losing weight without starving and at the same time being vital and efficient – many people who want to lose weight hope for interval fasting. The fanbase of so-called intermittent fasting is getting bigger and bigger. Unlike traditional fasting, food is not left out for days or even weeks. The fasting phases are manageable and alternate with phases of the normal diet – so this rhythm can be very well integrated into everyday life. In addition to weight loss should also improve the periodic fasting and the sugar and fat metabolism. How interval fasting works, what it does and how healthy this form of diet is, is explained below.
What is interval fasting?
Characteristic of interval fasting, which is also known as intermittent fasting, is the alternation of phases of eating and phases in which nothing is eaten – so you fast at intervals.
There are different forms of Intervallfastens: It can be fasted by the hour, but also a full day. Interval fasting requires no complicated instructions and no special diet plan – the intervals between eating and fasting are crucial.
Which methods of interval fattening are there?
Depending on how long the intervals last, a distinction is made between different methods of interval fattening. The most famous forms are:
In addition, different spellings are common, for example, “16/8 method” or “5 to 2 method”. All terms describe the ratio of the duration of eating to fasting intervals.
What does 16: 8 interval fasting mean?
16: 8 interval fasting is the most popular form of interval fattening. Here one limits the time, in which one may eat, to eight hours. The remaining 16 hours of the day is fasted – one speaks in this context of the 8-hour diet.
A daily schedule with this method could therefore look like that you take food daily only between 11 clock and 19 clock. In the time until 11 o’clock the following morning only calorie-free drinks are allowed. Alternatively, you can set the meal phase from 8 am to 4 pm and do without the dinner.
One of the special advantages of interval fattening: such a plan can be adapted flexibly. If, for example, a dinner is in good company, you can extend the fasting phase to the point where the 8-hour time window for the meal is pushed back in time.
Intervall fast in 5: 2 ratio
In the 5: 2 variant is on five days a week normal, so eaten without food breaks and restrictions. On the two remaining days, the calorie intake in women is limited to about 500 kcal (kilocalories), in men to 600 kcal.
Ideally, these days you will be dispensing with easily digestible carbohydrates, such as those found in pasta, wheat flour, or sugar, and will be consuming low-sugar fruits, vegetables, and lean sources of protein.
For the two days of fasting, ideally, you should choose non-consecutive days that are not as stressful.
1: 1 method and 12:12 method – fasting and eating in common mode
“Eat Stop Eat” or alternating fasting describes the 1: 1 method of interval fattening. This form alternates between one day and normal eating the next day.
In the 12:12 method, the intervals are only 12 hours each – a relatively short form of “part-time fattening.” For example, you can set the time window for eating between 7 am and 7 pm – for many a normal daily schedule anyway. However, this is not a common variant of the Intervallfastens due to the relatively short meal break
Intervall fast for beginners
For beginners, the 16: 8 shape of the Intervallfastens is particularly well, because the night’s sleep is one of the meal break. If you like: Losing weight while sleeping, which incidentally often also contributes to an improvement in sleep quality.
By the way: The 16: 8 Intervall fast has in particular by the television doctor Dr. med. Eckart von Hirschhausen attained great fame, which could thus achieve considerable success and lose ten kilograms – this form of fasting is therefore sometimes referred to as Hirschhausen diet.