Everything you need to know about the diet where you go without solid food for hours or days in your everyday life.
Some follow the rules automatically from an early age, others completely unconsciously, and still others finally want to implement this form of nutrition themselves. What is the language here? The intermittent fasting diet trend. Intermittent fasting, or intermittent fasting, is precisely the type of nutritional behavior that entices you with the fact that everything is allowed - just not at all times.
If you decide to do intermittent fasting, you can eat and drink whatever you want and how much you want. What makes it so special is that you only eat for a certain amount of time each day. How exactly is this principle to be understood? What are the advantages of this eating behavior and what should be considered? We explain and show you everything you need to know about intermittent fasting.
What forms of intermittent fasting are there?
The 16:8 method is probably the most common form of intermittent fasting and is often seen as the entry-level variant. It is the form that some people already practice quite unconsciously, for example by not having breakfast in the morning. The number 16 stands for the time window of 16 hours in which you don't eat any calories. This means not only no food, but also no soft drinks or other high-calorie beverages. Only unsweetened teas, black coffee (please in moderation or decaffeinated if necessary) and of course water are allowed during the fasting period. The remaining 8 hours can then be eaten and drunk. So if you skip breakfast, eat lunch at 12pm and have dinner before 8pm, that's exactly that window of time.
With intermittent fasting 5:2, you do not eat 2 days a week, or you consume a maximum of 500 kcal, whereas the other 5 days are eaten normally. The two days of fasting should ideally not follow each other. Many people find it easier not to put the fasting days on the weekend, when people tend to eat more and more frequently.
What exactly is intermittent fasting?
Intermittent fasting, also known as intermittent fasting , describes less a specific form of fasting and more a specific eating rhythm. In comparison to fasting programs lasting several days, which are often carried out once a year for cleaning purposes, intermittent fasting is more of a regular form of fasting which, if desired, can be integrated into everyday life in the long term. This involves going without food for hours or days. A distinction is made in intermittent fasting based on the time windows in which food is eaten or not eaten.
What are the benefits of intermittent fasting?
In the meantime, the opinion has prevailed among many that most diets are not effective. At the same time, however, one continues to read again and again that a certain form of renunciation is good for the body. This is exactly what the argument for intermittent fasting is based on.
Since food is available to most people anytime and anywhere in the western world today, we tend to eat too often and without thinking. Even if we are not hungry, for example. Intermittent fasting can train our mindfulness and make us aware of our eating habits. Intermittent fasting can help us regain a sense of when we're really hungry and when we're just craving or bored.
In this context, intermittent fasting can also help with weight loss. The reduced calorie intake often results in weight loss. Of course, this also depends entirely on what and how much is consumed in the eating window. However, many studies suggest that intermittent fasting makes it very easy to lose weight. Provided, of course, that you don't fall into the trap of gluttony and uncontrollably shoveling in everything the fridge has to offer.
For many proponents, suitability for everyday use is also a decisive criterion. Compared to many other diets or types of fasting, intermittent fasting is relatively easy to integrate into everyday life because it does not involve major sacrifices. This applies in particular to social events in the evening or on weekends. Intermittent fasting does not mean a blatant change in diet, so it can be easily integrated into everyday life.
From a health perspective, there is a whole range of benefits. Studies show, for example, that the risk of developing chronic diseases is reduced and that cardiovascular diseases can even be treated with it. Intermittent fasting is also useful for diabetes prevention. This is especially true for those who are already struggling with being overweight.
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Losing Weight With Intermittent Fasting: How Long Does It Take To Lose Weight With Intermittent Fasting?
Until you lose weight with intermittent fasting, it is individually different. Therefore, it is not possible to say in general how long it takes to lose weight with intermittent fasting. However, one can assume that the body needs 14 to 21 days to get used to the new form of nutrition. Only after a longer period of about two to three weeks should you expect the first visible successes. It is therefore advisable to understand intermittent fasting as a long-term change in dietary routine. Intermittent fasting is not suitable for reducing body weight in the short term or for getting rid of excess pounds as quickly as possible.
Differences between therapeutic fasting and intermittent fasting
The key difference is that intermittent fasting should be understood as a diet that can be practiced all year round. Therapeutic fasting, on the other hand, can only be carried out over a certain period of time. In the case of therapeutic fasting, a minimum of 3 and a maximum of 14 days is usually assumed. Therapeutic fasting is often seen as a kind of spring cleaning, which is used to clean up the body first. Therapeutic fasting requires preparation and a greater sacrifice, but is an excellent way to start intermittent fasting. The ideal combination could therefore be: first therapeutic fasting, then intermittent fasting.
Conclusion: This is how you can find out whether intermittent fasting is right for you
So now you know that 5:2 is not an intermediate result in a tennis match, but rather a nutritional concept recommended by many scientists. Feel inside if intermittent fasting is something you would like to try. If so, it's best to start with the method that splits the time slots of eating and fasting within a day rather than starting with the 5:2 method. If the 16:8 method seems too difficult at the beginning, you can also start with a division of 12:12 and slowly increase it. It's also worth experimenting to see if it's easier for you to forego solid food in the morning or in the evening. Above all, it is important to listen to your body and do what is good for you in the long term. This should always be your number 1 rule. Don't force yourself into something just because it's trending. Try it out and decide for yourself!
Would you like to delve deeper into the topic of fasting? Then visit the Fasten Guide.
On this page we have summarized everything you need to know about taking a break for body and mind. Here you will find answers to the right fasting duration, the benefits of fasting and an overview of scientific fasting articles.