Health improves through interval fasting
Intermittent fasting or interval fasting can actually help you lose weight. Studies also show that life expectancy can be increased with this special diet.
A recent study by Johns Hopkins University found that intermittent fasting can improve general health and also increase life expectancy. The results of the study were published in the English-language journal “New England Journal of Medicine“Published.
Protection against diabetes through fasting
About 85 percent of people who have these symptoms also suffer from type 2 diabetes. Anyone who suffers from both diseases has a much greater risk of having a heart disease or one stroke to develop. Intermittent fasting could reduce the risk of diabetes. Fasting can also increase stress resistance and suppress inflammation.
Does fasting protect brain health?
Preliminary studies also indicate that intermittent fasting could also benefit brain health, the researchers report. A study by the University of Toronto on 220 healthy, non-obese adults found that a two-year-old reduced calories nutrition signs of improved memory could be observed in cognitive tests.
How does interval fasting work?
Intermittent fasting or intermittent fasting works like this: you basically eat normally, except that you fast in a certain period of time. The most common models are 5: 2 interval fasting and 16: 8 interval fasting.
For example, with 5: 2 interval fasting, you eat normally five days a week and then fast for two days. The most intense effect is when the two days follow each other. However, this method is also much more difficult to maintain and requires some getting used to. So you can fast for two days individually.
In the 16: 8 method, the fasting phase extends to a certain day segment. You do not eat food for 16 hours, the rest of the time you eat normally. Theoretically, the sleep phase can also be counted for the 16-hour fast. So if you sleep about eight hours, you would only have to fast for a total of eight hours.
Do you eat little in the morning and a lot in the evening? Then add Lent to the sleep phase. Contrary to popular belief, eating in the evening does not make you fat. The only important thing is the duration of the fat burning phase. However, if you are a “breakfast type”, do not eat anything eight hours before bedtime.
Drink water, tea and unsweetened coffee on the fasting and fasting days. Some sources even say that meals can be eaten on fasting days as long as they do not exceed 500 to 600 calories. It is also best to eat a healthy and balanced diet outside of the fasting phase. However, a change in diet is not absolutely necessary.
What does interval fasting bring?
The goal of interval fasting is to stimulate the metabolism, promote fat burning and to get used to smaller portions of food over the long term. The stomach shrinks after a certain period of fasting and you then no longer need such large meals to get full. This leads to reduced calorie intake and weight loss.
The following positive effects on health are also attributed to phase fasting:
- favorable influence on an existing one Diabetes mellitus.
- beneficial influence on Cardiovascular disease.
- better cholesterol levels.
- beneficial influence on inflammatory processes.
Meaningful or not?
Intermittent fasting can help you lose weight, it has been proven. However, not everyone can positively influence their weight in the long term. The prerequisite for successful facial removal with this technique is that you do not consume the calories saved in the fasting phases afterwards.
You have to consume fewer calories than you consume – this is the only way to keep the calorie balance in the end negative. Anyone who only practices this type of diet for a few weeks and then falls back into old eating habits risks a yo-yo effect.
For obese people, the option of eating very little food every other day is probably not better for losing weight than a “normal” diet. Although all participants’ blood values improved, interval fasting was more difficult for many of the test subjects compared to the normal diet, which takes care of a lower calorie intake, so that it was stopped more often.
tip: If you want to try interval fasting to lose weight, you should at best consider how you can eat healthier and more balanced afterwards.
Who should avoid interval fasting?
The following groups of people should avoid interval fasting:
- Pregnant and breastfeeding women,
- Type 1 diabetics,
- Rafael de Cabo, Mark P. Mattson: Effects of Intermittent Fasting on Health, Aging, and Disease, in: New England Journal of Medicine; Volume 381, page 2541-2551, December 2019, New England Journal of Medicine
- German Nutrition Society (DGE): “Lightning diets remain without lasting success” (accessed: January 4, 2020), DGE
- Roger Collier: Intermittent fasting: the science of going without; in: CMAJ, Volume 185 (9), Jun 11, 2013, Canadian Medical Association Journal
This article contains general information only and should not be used for self-diagnosis or treatment. He can not substitute a visit at the doctor.