Intermittent fasting: good or bad?

Can you actually lose weight with intermittent fasting? Experience reveals which side effects to expect.

Introduction

Intermittent fasting certainly offers upsides. 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 is based on regular periods of abstinence from food. After this stage, you can eat again. Fat free times burn fat and gradually you lose weight. However, there are pros, cons, and possible side effects. Can you really lose weight with this diet change? Yes, it is possible, provided that during the periods in which eating something is allowed, it is not only fast food and sugar. So, to lose weight, you should still look for healthy eating. More details can be found here. If you are not interested in fasting, try our Herbalife products. By satiating you, they will make you return to perfect health!

How does intermittent fasting work?

Intermittent fasting is also called part-time fasting or interval fasting. Not in the classic sense of a fasting cure. Rather, periods when you can eat normally alternate with times when you are not allowed to eat. It's not a classic diet, it's a set time for which we decide when to eat and when not. You don't have to do without anything during the phases where you eat, but obviously what you eat should be as balanced as possible, not fast food.

What variants are there?

Intermittent fasting, interval fasting. In this section, you will learn about the different methods of interval fasting. Intermittent fasting doesn't have a "best" variant. A method that works for one doesn't have to work for another. Therefore, there are several variations for everyone to find their ideal method.

8 a 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 for 8 hours. The stages of fasting and eating can be chosen freely 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 a 4

Ori Hofmekler developed this variant of intermittent fasting and it is also called the warrior diet. Fast for 20 hours and the remaining 4 hours you can eat whatever you want. For 20 hours of fasting, you can eat up to 500 kcal of vegetables and fruits.

24 hour diet

This intermittent fast has one day of the week when you are not allowed to eat for 24 hours. For some it seems fantastic, for others it seems to be impossible. Here everyone decides for himself whether this method is suitable for him or not.

5 a 2

Diet 5 2 was Introduction by Michael Mosley. With this method, you can eat whatever you want for 5 days and set up 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 variation with one daily fast and one daily meal. But why is this variant called the 10 in 2 diet? Simple: first you eat one day (1), after that there is no food for one day, then you fast (0) and all this always happens within (2) days.

Who is Intermittent Fasting suitable for?

Intermittent fasting is suitable for all those women and men who don't want to pay attention to their diet, but still want to lose weight. Thanks to the fasting phases, this dietary change actually makes it possible to lose weight, even though you can eat anything. In the phases where it is allowed to eat something not too unhealthy, such as fast food, eat candy or french fries. 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 you strictly adhere to guidelines. Decide on a method and proceed consistently. As a result, you will reliably lose the weight gradually. There are consumers who have lost twenty to forty kilograms from this dietary change.

Are sports and muscle building useful during fasting?

Especially in phases where you eat anything, it is particularly useful for sports and muscle building. This works especially 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

benefits:

• compatible with all diets
• Flexible integration into everyday life
• In everyday life, even small sins have room
• 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
• Body sensation improves
• cheap and easy to perform
• Time saving

versus:

• causes more hunger
• it doesn't carry much by itself
• in the absence of glycemic stability, this diet is not suitable
• can lead to loss of muscle mass
• If an eating disorder is known, this type of fast should be avoided
• In women, intermittent fasting appears to produce more metabolic stress. Strong side effects such as mood swings, insomnia, irregular periods or hormonal fluctuations can be the result.

Is intermittent fasting really healthy?

Experiences and studies on intermittent fasting

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

Are the side effects known?

People who have problems with hypoglycemia, 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 disorders can also occur.

The 5 biggest mistakes in intermittent fasting

One must be careful to follow guidelines strictly, unless one wants to make intermittent dieting useless or even harmful.

Are coffee and alcohol allowed during intermittent fasting?

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

Recipes and nutritional plans

If you're 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 nutrition plans for every taste. For more information on intermittent fasting, Amazon is the right place.

Conclusion

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