Intermittent fasting: what's behind the trend?
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 you eat. The media is currently all about intermittent fasting. Read our blog post today to find out whether this hype is justified.
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But fasting also has other health benefits. In combination with a plant-based diet and exercise, it can prevent or positively influence the course of diseases such as cancer, diabetes and high blood pressure. 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.
Two substances in particular are thought to be responsible for these positive effects: Insulin and IGF-1. The hormone insulin is released after a meal containing carbohydrates. It ensures that our body cells can absorb sugar (in the form of glucose) and the blood sugar level drops. At the same time, it inhibits the breakdown of fat, as the body now has enough sugar available to produce energy. During fasting periods, insulin levels are low and the breakdown of fat is in full swing. The same applies to IGF-1 (insulin-like growth factor 1) - here too, blood concentrations are low during fasting. The insulin-like growth factor IGF-1 is associated with the development of cancer, for example.
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.
Table of contents
- The principle behind it
- Intermittent fasting: more than just weight loss
- How do I implement intermittent fasting in everyday life
- ? Is intermittent fasting suitable for everyone
- Intermittent fasting - expert interview
The principle behind it
Our metabolism is the legacy of our ancestors: In the Stone Age, phases without food intake were completely normal everyday life. Today, on the other hand, 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 beneficial for our metabolism and health. In contrast to therapeutic fasting - where you abstain from all calorie intake - intermittent fasting means that you only abstain from eating for a few hours or days at a time (intermittent = temporarily interrupted). 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 time without food intake, the body mobilizes its energy reserves: the glycogen and especially the fat deposits. 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 dietary change and is not a short-term diet. Studies also suggest that you lose more fat but less muscle mass with intermittent fasting compared to conventional calorie-reduced diets.But fasting also has other health benefits. In combination with a plant-based diet and exercise, it can prevent or positively influence the course of diseases such as cancer, diabetes and high blood pressure. 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.
Two substances in particular are thought to be responsible for these positive effects: Insulin and IGF-1. The hormone insulin is released after a meal containing carbohydrates. It ensures that our body cells can absorb sugar (in the form of glucose) and the blood sugar level drops. At the same time, it inhibits the breakdown of fat, as the body now has enough sugar available to produce energy. During fasting periods, insulin levels are low and the breakdown of fat is in full swing. The same applies to IGF-1 (insulin-like growth factor 1) - here too, blood concentrations are low during fasting. The insulin-like growth factor IGF-1 is associated with the development of cancer, for example.
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.
