Eat, what and how much you want – and even lose weight. That sounds too good to be true. This can actually succeed with interval fasting. The secret: non-essential times for up to 24 hours.
In classical fasting , we usually abstain from solid food for several days in a row or even for a few weeks.
When we return to eating normally, we also gain weight again – sometimes even more when we lose weight. Because our energy needs are falling during this time. Therefore, fasting has not been recommended for long-term weight loss.
In interval fasting, on the other hand, we only make longer breaks between meals or fast individual days. This stimulates the fat and sugar metabolism and can help you lose weight.
That happens in the body
In interval fasting, we are reprogramming our metabolism to a certain extent. Through longer meal breaks, the body must mobilize our reserves to get energy.
First, it breaks down glycogen, which is built up from carbohydrates and stored in the liver and muscles. When the glycogen is consumed, the body attacks the fat reserves .
In addition, eliminates the dreaded yo-yo effect, since the hunger phases are so short that neither the basal metabolic rate decreases, nor lost muscle mass.
Interval fasting is not suitable for:
- Low blood pressure
- pregnancy and breast feeding period
- Various metabolic diseases
- Eating disorders such as anorexia or bulimia
- High age
- Chronic diseases
Tips for interval fasting
There are several forms of interval fasting. The best known is the 5: 2 diet : on five days you eat normally, two days a week fast. However, this form of fasting can be very difficult especially for beginners.
Therefore, start with the “Light version” :
- Do not eat for 16 to 18 hours. That sounds like a lot, but if you have dinner around 6 pm and you do not want to eat breakfast, you’re already collecting most of the time.
- Make sure you drink enough during this time, at least two liters. Unsweetened teas and water are suitable for this.
- After Lent, you can eat normally again. But avoid using larger portions than usual.
- Alternatively, you can start by omitting the snacks in between and not eating for at least four hours between meals. As your body gets used to the periods without eating, you can increase the amount of time you eat nothing. If you tolerate interval fasting well, you can permanently integrate it into your life.