a way that we can get along well for a long time without food.

What does Intermittent Fasting do?

Many followers and fans of this diet (I don’t like to call it a diet, because it’s more of an eating behavior!) rave about more energy, fewer cravings, better concentration, and vitality as well as effective weight loss.

Many athletes and also actors and models have therefore dedicated themselves to Intermittent Fasting.

The different types of Intermittent Fasting

There are basically two different types of “part-time” fasting:

The 16/8 method

With this method, each day you fast for 16 hours and all meals of the day are eaten in an 8-hour window. 16 hours sounds like a lot at first, but if you fast overnight, for example, you spend 6 to 8 hours of fasting while sleeping. 😉

With the 16/8 method your day would look something like this:

You skip breakfast in the morning. Unsweetened coffee or tea without milk or water is of course allowed. You fast until midday at 12 or 13 o’clock. Then it’s time for Lunch, your first meal of the day. After that you have an 8 hour window where you can “eat what you want”.

If you want to lose weight, it is of course still not recommended to eat endless amounts of fast food and sweets. But in principle, you don’t have to limit yourself too much. So you may also treat yourself to something if you have fasted successfully 😉

After the 8 hours, i.e. at 8 or 9 pm, the fasting period begins again. You will spend most of this time sleeping until you wake up the next morning and wait until noon to eat. Voilà!

The 5:2 method

With this method, you only fast 2 days a week – but for 23 hours at a time! The goal is to consume only about 500 to 600 calories two days a week while eating normally for the other five days. The idea behind this is that the calorie deficit of these two days balances itself out over the week.

So this is what a week with the 5:2 method would look like for you:

Monday morning, you can have a little breakfast as needed. Fasting begins after lunch. Until the next lunch on Tuesday you fast and may only drink unsweetened tea or coffee without milk or water. On Tuesday you eat your lunch. Try to eat a meal of 500 to 600 calories on both days for optimal results.

Then fast again for 23 hours until lunch on Wednesday. After that, you will eat normally for the rest of the week. You can, of course, choose your own fasting time. Instead of fasting from lunch to lunch you can also fast from dinner to dinner – according to your lifestyle and needs!

My personal experience with Intermittent Fasting

I have been practicing the 16/8 method for some time now and after some time of getting used to it, I have gotten used to it quite well. Personally, I find it very liberating not having to eat breakfast in the morning – this way I can sleep longer. 😛

And I have noticed that I can actually concentrate longer in the morning if the morning croissant doesn’t literally hit my stomach at 10 a.m. and the digestion already makes me tired again.

But what I like most about the method is that it is not a “diet”. I don’t have to limit myself, I don’t have to leave out any of my favorite foods and I can take flexible breaks, for example when I travel or when I have social obligations 😉 It also doesn’t make me feel guilty if I skip a day, like with a diet.

So if you are interested, I can only recommend you to try it out for yourself! If you are on medication or have any other health restrictions, please check with your doctor first to see if this diet is suitable for you.

I hope this post has helped you and given you some important information about the start!

 

Sources: healthline.com, sportnahrung.at // Header: Unsplash

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