Intermittent fasting
The new year has begun and you want to get rid of some of your winter fat? Then you've come to the right place. Today I'm going to introduce you to 3 different intermittent fasting methods. A diet trend that involves temporarily abstaining from food and high-calorie drinks. However, it not only optimizes the metabolism and fat burning, but also prevents or at least reduces age-related diseases. These include high blood pressure and diabetes, for example. But intermittent fasting should also be able to curb many other complaints such as acne or neurodermatitis.
This fasting is not about abstaining from all food for weeks on end, but about shortening the time windows. This stimulates various changes in the metabolism and a few hours of fasting are often enough. You can see the different techniques now!
fasting for 16 hours a day: 8-hour diet
Also known as the 16:8 method, it is based entirely on the motto hours instead of calories. you fast for 16 hours of the day. During this time, only water, unsweetened tea and broth are allowed. This is followed by 8 hours in which you are allowed to eat until you are really full. The empty stomach in the morning boosts fat burning and an additional workout can help you shed even more kilos. Although there are no guidelines for the meal plan, the most important energy bombs include fish, nuts, dairy products, fruit, vegetables and wholegrain products.
But who is intermittent fasting suitable for? Actually for every fasting beginner. One big advantage is the flexibility in terms of time. It doesn’t matter when you fast each day, you decide for yourself. Of course, there is also a catch: planning and discipline. It is not possible to eat something in between, once you have started the 8 hours you should stick to it. With this method, it is also important to remember that large portions are usually eaten during the 8 hours. So if you only ever eat small portions, you should opt for one of the other fasting methods.
Fasting every 2 days
This method involves eating EVERYTHING you feel like eating on one day and then eating NOTHING on the next day. The exceptions apply here too: Water, tea without sweetener and broth. So if you don’t eat anything on the day you fast, you can eat something for breakfast again after sleeping.
A nice effect of all fasting variants is that there is no yo-yo effect, as the body has no opportunity to fall into “energy-saving mode”. This is the case with many weight loss alternatives.
One thing you should be aware of with this method is that it will be very difficult to go without food for a whole day at the beginning, especially if you get a craving attack. But it is important to show perseverance here. What you should be prepared for on the fasting day is: tiredness, a greater feeling of cold and headaches are also possible. But these side effects will disappear as soon as your body has got used to the unusual eating habits.
5 days of eating, 2 days of fasting
As the name of this method suggests, you eat as much as you like on 5 days and fast two days a week. It goes without saying that alcohol, sweets and carbohydrate-rich foods should still be avoided on the 5 days without fasting. On the fasting days, however, there is no strict ban on eating, as with the other methods of fasting, but rather a calorie limit. This is 500 for women and 600 for men and it is up to the individual to decide when to consume these calories. However, a protein-rich meal and vegetables prepared with little fat are recommended. It is also good to know that you should not do any sport on the 2 fasting days of the week, but on the remaining 5 days you can let off steam as much as you like.
In conclusion, each method has its pros and cons, but they all agree on one thing: discipline. It’s clear that you won’t notice an immediate change with any of the options, so the key is to persevere and not give up. Because if you manage to stick to the guidelines, you will be able to achieve great results in the long term.
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