Intermittent fasting: what the expert says

Everyone is currently talking about intermittent fasting, especially when it comes to losing weight and the ultimate summer body. In our last blog post, we explained what intermittent fasting is, who it's for and how it affects muscle building. Did you miss the blog post? No problem, you can access the article here. To delve even deeper into the topic of intermittent fasting, we brought expert Dominik Mayer on board and asked him some interesting questions about intermittent fasting. Are you also interested in the topic and want to find out more? Then you've come to the right place.

What is the advantage of intermittent fasting?

Dominik Mayer: Intermittent fasting has a lot of advantages, which can basically be divided into two categories: 1) Intermittent fasting helps us to lose weight, which is primarily due to a lower meal frequency. 2) Intermittent fasting protects our health. Various studies have proven the effectiveness of fasting. Particularly noticeable here is the improvement in blood sugar levels and the increased activity of autophagy, which is also known as the “garbage disposal of the cells”.

Can you really eat on a whim during intermittent fasting?

Dominik Mayer: Eating on a whim is perhaps a bit of an exaggeration - as intermittent fasting is a long-term form of nutrition, there is no need to count calories. However, this is not a free pass for junk food - a healthy and balanced diet is also recommended for intermittent fasting.

How strictly do I have to stick to the fasting periods? What if I can't manage to fast for 16 hours in my everyday life?

Dominik Mayer: Don't panic, of course you don't have to keep to the 16 hours every day and occasional exceptions are no problem. The intermittent fasting 5/2 method is an effective alternative for groups of people who are generally unable to fast for 16 hours or are prevented from doing so by shift work or similar.

Who is intermittent fasting not suitable for?

Dominik Mayer: Breastfeeding and pregnant women should not do intermittent fasting. Children are also not advised to fast. In some cases, seniors are also advised against intermittent fasting, but this is not the rule. We have accompanied many senior citizens on intermittent fasting who cope very well with this form of nutrition. However, prior consultation with your family doctor is certainly advisable.

How long does it take the body to get used to the new eating rhythm?

Dominik Mayer: The adaptation period varies from person to person and, in our experience, averages 7-10 days. Some intermittent fasting users get on well from day one - other breakfast lovers may need 14 days. But humans are creatures of habit and after two weeks at the latest, the body should be in “fasting mode”.

Do you have any tips on how to make the changeover easier and trick the feeling of hunger?

Dominik Mayer: The most effective way to trick hunger a little: drink a lot! If you get hungry, you should start by drinking two glasses of water, which will trick your stomach into feeling full. Otherwise, distraction is great - an hour of exercise at the gym, for example, is very effective!

Many people skip a meal during intermittent fasting. Is there a risk of reaching a nutrient deficit?

Dominik Mayer: No, there is no such danger. A classic way of carrying out intermittent fasting 16/8 is to skip breakfast. This is followed by a full meal for lunch and dinner. Even with just one meal a day, we can provide the body with sufficient vitamins and nutrients; the important thing is that we eat a healthy and balanced diet.