A little while? There is a summary at the end of the text.
Many who believe that they regularly take long breaks, get healthier and healthier lives. In fact, hourly fasting had an incredible effect on worms, mice, and monkeys. On average, they lived 15 to 50 percent longer than animals that could be filled during the day. Passing on people would mean that fasting can extend life to a good 140 years.
No wonder Intervall fast is so popular. In a representative survey commissioned by DAK, more than 70 percent of respondents could have imagined a post.
But there are two problems: being able to conceive is something other than actually sticking to it. In addition, the human body is much more complex than worms. Even the results of monkey research cannot be transmitted one-on-one.
"Amazing how well they lasted"
Researchers around the world have been trying for years to prove positive interstitial fasting in humans. The latest study was published in the journal "Cell Metabolism". Researchers led by Frank Made of the Molecular Bioscience Institute in Graz have questioned about a hundred volunteers. All participants were normal weight and healthy.
Half of them have been fasting for more than six months using the principle of alternative fasting day. That is, they fasted one day and ate one day normally. Because they also took nothing during the night between fasting and fasting days, so they had breaks of 36 hours each.
The other 50 subjects continued to eat as usual at first. Then, the researchers randomly selected 25 of them who had been on the post program for four weeks. This allowed them to study the short- and long-term effects of diet change. The subjects could not be fooled, the sensors on their skin controlled the value of sugar. During the study, scientists collected thousands of data from blood pressure to insulin levels to measuring bone density.
Result: After only four weeks of treatment after fasting, there were positive health effects.
- The amount of visceral fat surrounding the organs sank in the fasting subjects. This fat is considered particularly dangerous because it constantly emits messengers into the body and can disrupt sugar metabolism and increase blood pressure. (Read more here.)
- Even with fasting days, fat loss has increased the ketone content which, according to studies, relieves mood and can inhibit inflammation.
- Likewise, the amount of certain proteins suspected of accelerating the aging process has been reduced.
- Cholesterol levels have also decreased, and with it the risk of heart and stroke.
- During a four-day post, subjects reduced their calorie intake by about a third and lost 3.5 pounds. Interesting: Those who did not fast ate about ten percent less and took at least 200 grams. The reason is unclear, perhaps it was precisely their participation in the study that influenced their eating behavior.
- Even after six months, the post had no negative effect. In previous studies, a sustained reduction in calories caused bone density to decrease in the long run, and subjects were more susceptible to infection. However, these side effects usually did not occur until one year later.
"It surprised me that the survivors survived this rather difficult regime with a day of food and a day of fasting incredibly well," says equilibreplus.com biochemist Madeo. He was also surprised that four weeks was enough to melt belly fat and that his heart rate improved even in healthy and normal people.
The most popular methods
Alternatively daily post or 1: 1
Fasting daily alternately fasting one day and eating one day without restriction.
Within 24 hours the food is dissolved for 16 hours, in the next 8 hours it can be eaten. Leave most of breakfast or dinner away.
Fasting is 5: 2 when you eat normally five days a week, and fasting two days.
But what makes eating so healthy? Researchers suspect that fasting triggers a kind of transformation in the body. As a result of meal interruption, cell metabolism changes. Because they are not supplied with any food, they seek out other sources of energy and break down their own, damaged reserves. The process is also known as autophagy. Joshinori Ohsumi received a 2016 Nobelpreis for drug research for research into the system. (Read more here.)
At the same time, the metabolism in the body changes due to lack of food. Who eats constantly secretes insulin levels and gets hungry faster.
Also, studies in mice suggest that it is not just the amount of overweight that feeds. Mice that had access to food during the day became fat within 100 days, their blood sugar levels increased, their liver damaged. The second group only received food for about eight hours a day. Although they consumed as many calories on average, they remained lean and weighed 28 percent less than animals in the comparison group.
Is interval post the answer in the fight against civilizational diseases? It's too early to answer this question, the researchers agree. This does not change the current research.
Because with 100 participants in total, the investigation is not representative. In addition, it is unclear whether the positive effects are really due to fasting or solely reducing calories. "This would require a control group that achieved a similar level of energy reduction with another form of fasting as a group with alternating fasting," says Jürgen König, head of nutrition at the University of Vienna, who did not participate in the study either.
Is fasting better than other diets?
This leaves open the question of whether it is really better to fast or to eat less. In addition, it is questionable how long the positive effect of fasting has effect. In a study from the United States with obesity, subjects did not change their diet permanently and then increased again. Previous studies have also not shown any benefits of interval fasting over other diets, resulting in a comparable reduction in caloric intake.
Also, Madeo emphasizes that individual fasting methods are still under-explored to determine which is best. "We also know too little about the individual consequences of fasting," says the biochemist. "Should obese people fast except skinny? Younger than old women? Women other than men? We also don't know the long-term consequences: What happens after 10, after 20 years?"
The biochemist, however, is so convinced of the positive effect of fasting that he sticks to it, and on his private Facebook page gives diet advice: "I have a spartan breakfast in the form of coffee with almond milk and a handful of nuts," Madeo says. After that they will eat again at about 5 or 6 pm. From 8pm fast again. If he has an invitation to eat, he sometimes breaks that rule, too, according to Made: "I'm not dogmatic."
In summary: Animal studies show a positive effect of interval fattening. However, these results have not yet been proven to be safe. Refrain from eating melted but alarming visceral fats and lowering blood sugar and blood pressure daily. However, it is still unclear whether fasting is significantly better than other diets that result in reduced calorie intake.