Intermittent fasting is not a typical form of fasting, but a dietary rhythm. You eat food, but only at certain times, or in a specific time window. Among other things, age-related diseases are to be mitigated, weight loss and weight maintenance should be made easier. Learn more about intermittent fasting on Doctorfithealth
What is intermittent fasting?
The concept of intermittent fasting is based on the nutritional rhythms of our ancestors, the hunters, and gatherers. They did not have continuous food and had to fast regularly.
Intermittent fasting is simple: There are periods when people eat normally and when they stop eating and drink only tea and water. In the food phases, everything is theoretically allowed. Practically, however, one should pay attention to a healthy food composition, so little refined sugar, no fast food, no white flour or white rice.
In principle, the Ramadan practiced by the Muslims is also a form of intermittent fasting - but in extreme form, since as long as the sun is in the sky, neither eating nor, above all, nothing is drunk.
This is how intermittent fasting works
There are several variants of intermittent fasting. Which one to choose depends on individual preferences and discipline in terms of abstinence from food.
Whole fast days: Nothing is eaten for one or two days a week.
36:12-Rhythm: One day is eaten from 8 am to 8 pm, the following night and the entire following day there is only liquid.
20:4-Rhythm: There is only a four-hour window per day for eating, and for 20 hours there is nothing but tea and water.
16:8-Rhythm: a model suitable for everyday use, in which 16 hours have fasted every day and eight hours for eating.
That brings intermittent fasting
Intermittent fasting should bring several advantages. Fat burning is increased, cholesterol levels and blood pressure are improved, inflammatory processes are inhibited, you lose weight and the blood sugar level gets back into balance. And this, in turn, is involved in the development of acne, cancer or depression, among other things.
However, most studies have so far been carried out only on experimental animals - there was also the result that intermittent fasting can extend life.
Risks of intermittent fasting
Fasting means stress for the body. Anyone who is very stressed in their work and everyday life should refrain from intermittent fasting.
Even during pregnancy and breastfeeding, you should not fast (once in phases) to ensure that you have sufficient energy and nutrients throughout the day.
Intermittent fasting: Conclusion
Intermittent fasting is a well integrated into everyday life and compared to "real" fasting quite well-maintained method to change his diet, lose some weight or maintain his weight.
But start with short fasting periods (16 hours) and listen carefully to yourself if your current life situation (stress level) is a good time for intermittent fasting. If you can affirm that, be healthy, balanced, and to a certain extent disciplined, there's nothing to stop you from getting into that eating rhythm.
