Intermittent fasting:useful or dangerous?

Diet tips
Digiuno intermittente: utile o pericoloso?
You Can Actually Lose Weight With Intermittent Fasting Experience reveals what side effects to expect.

Introduction

Intermittent 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 16

Martin 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 4

Ori 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 diet

This 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 2

Diet 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-2

James 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

advantages:

  • 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

versus:

  • 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.

Intermittent fasting is really healthy?

Experiences and studies on intermittent fasting

In an experimental study on intermittent fasting, the range of yeast cells extended survival time and delayed aging of the mice. In a first pilot study, it was found that people can also benefit from a vast renunciation of normal food. They look younger and lose weight.

Side effects are known?

People who have low blood sugar problems, suffer from thyroid problems, are underweight or suffer from an eating disorder, should not perform intermittent fasting due to possible side effects. Mood swings and circulatory disturbances can also occur.

The 5 biggest mistakes in intermittent fasting

You have to be careful to strictly follow guidelines, unless you want to make intermittent dieting unnecessary or even harmful.

Coffee and alcohol are allowed during intermittent fasting?

Black, unsweetened coffee is permissible on intermittent fasting, but alcohol should be avoided during this time, or at least reduced during the Lenten intervals.

Recipes and nutritional plans

If you are looking for recipes and diet plans for intermittent fasting, they can be found galore, especially in correspondence books on Amazon. There are sophisticated recipes and nutritional plans for all tastes. For more information on intermittent fasting, Amazon is the place to be.

Conclusion

Intermittent fasting can actually help you lose weight if you adhere strictly to guidelines. Eating is not allowed during the fasting phase. And the moment it is allowed to eat, don't overeat and don't consume too much unhealthy food after all.

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