Interval fasting or intermittent fasting

Highlights

Intervallfasten fördert Gewichtsabnahme, reduziert Insulinspiegel und stabilisiert den Blutzuckerspiegel, insbesondere hilfreich bei Diabetes.
Methoden wie 16:8 Fasten (fasten für 16 Stunden) und 5:2 Fasten (2 Fastentage pro Woche) sind populär und leicht anpassbar.
Wichtige Nährstoffe, vor allem Eiweiß, sind während der Essensphasen entscheidend, um Heißhunger und Muskelabbau zu vermeiden.
Der Körper nutzt beim Fasten den Prozess der Autophagie zur Zellreinigung und Krankheitsvorbeugung.

1 What is intermittent fasting and how does it work?

Fasting has been a constant of human life since time immemorial. In times of need, there was and still is often a lack of food. Even if this was more like starvation, as it was not known when there would be food again, it can be compared to conscious renunciation, today's fasting. In medicine, fasting was discovered at the beginning of the 20th century to improve quality of life and life expectancy. It is often used as a Diet to the Lose weightbut it can do much more, which we will look at in more detail in the blog article.

Intermittent fasting also has evolutionary roots. In the early days of mankind, the diet depended on what hunters and gatherers could provide. Fasting was later always needed when harvests failed, natural disasters occurred or hunting success failed to materialize. So there was always a need for Fasting days.

Today it's all about controlled Fasting days resp. Fasting periods at certain intervals of hours or days, that is, to eat and fast in a very specific rhythm on the Day or in the week. Intermittent fasting does not mean that you can indulge excessively during meal times. Rather, it is about consciously going without and eating a balanced diet.

1.1 What methods are there for intermittent fasting?

There are different models of intermittent fasting from which you can choose the one that suits you, your life situation and your Everyday life can take out suitable ones. Important for the success of the Intermittent fasting is that you can integrate it firmly into your life and that the Fasting days to your life and not the other way around!

The methods of intermittent fasting at a glance:

16:8 Fasting = Fasting for 16 hours, food intake within 8 hours a day
5:2 Fasting = Eat normally for 5 days, fast for 2 days with a maximum calorie intake of 800 kcal
1:1 Fasting = Alternate-day fasting

1.2 What is intermittent fasting with the 16:8 method?

In this model, food intake is limited to 8 hours per day. The remaining 16 hours are spent fasting and only consuming calorie-free drinks. The 16 hours also include the night. Whether breakfast or dinner is omitted during the 16-hour fast can be decided individually. See also the fasting plan at 6.1 and 6.2. This is one of the most popular variants as Diet, to the weight lose weight or to work with Diabetes keep blood sugar levels low. The other models are also designed to Lose weight or with Diabetes suitable. The decisive factor is how the variants best fit into your Day insert.

1.3 What is 5:2 fasting?

The 5:2 principle involves eating a normal, balanced diet on 5 days and fasting on the remaining two days. On the Fasting days a maximum of 800 calories are consumed. The fasting days do not have to be consecutive and can vary from week to week. On the fasting days you could, for example classic juice cleanse from LiveFresh to fall back on. In the section 6.3 you will also find a suitable example plan with healthy recipes for the 5:2 method.

1.4 What is the 1:1 method?

Another option with the Intermittent fasting is the 1:1 rhythm or alternating fasting, i.e. days with a normal diet alternate with fasting days on which the calorie intake is reduced to 800 calories or less. The classic juice cleanse from LiveFresh. In this variant, the calorie intake is greatly reduced over the course of the week, allowing you to lose weight as quickly as possible. An example plan with delicious and healthy recipes can be found in the section 6.4. The 1:1 variant is also very suitable for switching to the 5:2 or 16:8 method after the initial weight loss.

1.5 What must be observed during intermittent fasting?

Pre-existing conditions and medication: A longer fasting phase results in lower insulin levels, greater weight loss and a greater reduction in blood glucose levels with Diabetics. Therefore, if you have a pre-existing condition, especially if you are taking medication such as Diabetes The doctor treating the patient should always be consulted and the medication adjusted accordingly if necessary.
Cover protein requirements: It is also very important that you meet your protein requirements when 16:8 method per day and then spread it over the remaining meals. With the 5:2 and 1:1 fasting variants, you should also cover your protein requirements on the non-fasting days to prevent cravings and a yo-yo effect. On average, an adult needs 1 g of protein per kilogram of body weight. For a 60 kg woman, this means 60 g of protein per day. 20 g of protein can be found in 80 g of uncooked lentils or 25 g of pea protein powder, for example.
Pay attention to your own body awarenessLikewise, you should always pay attention to your body feeling and try out which fasting variant suits you best and with which you feel most comfortable. Women in particular should make sure that their stress levels do not increase too much as a result of long periods of fasting, which can lead to hormonal imbalances. As a rule, most women feel most comfortable with the 16:8 principle, in which dinner is omitted, due to the hormone balance. Feel free to try out what feels best for you.

2 What happens in the body during intermittent fasting?

Intermittent fasting is more than just a dietas it is said to have many healing effects. Many users observe an improvement in their body image and a weight reductionwhereby the interfall fasting its good reputation for slimming has gained. Ideally, giving up energy also reduces the so-called autophagy This means that our body cells cleanse themselves and unnecessary or diseased cells are broken down. In the best case scenario, this protects us from diseases or bacteria. It is important to provide the body with high-quality building materials during the eating phase, such as protein and healthy fats.

Some fasting enthusiasts also report that they feel fitter, "lighter" and more alert than before - in other words, healthy. The ability to concentrate also benefits many fasting people.

But even when used temporarily Intermittent fasting can be a good impulse for a change in diet, as you develop a much finer feeling for your food intake and for what your body really needs.

3. how long can intermittent fasting be carried out?

Intermittent fasting with the 16:8 and 5:2 methods can be carried out as a long-term dietary change without a time limit. With the 1:1 principle, the calorie deficit over the week is very large, which is why this variant is well suited as an introduction to switching to 5:2 fasting or 16:8 fasting in order to slowly reduce or maintain your weight and improve your health and well-being in the long term. However, as everyone reacts differently, ask your doctor for advice if in doubt.

4 Who is intermittent fasting suitable for?

Healthy adults can start an intermittent fasting cure at any time after consulting a doctor. With Diabetescan draw on good experience in connection with Intermittent fasting be reported. However, as the blood sugar level is likely to drop, it must be clarified with the doctor beforehand how the medication can be adjusted accordingly. Before a Fasting cure should be clarified with a doctor which method is suitable - this applies in particular to older people. Furthermore, everyone should pay attention to their Body and feel what is good for him and what is not.

5 Who is intermittent fasting not suitable for?

Fasting affects both physical functions and mood. You should therefore carefully check whether your physical and mental health allow you to fast.

Pregnant and breastfeeding women women should not fast. Likewise, the criticism loudly that intermittent fastingin which breakfast is omitted, has a negative effect on the sensitive hormonal system of women This can upset women's sensitive hormone systems, increase stress hormones, reduce metabolic activity and increase fat storage. women women should therefore pay very close attention to their bodies and, if possible, not eat intermittent fasting exercise every day. Another good option is to skip dinner so that the body can balance the hormones more easily with a protein-rich breakfast and is therefore less stressed.

If you are underweight or have a serious or chronic illness, you should also consult your doctor. Because children are still growing, they should also only fast if medically recommended and under medical supervision.

6. interval fasting daily plan

So that you don't lose track between the different Interfall fasting methods and you have an easier time during the so-called meal times. healthy to feed you, we have created a Intermittent fasting plan with delicious and healthy recipes, compiled.

6.1 Intermittent fasting times 16:8 method variant 1

In the first variant of the Intermittent fasting plan the 16:8 method, breakfast is omitted. You will find breakfast recipes for the weekend that will make it easier for you to integrate intermittent fasting into your everyday life.

Of course, you can also do intermittent fasting at the weekend and only eat your first meal of the day at lunchtime. The Recipes You are welcome to exchange them with each other. However, make sure that you cover your own protein requirements and drink one or two additional protein shakes if necessary (see also section 1.4).

16:8 plan variant 1

Time	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
mornings	Tea, water, vegetable broth or even black coffee					Apple and cinnamon porridge	Pancakes with cream cheese
12:00	Vegan millet curry with spinach	Vegan Asian noodles with tofu	Vegan mozzarella	Vegan Pad Thai	Carrot-ginger soup	Falafel made from sweet potato	Mushroom risotto with buckwheat
19:00	Chili Sin Carne	Rice pan with mushrooms	Chickpea soup	Lentil and broccoli curry	Feta and pumpkin tarte flambée	Stuffed sweet potatoes	Oven butternut squash

Depending on your individual protein requirements, you should also include a vegan protein shake as a dessert (see section 1.4 What to consider when intermittent fasting)

6.2 Intermittent fasting times 16:8 method variant 2

In the second variant, you skip dinner during the day and start the next morning with a high-protein breakfast. This variant is particularly suitable for Women as the hormone system is optimally balanced. See also section 1.4.

Plan for the 16:8 fast - variant 2

Time	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
7:00	Pancakes with cream cheese	Apple and cinnamon porridge	Vegan banana pancakes	Vegan fruity smoothie bowl	Ginger and fig porridge	Vegan breakfast pear	Vegan banana pancakes
Until 15:00	Lentil and broccoli curry	Asian noodles with tofu	Falafel made from sweet potato and corn	High protein chili sin carne	Rice pan with mushrooms	Mushroom risotto with buckwheat	Lentil and broccoli curry
in the evening	Tea, water, vegetable broth or even black coffee					Feta and pumpkin tarte flambée	Carrot-orange-ginger soup

Depending on your individual protein requirements, you should also have a vegan protein shake (see section 1.4 What must be observed during intermittent fasting)

6.3 Intermittent fasting times 5:2 method

For the 5:2 variant with 2 fasting days per week, you will find a plan with healthy recipes below.

Daily plan for the 5:2 fast

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Juice cure day classic	Apple and cinnamon porridge	Fruity smoothie bowl	Banana pancakes	Juice cure day classic	Breakfast pear	Banana pancakes
	Asian noodles with tofu	High protein chili sin carne	Lentil and broccoli curry		Mushroom risotto	Lentil and broccoli curry
	Rice pan with mushrooms	Feta and pumpkin tarte flambée	Carrot-orange-ginger soup		Feta and pumpkin tarte flambée	Stuffed sweet potatoes with asparagus

Depending on your individual protein requirements, you should also have a vegan protein shake (see section 1.4What must be observed during intermittent fasting)

6.4 Intermittent fasting plan 1:1 method

You can find out how you can best incorporate the 1:1 method in the plan below.

1:1 plan

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Juice cure day classic	Apple and cinnamon porridge	Juice cure day classic	Banana pancakes	Juice cure day classic	Fruity smoothie bowl	Banana pancakes
	Falafel made from sweet potato & corn		Lentil and broccoli curry		High Protein Chili	Asian noodles with tofu
	Stuffed sweet potatoes with asparagus		Carrot-ginger soup		Feta and pumpkin tarte flambée	Rice pan with mushrooms

Depending on your individual protein requirements, you should also have a vegan protein shake (see section 1.4What must be observed during intermittent fasting)

The most common mistakes with intermittent fasting

Selecting the wrong variant
If you find your own personal fasting option that fits in well with your everyday life
can be integrated, will stay with it longer. In addition, the
skipping breakfast for some women over a longer period of time can lead to a
lead to hormonal confusion. In this case, a different variant, e.g. without dinner, may be a better option (see section 6.2). Find the right and healthy option for you.
False expectations and impatience
Sometimes it takes a while for your body and your metabolism to adjust to the
adapt to new, healthy conditions. It may take up to two or three weeks before you get used to longer breaks between meals. Be patient!
Continue to feast uninhibited
Even in the non-fasting phases you should not feast without end. Who
If you want to lose weight, you should make sure that the calories you save are not immediately
eat it again. During the non-fasting period you should eat nutritious
Eat foods with little sugar and above all do not overeat. Eat
It is best to continue as normal, as if you had not fasted.
Eating too little
The motivation is often very high and you want to lose as much weight as possible.
However, this has several disadvantages: If you eat too little, you slow down your metabolism.
and thus lowers its energy metabolism. This later threatens the
yo-yo effect that often occurs when dieting. In addition
Radical diets ensure that hunger and dissatisfaction become constant companions.
be. Make sure you still reach your protein requirement of 1g/kg body weight to prevent cravings and the yo-yo effect (see section 1.4).
Too little sleep
Even one sleepless night causes our hunger hormone to rise and
and to eat more than we actually need.
Too much stress
Under stress, the body produces the hormone cortisol, which increases
increases blood sugar levels. This hormone also promotes the
Storage of absorbed energy in fat deposits. Reducing stress is therefore an elementary component when it comes to well-being and losing weight.

Frequently asked questions about intermittent fasting:

What can I eat during intermittent fasting?

During fasting, calorie-containing foods and drinks are avoided. However, make sure you drink enough. Preferably water and unsweetened tea or coffee. Artificial flavors and sweeteners should be avoided. Green tea contains catechins, which are said to have an appetite-suppressing effect.

To maximize the positive effects of the Intermittent fasting you should make sure you eat a balanced and varied diet during the so-called "eating phase". Plenty of colorful vegetables with a source of protein and high-quality fats form the basis here. Pay particular attention to your protein requirements (see section 1.4). You should avoid ready meals and sweets as much as possible. For a healthy nutrition here you will find many delicious and healthy Recipes and others Information on.

What can I drink during intermittent fasting?

During the so-called "fasting window" you can drink water, unsweetened tea or black coffee. If you feel the need for something salty, you could also drink broth. During the "eating phase" you can also drink other beverages with your meals. Between meals, you should again choose drinks that are as calorie-free as possible to keep your blood sugar levels low.

Can I drink coffee during intermittent fasting?

During the Intermittent fasting you can also Coffee drink. However, to ensure that your fasting is not interrupted, it should be black, i.e. without milk or sugar. For optimal sleep quality, you should drink your last coffee before 2 pm if possible.

How effective is 16 hours of fasting?

The 16:8 method is very effective in many ways. The health benefits are based on autophagy, the cell renewal that is triggered by it. In addition, the insulin level is low, which Diabetes is beneficial and can also reduce inflammation. It also relieves the gastrointestinal tract. However, the protein requirement for the whole day should still be met so that your body has enough building materials available and cravings are prevented. If your total calorie balance remains below your daily requirement, it is also suitable for weight loss.

How much weight can I lose with intermittent fasting?

How much weight you lose depends on the individual. Severe overweight that has existed for a long time or medication and metabolic diseases such as Diabetes, the Lose weight a little more difficult and progress more slowly. In most cases, a weight plateau is reached after some time of weight loss and you no longer lose any more weight. It can then be helpful if you change your fasting regimen, i.e. the fasting method or your diet during the eating phase.

How long should you do intermittent fasting?

How long you intermittent fasting is up to you and your well-being. The 16:8 or the 5:2 variant is suitable for doing this on a permanent basis. The 1:1 method should be used more as an introduction to the other Intermittent fasting methods or a healthy change in diet, as a very large calorie deficit is achieved.

Which intermittent fasting method is suitable for beginners?

If you have no previous experience of fasting, the 16:8 method is a good way to start. You can start by skipping dinner 1-2 days a week. After a few weeks, you can then slowly increase the number of fasting days or switch to the 5:2 or 1:1 method. However, if you have already been on a juice cleanse from LiveFresh you can also start directly with the 5:2 or 1:1 method.

How many meals during intermittent fasting?

At the Intermittent fasting after the 16:8 method you can eat 2-3 meals in the 8-hour eating window. It is important that you still cover your protein requirements during the day and then spread them over the remaining meals (see section 1.4).

What side effects can occur with intermittent fasting?

You may feel hungry, especially at the beginning. However, if you get used to the fasting rhythm, drink enough and follow our other tips below (see question: What can I do if I am hungry during intermittent fasting?), then your feeling of hunger should soon improve. You may also experience occasional headaches or tiredness, especially if you have not drunk enough. In most cases, broth or a glass of water with a pinch of salt will help to balance your electrolyte levels. If you feel stressed by fasting, you may not have chosen the right method or it simply doesn't fit into your everyday life. Take another look at the section 5. Who is intermittent fasting not suitable for? after. Women in particular should be very careful here and choose the right method to avoid upsetting their hormone balance.

What can I do if I am hungry during intermittent fasting?

The feeling of hunger does not usually last long, but comes in waves and then disappears again. It helps to keep yourself busy during the fasting phases. During a hectic working day, you won't have much time to think about food.

There are also natural remedies that can suppress hunger:

WaterA glass of water first thing in the morning can curb the feeling of hunger. Sparkling mineral water can provide relief from loud stomach noises
Green teaIt contains antioxidants that can stimulate the metabolism, but also catechins that curb the appetite.
CinnamonStudies have shown that cinnamon slows down the digestive process and suppresses hunger. It can also have a positive effect on blood sugar. Cinnamon can be added very well to tea or coffee
CoffeeThe antioxidants in coffee have been shown in studies to have a hunger-reducing effect. In addition, the caffeine in coffee can stimulate the metabolism and fat burning.

Nutritionist

Developed on a scientific basis by Dr. Ulrike Fischer, who holds a doctorate in nutritional science.