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Intermittent fasting:useful or dangerous?
IntroductionIntermittent fasting certainly offers positives. This diet change is free, you don't have to do without anything, you are no longer determined by recipes in your daily life and you no longer need to count calories. Intermittent fasting relies on regular periods of abstinence from food. After this stage, you can eat again. Fat-free times burn fat and you gradually lose weight. However, there are advantages, disadvantages and possible side effects. Can You Really Lose Weight With This Diet Change Yes, it is possible, provided that during times when eating something is allowed, you don't just eat fast food and sugar. So, to lose weight, you should still look for healthy nutrition. More details can be found here. If you are not interested in fasting, try our Herbalife products. By filling you up, they will return you to perfect health!
How Intermittent Fasting Works?Intermittent fasting is also called part-time fasting or interval fasting. Not in the classic sense of a fasting cure. Rather, the phases in which it is possible to eat normally alternate with periods in which it is not allowed to eat. It is not a classic diet, it is a set time for which we decide when to eat and when not to. You don't have to do without anything during the phases of eating, but obviously what you eat should be as balanced as possible, not fast food.
What variants are there?Intermittent fasting, fasting interval. In this section, you will learn about the different methods of interval fasting. Intermittent fasting doesn't have a "better" variant. A method that works for someone doesn't necessarily have to work for another. Therefore, there are several variations for everyone to find their ideal method.
8 to 16Martin Berkhan developed the 16/8 method and this is generally the most common. The 16/8 variant means you fast for 16 hours and then eat 8 hours. The phases of fasting and eating can be freely chosen and adapted to everyday life. You are not allowed to eat during the fasting phase. You can only drink water or unsweetened tea outside of Lent.
20 to 4Ori Hofmekler developed this variant of intermittent fasting and is also called the warrior diet. Fast for 20 hours and the remaining 4 hours you can eat whatever you want. During the 20-hour fast, you can eat up to 500 kcal of fruits and vegetables.
24 hour dietThis intermittent fasting involves one day of the week when eating is not allowed for 24 hours. For some it seems fantastic, for others it seems to be impossible. Here everyone decides for themselves whether this method is suitable for him or not.
5 to 2Diet 5 2 was Introduction by Michael Mosley. With this method, you can eat whatever you want for 5 days and set partial fasting days 2 days a week. During the fast day, however, you can eat up to 500 kcal maximum.
10-in-2James Johnson developed this method. Intermittent fasting is done in this variant with a daily fast and a daily meal. But why is this variant called 10 in 2 diet Simple: first you eat 1 day, after which there is no food for one day, then you fast 0 and all this always happens within 2 days.iorni.
For whom intermittent fasting is suitable?Intermittent fasting is suitable for all those women and men who do not want to pay attention to their diet, but still want to lose weight. Thanks to the fasting phases, this change in diet actually makes it possible to lose weight, even if you can eat anything. In the stages where it is allowed to eat something not too unhealthy, such as fast food, eat candy or potato chips. Try to have a balanced and healthy diet for a better result of yours.
How much can you actually lose with intermittent fasting?Intermittent fasting allows for reliable weight loss unless guidelines are strictly adhered to. Decide on a method and proceed consistently. As a result, you will gradually lose weight reliably. There are consumers who have lost twenty to forty kilograms of this dietary change.
Sports and muscle building are helpful during fasting?Especially in the stages where you eat anything, it is particularly useful for sports and muscle building. This works particularly well with the 16/8 method. Guests can do ample sport and from lunch they eat and move energy afterwards.
Advantages and disadvantages at a glance
- compatible with all diets
- Flexible integration into daily life
- In everyday life, even small sins have space
- perfect for healthy weight loss
- trains the immune system
- reduces inflammatory processes
- increases energy
- Laboratory values such as insulin, cholesterol, etc. stabilize
- Food cravings are better managed
- The sensation of the body improves
- economical and easy to perform
- Time savings
- causes more hunger
- it doesn't bring much by itself
- in the absence of glycemic stability, this diet is not suitable
- it can lead to muscle loss
- If an eating disorder is known, this type of fasting should be avoided
- In women, intermittent fasting appears to produce more metabolic stress. Strong side effects such as mood swings, insomnia, irregular menstruation or hormonal fluctuations can be the result.