Intermittent fasting

Some people automatically follow the rules from an early age, others completely unconsciously, and still others now want to implement this form of nutrition themselves. What are we talking about here? The nutritional trend intermittent fasting. Intermittent fasting, or also known as intermittent fasting, is precisely the eating behavior that entices with the idea that everything is allowed – just not at all times.

If you opt for intermittent fasting, you are generally allowed to eat and drink anything you want, as much as you want. The special thing about it: you only eat for a certain period of time per day. How exactly is this principle to be understood? What advantages does this eating behavior offer and what should be considered? We clarify and show you everything you need to know about intermittent fasting.

The 16:8 method is probably the most common form of intermittent fasting and is often considered the beginner's option.

It is the form that some people already practice unconsciously by, for example, skipping breakfast in the morning. The number 16 stands for the 16-hour window during which no calories are consumed. This means not only no food, but also no soft drinks or other caloric beverages. Only unsweetened teas, black coffee (in moderation or decaffeinated if necessary) and, of course, water are allowed during the fasting period. Food and drink are then allowed during the remaining 8 hours. So, if you skip breakfast, eat lunch at 12 p.m. and have your dinner before 8 p.m., that corresponds exactly to this time window.

With 5:2 intermittent fasting, you abstain from food two days a week, or you consume a maximum of 500 kcal, whereas on the other five days, you eat normally.

Ideally, the two fasting days should not be consecutive. Many people find it easier not to schedule fasting days on weekends, when there is a tendency to eat more and more frequently.

Intermittent fasting, also known as intermittent fasting, describes less a specific form of fasting and more a specific eating rhythm. Compared to multi-day fasting programs, which are often carried out once a year for cleansing, for example, intermittent fasting is a regular form of fasting that, if desired, can be integrated into daily life in the long term. This involves abstaining from food for hours or even days. Intermittent fasting is distinguished based on the time windows in which food is eaten or not eaten.

Meanwhile, the opinion has gained ground among many that most diets are not effective. At the same time, however, one repeatedly reads that a certain form of abstinence is good for the body. This is precisely the basis of the argumentation for intermittent fasting.

Since food is readily available to most people in the Western world today, we tend to eat too frequently and thoughtlessly, even when we are not hungry. Intermittent fasting can train our mindfulness and make us aware of our eating habits.

Intermittent fasting can help us develop a feeling for when we are truly hungry and when we are simply craving or bored.

In this context, intermittent fasting can also help with weight loss.

Reduced calorie intake often leads to weight loss. Of course, this also depends on what and how much is consumed during the eating window. However, many studies suggest that intermittent fasting makes losing weight very easy. Provided, of course, that one does not fall into the trap of overeating uncontrollably and stuffing oneself with everything the refrigerator has to offer.

For many proponents, everyday usability is also a decisive criterion.

Compared to many other diets or fasting methods, intermittent fasting can be integrated into everyday life relatively easily, as it does not involve major renunciations. This applies in particular to social events in the evening or on weekends. Intermittent fasting does not mean a drastic change in diet, so it can be easily integrated into everyday life.

From a health perspective, a whole range of benefits emerges.

For example, studies show that the risk of developing chronic diseases is reduced and even cardiovascular diseases can be treated with it. Intermittent fasting is also useful for diabetes prevention. This is especially true for those who are already struggling with obesity.

With 5:2 intermittent fasting, you give your body regular breaks by fasting two days a week. On fasting days, you replace your meals with cold-pressed, nutrient-rich, and super-delicious juice blends and ginger shots.

How long it takes to lose weight with intermittent fasting varies from person to person. Therefore, there's no general answer to how long it takes to lose weight with intermittent fasting. However, you can assume that the body needs 14 to 21 days to adapt to the new eating pattern. You should only expect the first visible results after a longer period of approximately two to three weeks. It is therefore recommended to view intermittent fasting as a long-term change in your eating routine. Intermittent fasting is not suitable for short-term weight loss or quickly shedding excess pounds.

The crucial difference is that intermittent fasting is a way of eating that can be practiced all year round. Therapeutic fasting, on the other hand, can only be carried out for a specific period. Therapeutic fasting is usually assumed to last a minimum of 3 and a maximum of 14 days. Therapeutic fasting is often seen as a kind of spring cleaning, which serves to tidy up the body first. Therapeutic fasting requires preparation and greater abstinence, but is an excellent way to get started with intermittent fasting. The ideal combination could therefore be: first therapeutic fasting, then intermittent fasting.

So now you know that 5:2 is not a tennis score, but rather a nutritional concept recommended by many scientists. Consider if intermittent fasting is something you would like to try. If so, it is advisable to start with a method where the eating and fasting windows are divided within a single day, rather than immediately jumping into the 5:2 method. If the 16:8 method seems too difficult at first, you can also start with a 12:12 split and gradually increase it. It's also worth experimenting to see whether it's easier for you to abstain from solid food in the morning or in the evening. The most important thing is to listen to your body and do what is good for you in the long term. That should always be your number one rule. Don't force yourself into something just because it's currently trending. Try it out and decide for yourself!

On this page, we have clearly summarized everything you need to know about a break for body and mind. Here you will find answers regarding the correct fasting duration, the benefits of fasting, and an overview of scientific fasting articles.