Interval fast – losing weight without waiver
weight loss without giving up
How interval fasting works
“How to lose weight without dieting“Secret tip
Instead of counting calories just look at the clock: In new research, so-called interval fasting has been booming for some years now. This weight loss method is not about what you eat, but when you eat.
When brunch Anna Engler likes to eggs and bacon. There may also be ten strips of bacon. “I’m an absolute man of pleasure,” says the 32-year-old Berliner. She does not give up any of her favorite foods and still decreases steadily. Since February now 14 kilos. Your method: interval fasting.
“You do not have to count calories, but hours”
Instead of eating nothing for several days, as is the case with classic fasting, the interval fast is paused in between.”You do not have to count calories, you have to count hours instead of ‘eat the half’: ‘eat half of the time!'”, Author and physician Eckart von Hirschhausen puts the principle to the point. He lost ten kilos.
Interval fasting, also called intermittent fasting, has been booming for years. On several internet blogs Fasten report on their successes. Tens of thousands of members exchange tips and tricks in Facebook groups and motivate themselves with before-and-after pictures. According to experts, the method is human nature: after all, hunters and collectors did not have three meals daily.
The renunciation of abandonment is one of the main reasons for the boom, says the Berlin naturopath Andreas Michalsen. “It’s not a real diet, it’s only a time delay, otherwise there are no regulations,” said the Charité professor and chief physician at the Immanuel Hospital, where about 1,500 fasting people are cared for each year – both healing fasting, several days in a row eat nothing, as well as interval fasting.
The 8:16 method is one of the most popular
“intermittent fasting intervals“
Anna Engler fasting according to the 8:16 method: Eats her eight hours a day and the rest of the 16 hours only calorie-free drinks such as tea or water. Black coffee is also allowed. She refrains from the breakfast. “I’ve always hated that anyway and always felt tired afterwards,” she says.
A brunch with friends may already be. Your mealtime is flexible. If a dinner lasts until late at night, the first meal on the following day is just in the afternoon. She only fasts four days a week. Otherwise, the graduate industrial engineer eats without looking at the clock. The 8:16 method is one of the most popular.
Others fast after the 5: 2 method. They eat normally for five days a week and only consume up to 500 kilocalories for the other two days. More difficult is the “pure” Interval fast: eat a day, forgo a day.
Also the cell regeneration would be stimulated
Why the pounds are disappearing, explains Annette Schürmann from the German Institute for Nutrition Potsdam-Rehbrücke. She has been researching mice for years. Their metabolism is less complex but similar to that of humans. “Mice that eat constantly only burn carbohydrates.” A fasting period causes the body to switch from carbohydrate to fat metabolism.
“That means that really fats are burned and the Pölsterchen be reduced,” said Schürmann. In addition, not so many toxic intermediates accumulated in the liver. Mice were again sensitive to the hormone insulin, which could prevent diabetes 2.
The cell regeneration is also stimulated, they say. “When we fast, we give the body time to turn its repair mode into cells and genes,” says Michalsen, referring to autophagy, a process of garbage disposal in body cells. “There is an incredible amount of extremely impressive research on animals.” Thus, studies suggested a protective effect against dementia, strokes, heart attacks and cancer.
Food society criticizes Interval fast
Whether this is the case with humans, one does not know. “The big studies on humans are missing, but the fact that turning on the clock is working is proven,” says the doctor. He recommends patients to try interval fasting for themselves and to find a suitable rhythm. He has about 500 patients every year who practice this. “90 percent think that’s great, they lose weight, their blood pressure improves, ten percent does not do it well, and I say to them,” Please leave it alone, “says Michalsen, who himself fasting in the interval.
In contrast, the German Nutrition Society (DGE) Intervalfasten does not consider it suitable to regulate the weight in the long term. There was a lack of concrete recommendations for food choice, the statement of reasons. “It’s not so sensible to look at interval fasting as categorically bad,” replies Schürmann. She recommends a compromise: “Of course you should stick to the guidelines of the DGE during the meal phases and consume enough carbohydrates, protein and low fat, lots of fruits and vegetables.”
For Anna Engler, interval fasting is the best way. “I do not have a yo-yo effect like dieting,” she says. “I feel a lot fitter and more mobile.” They go jogging again and do yoga, earlier disturbed the stomach. Her goal was to get back to 68 pounds and be able to wear clothes size 38. “There are only six kilos missing,” said the 1.68-meter woman. Reach the target, she wants to fast one or two days a week to keep weight.
Will interval fasting supplant the fasting? “Both approaches are complementary,” says Françoise Wilhelmi de Toledo of the Board of the Medical Association Heilfasten & nutrition (ÄGHE). Her colleague Michalsen says that fasting is a challenge and requires preparation and support. Interval fasting, in contrast, is “highly compatible with everyday life”.