Can I lose weight while fasting

Intermittent fasting: lose weight healthily

Status: 02/01/2021 8:31 p.m.

Lose weight healthily and maintain your weight - this is possible with intermittent fasting. Long breaks are taken between meals. How do methods 16: 8 and 5: 2 differ?

Intermittent fasting is the most important new trend in nutritional medicine. The method can help you lose weight in a healthy way and maintain your body weight. Studies have shown that intermittent fasting can apparently also protect against diabetes (type 2) and may even have a supportive effect in cancer therapies.

What methods are there for intermittent fasting?

Fasting means doing without certain foods, drinks and luxury foods, for a short time or for a longer period of time. You can choose between two variants of intermittent fasting.

  • 16: 8 method: There are 16 hours between the last meal of the previous day and the first meal of the day. In the eight hours in which one is allowed to eat, two meals are consumed.
  • 5: 2 method: people eat normally five days a week and almost nothing on two days.

Why short-term fasting is so effective

Don't eat anything for 16 hours, only two meals within eight hours: Intermittent fasting gives the body plenty of time to burn fat.

The human metabolism has been adjusted to fasting phases since the Stone Age. If there was an abundance, our ancestors ate uninhibited, but in times of want the stomach would remain empty for a few hours or days. The human body survives longer periods of hunger by storing energy reserves in various organs and tissues and mobilizing them again when necessary. However, it also reduces energy consumption - and after a few days it begins to break down protein in the muscles.

The decisive difference between intermittent fasting and longer fasting cures or crash diets: The metabolism is not reduced, the muscle mass is not reduced. This is very important because it avoids the dreaded yo-yo effect.

Fasting also leads to beneficial biochemical changes in the body, such as improved sugar and fat metabolism: substances are released that can dampen inflammation.

Fasting according to the 5: 2 method

The best known form of intermittent fasting is 5: 2 diet: Five days a week you can eat as usual without counting calories. For two days, the food intake is reduced to 500 to 800 calories for women and 600 to 850 calories for men. In addition, it is important to drink a lot of calorie-free. Easily digestible carbohydrates such as wheat bread, pasta, potatoes and sugar should be avoided entirely on fasting days. This is how the body learns to live from its reserves.

Fasting according to the 16: 8 method

If you don't want to fast for a whole day, you can incorporate longer meal breaks into your daily routine. In the 16: 8 diet you can skip either the early or late meal, so that you go without food for 16 hours at a time. For example, if you don't eat anything after 5 p.m., you can have breakfast again the next morning at 9 a.m. The metabolism goes into a short fast every night. A pleasant side effect: the body has less to do with digestion at night, which benefits the quality of sleep.

What can you drink during intermittent fasting?

With both variants, it is important not to eat more than usual during the phases of food intake. You can and should drink while fasting - but only calorie-free drinks such as water, thin vegetable broth, unsweetened tea or moderate black coffee.

How many hours of rest between meals?

There should be breaks of at least four to five hours between meals. Because if you eat carbohydrates in between - be it biscuits, crispbread, fruit juice or milk - the body converts them into sugar. And it goes straight into the blood: the blood sugar level rises, the body releases insulin and stops the breakdown of fat. The rapid insulin peak in the blood can lead to slight, short-term hypoglycaemia and food cravings.

Beware of previous illnesses

While intermittent fasting is good for most, some people should exercise caution. It is essential to ask a doctor before starting if you have low blood pressure, metabolic diseases, chronic diseases, cancer diseases and old age. Intermittent fasting is rather unsuitable during pregnancy and breastfeeding, with eating disorders such as anorexia or bulimia and with underweight. It is also not advisable for migraines.

Intermittent fasting: the most important things at a glance

  • Avoid physical exertion while fasting until you are completely accustomed to the new rhythm.
  • Continue to eat normally, no larger servings.
  • To fill and stay full, make sure you have enough vegetables (fiber) and sources of protein (dairy products, eggs, fish, meat, legumes, mushrooms or nuts) with every meal.
  • No snacks between meals!
  • Calorie-free drinks such as water or unsweetened tea help to bridge hunger holes during the meal-free time.
  • After your first meal, take a short walk or do some exercise to aid digestion.

Recipes for relief days without milk and wheat

Fasting recipes without milk and wheat

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The Nutritional Docs | 02/25/2021 | 9:00 p.m.