Intermittent Fasting Really Make Pounds Drop that is why more and more people lose weight. Does that really work? Dr Matthias Riedl explains the benefits and risks and gives us tips on starting a healthier life with this method. Intermittent fasting is one of the most popular ways to lose weight.
Fasting stimulates fat burning, rejuvenates cells and cleanses the body. It is an effective method to lose weight without “crash diets”. A healthy weight is achieved in the long term because it changes, and the basal metabolic rate increases. The body is designed to survive prolonged periods without food and even emerge stronger. It stores energy in organs and tissues, which is available when it is needed.
The 16: 8 method is particularly suitable, where you can work within eight Eating two or three meals a day and fasting for 16 hours overnight. This increases physical and athletic performance and well-being.
The blood sugar level remains stable because the insulin level drops. The body switches to fat-burning, body fat is converted into ketone bodies; thus provides more energy. With longer fasts, the appetite and the constant need for snacks decrease. This leads to a healthy hunger and Satiety.
The risks involved in intermittent fasting are often mentioned. Muscle mass is supposed to decrease, as is the bone substance, and cardiovascular diseases can occur.
How dangerous is intermittent fasting?
Starving is unhealthy, voluntary fasting is not; we live in an affluent society. Fasting is the subject of many studies. There are sometimes contradicting results on the benefits and risks. Fasting is not equally healthy for everyone. Muscle mass is only reduced when all fat stores have been used up The organism tries to maintain muscles for as long as possible, the quality of the forces does not seem to deteriorate, but new studies are needed. The release of the growth hormone HGH increases and promotes muscle building.
On nutritional deficiencies: In long periods of fasting, it makes sense to supplement vitamins and minerals; however, when fasting periods of less than 24 hours there is no risk if nutrient-rich meals are consumed. Circulatory hypoglycaemia problems rarely occur during fasting, more often after meals rich in sugar Fasting usually keeps blood sugar levels stable.
Forgoing food for a while is therapy and prevention at the same time; it cares for blood vessels, the liver can recover, attacks dangerous abdominal fat; it can act in advance against many diseases, such as type 2 diabetes, high blood pressure, rheumatism, dementia, etc.
Children, pregnant and breastfeeding women should not fast due to the increased risk of nutrient deficiency. Underweight people and people with eating disorders are also not allowed to fast. For people with diabetes: drugs that lower blood sugar should be reduced during fasting. There is a risk of hypoglycaemia.
Is it better than intermittent fasting, and who is it for? Whether better or not is difficult to say. Micro-intermittent fasting is just like the usual intermittent fasting methods well suited to give the body breaks. A three-hour break between meals is part of a species-appropriate diet for the human species. The method is suitable for all those for whom an eight-hour time window is too small or, in the case of 5: 2, are energized every day of the week and cannot set up a full two days for fasting People in shift work unfavourable.
What should beginners consider when doing intermittent fasting?
Try out the different methods and find out which one suits you and your everyday life best. You shouldn’t be too strict with yourself; every beginning is difficult, exceptions are okay if they help, in principle If you feel like sweets, you should It is best to have this as a dessert after a meal so as not to increase the insulin level in between.
In the first time, especially at 5: 2, you should be able to relax on the fasting days – avoid stress eating. Good planning is a great advantage, search for recipes in advance and shop for them, then the” risk “of getting unhealthy is reduced Eat or snack in between. You are brushing your teeth as an evening ritual after your last meal, preventing yourself from pulling out the bag of chips in the evening and going to sleep a bit earlier than usual.
How Long Should You Fast?
At best, you can adopt the method that is personally suitable for your life and see intermittent fasting not just as a short course. However, you benefit from the positive effects if you only practice at 16: 8, three days a week.
- There are two main methods:
- 16: 8: Fasting for 16 hours and eating in a time window of 8 hours.
- 5: 2: 5 days a week we eat normally, and two days the body is given a break and fasted.
How to change eating habits permanently and maintain weight after fasting?
You need around 66 days to acquire a new habit, so first show discipline, then at some point it will all work by itself. Start fasting when you don’t fast Stress expected—written evidence to keep motivation high. In a happiness diary, you write down what you were happy about during the day, what you achieved, and what you are thankful for. Allowing exceptions help to persevere, so there is less frustration; at family celebrations, in the restaurant or on vacation, what is on offer can be enjoyed, only to return to the fasting rhythm in everyday life.