What is Intermittent Fasting?
In short, the intermittent (intermittent) fast alternation of a fasting period with a regular eating phase. For example, it may look like this 16 hours only water and other sugar-free drinks get us (right now the body gets what it needs, from your stocks) and into eating normally for the rest of the eight hours of the day (model 16/8)The crucial break is between the last meal of the day and the first day of the following day. It might look like this in practice: We get the last meal of the day in one day at 7pm. To reach Lent 16 hours, we will have breakfast the next day at 11:00 or go straight for lunch. Especially with breakfast muffins, this type of Intervallfastens is popular. In the lunch phase you can eat fairly normally, but of course you don't have to hit the strings. But what does the long break really do?
Why does intermittent fasting help you lose weight?
Larger meal breaks will allow you to take advantage of the many benefits of fasting without causing cravings or weaknesses. It improves, for example, insulin sensitivity, especially in combination with exercise. Low blood insulin levels ensure better fat burning. It also comes through most of the time lunch break to an increased release of the body itself Growth Hormone (HGH). This increases protein synthesis and provides fat as a source of energy. So fat burns faster and muscle mass is created – an advantage that athletes and especially bodybuilders like.
Also, not to be underestimated: the so-called autophagy, which comes out after longer meals. Is a kind of self-digestive program that cleans and detoxifies cells. The waste is removed and the cells renewed, which greatly promotes regeneration processes!
Intermittent fasting – different methods
– 16/8: Particularly popular because it can be easily incorporated into everyday life. 16 hours are fasting, eating normally for the remaining eight hours. One of the options is to delay breakfast and eat early. The intervals can be individually tailored – depending on your preference and daily routine!
– 20/4: The fasting phase is extended here and consumed only four hours a day. Short-term use, but not recommended for a long time and may not endure.
– 5: 2 or individual fasting days: It is fasted for two full days of the week and is eaten normally for the other five days. Important: The two fast days should not follow each other. Those who only want to compensate for minor sins or relieve their digestive tract can also only spend individual fast days.