Daniela Wiessner
Table of Contents:
Interval fasting, also known as intermittent fasting, is a topic that is becoming increasingly popular. It offers a fascinating way to improve your health and lose weight. But what is behind this concept, which at first glance seems so simple? Basically, it involves consciously limiting eating times, thereby giving the body the chance to regenerate and break down fat reserves. This method is not only effective, but also flexible and can be easily integrated into everyday life.
What is interval fasting?
Intermittent fasting is more than just a diet – it is a way of eating in which you alternate between phases of eating and fasting. The practice has its origins in human history, when food was not always available and people had to learn to make do with less. Today, intermittent fasting has become a popular strategy for losing weight and improving metabolic health. The flexibility of this method makes it possible to adapt it
The science behind intermittent fasting
Science has shown that intermittent fasting offers a variety of health benefits. A study in the New England Journal of Medicine shows that fasting improves insulin sensitivity and reduces inflammation. These are key mechanisms that can help prevent chronic diseases. In addition, fasting can boost the metabolism by causing the body to use its fat stores more effectively These processes are triggered by the body’s switch from the so-called ‘metabolic switch’, in which the body switches from burning sugar to burning fat.
Various methods of intermittent fasting
The 16/8 method: a popular approach
The 16/8 method is one of the best-known forms of intermittent fasting. It involves fasting for 16 hours a day and eating during an 8-hour window. Many people prefer this method because it is easy to integrate into their daily lives. Typically, breakfast is skipped, and the first meal of the day occurs around noon. This method not only aids in weight loss, but it can also improve insulin sensitivity.
Start slowly with the 16/8 method by delaying breakfast by one hour. This way, your body can gradually get used to the new routine without feeling overwhelmed.
The 5:2 diet: fasting on certain days
The 5:2 diet is another popular form of intermittent fasting, in which calorie intake is greatly reduced (to around 500–600 calories) two days per week, while eating normally for the remaining five days. This method can be particularly effective for reducing overall calorie intake while still enjoying the benefits of fasting. Studies show that this form of fasting can help stabilise blood sugar levels and lower blood pressure.
Choose fasting days that coincide with less stressful days in your week. This makes it easier to implement and minimises the temptation to break the fasting rules.
Alternate-day fasting: eat one day, fast the next
Alternate-day fasting involves alternating between a day of normal eating and a day of either not eating at all or eating very little. While this method can be challenging, it has the potential to significantly increase fat burning and boost the metabolism. However, this intense form of fasting should be well planned and ideally done under a doctor’s supervision to ensure that the body is getting all the nutrients it needs.
How does intermittent fasting work?
Intermittent fasting works by allowing the body to switch from a state of food intake to a state of fasting. In this state, insulin levels drop. The body begins to use stored fat as an energy source. This process is known as the metabolic switch. By reducing insulin levels and increasing human growth hormone, fat burning is promoted, which can lead to more efficient weight loss. It is important to ensure a balanced diet during the eating windows in
The health benefits of intermittent fasting
Weight loss and metabolic health
Intermittent fasting can be an effective weight loss strategy because it helps to reduce overall calorie intake. Studies show that this method can speed up the metabolism and promote fat burning. By increasing the periods of fasting, the body is forced to use stored fat reserves as an energy source, which can lead to significant weight loss.
Insulin sensitivity improvement
Another major benefit of intermittent fasting is that it improves insulin sensitivity. Fasting lowers insulin levels in the body, making cells more sensitive to insulin. This can help reduce the risk of type 2 diabetes and stabilise blood sugar levels. A study by John Hopkins University showed that intermittent fasting can significantly improve insulin sensitivity.
Reducing inflammation and cardiovascular risks
Fasting can also reduce inflammation in the body, which is considered to be a driver of many chronic diseases. By reducing inflammation markers, intermittent fasting can lower the risk of cardiovascular disease. Studies have shown that fasting improves blood lipid levels and lowers blood pressure, which overall relieves the cardiovascular system.
Stimulating the body’s own waste removal
Fasting also stimulates autophagy: a process in which damaged cell components are broken down and recycled. This promotes cell renewal and protects against the accumulation of harmful proteins that are associated with aging and diseases such as Alzheimer’s. Autophagy also helps to reduce inflammation and improve cell health, which strengthens the body’s resistance to stress and disease.
The effects on the brain and mental health
Intermittent fasting also has positive effects on brain health. It can increase the production of BDNF (Brain-Derived Neurotrophic Factor), a protein that promotes the growth of new nerve cells and protects against neurodegenerative diseases. In addition, fasting can improve concentration and memory, leading to better mental health.
How to successfully implement interval loading.
Tips for beginners: How to get started
Getting started with intermittent fasting can be challenging, but with a few tips, it’s easier to get started. Start with short fasting intervals and gradually increase them. Drink enough water during the fasting period to stay hydrated. Listen to your body and adjust the fasting times to your needs.
Keto breakfast: Bulletproof Coffee
A Bulletproof Coffee in the morning can make intermittent fasting easier for you. This is a coffee enriched with ghee and MCT oil (medium-chain triglycerides). It was made popular by Dave Asprey and aims to put the body in a state of ketosis, where fat is used as the primary source of energy instead of carbohydrates.
When fasting for intervals, you can have Bulletproof Coffee for breakfast without significantly interrupting your fast. Since the drink contains no significant carbohydrates or proteins, insulin levels remain low, causing the body to continue burning fat and maintaining the positive effects of fasting, such as increased fat burning and mental clarity. At the same time, the fats it contains provide you with long-lasting energy and a feeling of satiety without ending
The right nutrition during the eating windows
During the eating window, it is important to eat a balanced diet. Focus on nutrient-rich foods such as fruit, vegetables, wholegrain products, healthy fats and proteins. Avoid highly processed foods and sugary drinks, as these can negate the positive effects of fasting.
| Food group | Recommended foods |
|---|---|
| fruits | apples, berries, oranges |
| vegetables | broccoli, spinach, carottes |
| proteins | chicken, fish, beans |
| healthy fats | avocados, nuts, olive oil |
Practical strategies for overcoming challenges
To overcome the challenges of intermittent fasting, it helps to develop strategies that ease the transition. Plan your meals in advance to avoid temptation. Find distractions for times when hunger is particularly strong, such as light physical activities or hobbies. Reward yourself for milestones reached to stay motivated.
Create a weekly meal plan to ensure that you get all the nutrients you need during your meal windows. This not only helps you to stay organised, but also minimises the likelihood of making unhealthy choices.
Disclaimer
This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor-patient relationship is established. Use of any information contained in this blog or materials linked to this blog is at the user’s own risk. The content of this blog is not intended as a substitute for professional medical advice, diagnosis or treatment. Users should not ignore or delay medical advice for any medical conditions they may have and should seek the help of their healthcare professional for such conditions.
