Intermittent fasting is the diet trend of celebrities – and not without reason! Intermittent fasting not only helps you lose weight – it’s also really healthy!
Jennifer Lopez, Jennifer Aniston or Hugh Jackman – many celebrities and Hollywood stars swear by intermittent fasting. And also Dr. Eckart von Hirschhausen lost 10 kilos with the 16:8 method. Here are the most important facts about the popular interval diet:
1 – Intermittent Fasting – Eating like ancestors
Intermittent fasting is not a diet, but a special way of eating – this is how the prominent doctor and comedian Dr. Eckart von Hirschhausen the 16:8 diet. Intermittent fasting is not about counting calories or avoiding certain foods. But what is intermittent fasting then?
The principle is very simple: With intermittent fasting, you can eat within a certain period of time (e.g. 8 hours) and then fast (e.g. for 16 hours). These intervals are reminiscent of the eating habits of people in the past. At that time there was not always enough food available, so there were eating times and fasting times.
Important: The ratio of 16:8 hours – the most well-known form of intermittent fasting – is not set in stone when it comes to intermittent fasting. Everyone can find their personal variant , because there are very different methods of intermittent fasting.
2 – Intermittent fasting – after 16 hours the pounds tumble
The body is clever – it prepares for bad times. When it comes to eating, this means that everything that the body does not need directly when eating is stored. It then converts these reserves into energy around the clock. He consumes the carbohydrates first. Around 12 hours after the last food intake, these are usually used up, only then does fat burning start .
As a result, after about 16 hours of fasting, your body begins to break down the excess fat reserves – and with it the pounds disappear. For this reason, many people use the 16:8 diet to lose weight, i.e. eat 8 hours and fast for 16 hours. But that also means: Intermittent fasting is not a lightning diet to lose a lot of pounds quickly .
3 – Intermittent Fasting for Health
Intermittent fasting is not only booming as a weight loss method. The special thing about intermittent fasting is that it is also healthy! Initial studies have shown that intermittent fasting lowers both blood pressure and cholesterol – as well as blood sugar levels . In addition, by fasting you promote the self-cleaning of the cells and thus your immune system . In addition, it can protect against diabetes (type 2) and even have a supportive effect on cancer therapies.
Intermittent fasting also ensures that the body produces fewer inflammatory messengers. This not only makes the skin more beautiful, it can also slow down autoimmune diseases.
But be careful: If you have low blood pressure, metabolic diseases, chronic diseases, cancer or old age, you should talk to your doctor before you start. And: Intermittent fasting is not suitable during pregnancy and breastfeeding.
4 – The 16:8 Diet
A particularly popular form of intermittent fasting is the 16:8 method. In this variant, fasting and eating are separated in a ratio of 16:8: 16 hours a day is fasted, i.e. nothing is eaten. In the other 8 hours you can eat whatever you feel like eating. Intermittent fasting prevents cravings and the infamous yo-yo effect of dieting.
5 – The 5:2 method
The 5:2 diet isn’t about hours, it’s about days: 2 days a week you fast, 5 days you can eat normally .
However, you do not have to give up food completely on the fasting days. However , the German Society for Nutrition recommends that you only eat 500 to a maximum of 600 calories during these fasting days . That equates to about 1 bowl of unsweetened granola, 1 bowl of vegetable soup, and 1 glass of orange juice.
With 5:2 intermittent fasting, it doesn’t matter whether you fast 2 days in a row or spread the two days out over the week. A regular rhythm is important.
6 – The 6:1 method – intermittent fasting for beginners
For everyone who finds the 5:2 method too much: With the 6:1 intermittent fasting variant, only 1 fasting day per week is necessary, while you can eat normally on the other 6 days. This form of intermittent fasting is also healthy, say nutrition experts. However, if you want to lose weight, you should choose a different method. In order to maintain the weight, however, this “part-time fasting” is ideal.
7 – Dinner-Cancelling – healthy through evening fasting
Dinner-cancelling sounds like canceling a meal – but it is also a form of intermittent fasting. With this variant, dinner is not eaten 2 to 3 days a week . Instead, there is only water, tea or other calorie-free drinks in the evening. This creates a meal break of at least 14 hours until breakfast.
This “evening fast” is said to relieve insulin levels, promote weight loss, and improve sleep quality . It is also said to reduce the aging process and thus prolong life.
8 – Tips for Intermittent Fasting Beginners
If you’re just starting out with intermittent fasting, these fasting tips can help:
- First, avoid physical exertion while fasting. You can start again with sweaty sports and the like once you have gotten used to the new eating rhythm.
- Continue to eat normally, no larger portions . Otherwise the positive effect will disappear again immediately.
- Make sure you get enough vegetables, fiber, and protein sources (dairy products, eggs, fish, meat, nuts, legumes) at every meal.
- After the first meal of the day, go for a short walk , which also gets your digestion going.
- For faster weight loss success, also pay attention to the selection of your food . In combination with a low-carb diet , you lose excess pounds faster.