Intermittent fasting: What is important with this diet?

If you want to lose weight, you have to watch what and how much you eat. At least that was the motto until now. Now a new trend is turning this common dietary recommendation on its head: intermittent fasting (also known as intermittent fasting). The concept is more about when to eat. The media is currently all about intermittent fasting. Read our blog post today to find out whether this hype is justified.

The principle behind it

Our metabolism is the legacy of our ancestors: In the Stone Age, phases without food intake were normal everyday life. Today, however, there are treats waiting for us on every corner and the fridge is always full. We eat all the time. Unfortunately, the increasing food supply also increases the number of so-called lifestyle diseases (e.g. obesity, diabetes, high blood pressure). Regular periods of fasting are more in line with our genetic heritage and are conducive to metabolism and health. In contrast to therapeutic fasting - where you abstain from all calorie intake - intermittent fasting involves abstaining from food intake for just a few hours or days at a time (intermittent = intermittent). This puts less strain on the body and is also much easier to implement and maintain. In addition, the metabolism does not switch to starvation mode during intermittent fasting, which means there is no yo-yo effect.

Intermittent fasting: more than just weight loss

During the period without food intake, the body mobilizes its energy reserves: glycogen and, above all, fat stores. Regular periods of fasting are therefore noticeable on the scales. Provided you eat a balanced diet during the non-fasting phase and do not consume an excessive amount of calories. The good thing about intermittent fasting is that it is suitable as a long-term change in diet and is not a short-term diet. Studies also suggest that intermittent fasting causes you to lose more fat but less muscle mass compared to conventional calorie-reduced diets.

However, fasting also has other health benefits. In combination with a plant-based diet and exercise, it can prevent diseases such as cancer, diabetes and high blood pressure or have a positive effect on their progression. Intermittent fasting is also said to strengthen the immune system and increase stress resistance, mental fitness and creativity. Experimental studies even suggest that intermittent fasting slows down the ageing process.

Unfortunately, the scientific background to intermittent fasting comes mainly from animal experiments. Initial studies now show that the health-promoting effect is also produced in humans. In addition, the many positive testimonials speak for themselves.

How do I implement intermittent fasting in everyday life?

The great advantage of intermittent fasting is that it is easy to integrate into everyday life and uncomplicated to carry out. Instead of counting calories, you simply count hours. You can generally eat whatever you feel like. Of course, sugary and fatty foods should only be eaten in moderation. Nutrient-rich, plant-based foods such as fruit and vegetables, nuts, pulses, potatoes and wholegrain products are ideal. Meals with a high protein content fill you up for longer and make it easier to keep going. You can find delicious protein-rich recipes here.

Water, unsweetened tea and coffee can also be consumed during the fasting phase.

There are different forms of intermittent fasting, depending on whether you want to fast for whole days or just a few hours. The two best known are the 16:8 method and the 5:2 method. The latter is also known as alternate-day fasting. This form of fasting involves eating very little or nothing (approx. 500 kcal) on two days of the week and eating normally on the remaining days.

With the 16:8 method, on the other hand, you eat according to this pattern seven days a week: 16 hours of fasting are followed by 8 hours of food intake. So if you have breakfast at 10:00 in the morning, you should eat your last meal by 18:00 at the latest. Which method is better is an individual decision. Some people find it easier to integrate the 16:8 method into their daily routine, while others prefer alternate-day fasting. If you find intermittent fasting difficult, you can also start with a shorter fasting period than 16 hours and slowly increase the number of hours.

Is intermittent fasting suitable for everyone?

In principle, intermittent fasting is suitable for everyone, provided you are healthy. In diabetics, for example, intermittent fasting can lead to life-threatening hypoglycaemia. This applies to diabetics and other illnesses: Always consult your doctor. In addition, pregnant women, breastfeeding mothers, children and adolescents should avoid intermittent fasting as they have increased nutritional requirements.

Miracle cure intermittent fasting? Studies show:

In a recent study, for example, a group using the aforementioned 5:2 method lost almost 1.5 kg - throughout the entire Advent period and into the New Year. This was not the case for the control group. In addition, their insulin and blood lipid levels worsened - in contrast to the 5:2 group.

Other studies

In another study, eight overweight men and women shortened their eating window to ten hours. The result: 5 kg less on the scales! What's more, they were able to keep their weight off for a year, although the opposite often happens. Participants in another study who followed the Lean Gains method (16:8 method) did not lose weight, but did reduce their body fat percentage by almost 2%.

Muscle building with intermittent fasting

Another benefit of intermittent fasting? Higher levels of the growth hormone HGH! Especially as it plays a crucial role in muscle growth. This is because the hormone increases strength and training performance. Low levels of growth hormone tend to lead to undesirable effects such as more body fat. As soon as we eat, our body releases insulin. Although the hormone also stimulates muscle growth, a constant release interferes with natural HGH production.

Study participants who fasted for just two days, on the other hand, were able to increase their HGH production fivefold. Especially as a decrease in body fat leads to increased HGH production. However, HGH production appears to have a different effect on the training performance of women and men. Muscle strength changed slightly in men, but not in women.

A reduced body fat percentage and an increased muscle percentage were observed in both sexes. However, these effects were slightly more pronounced in men.

5 tips for getting started with intermittent fasting

1. First think about when you want to set your time slot. For example, if your family still eats after 8 pm, then end your fasting period at 1 pm or even 2 pm.
   
2. It is also a good idea to gradually shorten your usual eating period over the course of a few days. Perhaps start with "12:12" and shorten the eating period by one hour every day.
   
3. It is also important to drink enough, as your brain often confuses hunger with thirst. Calorie-free drinks such as tea or water are best. Teas such as green tea, nettle tea, ginger tea, peppermint and rooibos also stimulate your metabolism, regulate your appetite and detoxify.
   
4. Of course, coffee is also suitable, as long as the drink is sweetened without plant-based drinks and only with stevia, erythritol or our FlaveDrops, it also has an appetite-regulating effect.
   
5. Exercise is also a good way to distract yourself. Whether it's a long walk or a workout session in the gym, both are great. For the latter, you can use our EAAs or our BCAA powder for a few extra gains.