Whether 16:8, 5:2, or a whole day interval fasting is currently very popular to lose sustainably weight.
There are also many health benefits such as lowering blood pressure and a lower risk for cardiovascular disease with the eating waiver in connection brought.
However, as experts are to the diet? And for whom permanent fasting is not suitable?
FIT FOR FUN editor and nutritionist Andra Schmidt, a sports scientist Nima Mashag, nutrition coach Moritz Fiebig and Personal Coach Curits Josiah to answer the most important questions for beginners.
What forms of interval fasting are there?
16:8: The 16:8 method is currently the most popular Form of intermittent fasting. The time of food intake is a day limited to eight hours.
By a late Breakfast or an early dinner is dispensed with in a time of 16 hours to eat.
5:2: the 5:2 method, however, is the calorie intake on two days per week is strongly minimized. These days women are allowed to take a maximum of 500 calories and men to 600 calories. For the other five days you can eat what you want.
Alternate Day Fasting: Once a month without the Alternative Day Fasting completely on solid food. Only unsweetened drinks and clear soups are allowed.
What are the advantages of the interval offers fast?
The temporary food waiver is supposed to help with weight loss, but also has a positive effect on the health.
By fasting, for example, of 16 hours, is relieved of the intestine, and cells get enough time to renew itself. This also has a rejuvenating effect on skin and hair.
What is the impact of the 16:8 interval of fasting on the body, experienced Personal Trainer Curtis Josiah himself:
“I must say that I was at the time significantly more energetic, more active. And it worked for me super well, because I was able to customize it to my situation in life.“
What you have to consider in the diet?
The Important thing is to pay attention to the time of breaking the fast in a healthy and balanced diet.
“People have a hard time in order to achieve about three meals a day, your protein levels and if there are still meals less, it is even more difficult.
If I have 16 hours of not eating and in the other hours, only garbage to eat, then that is also not good. In the end, but still ask, what is a total clean“, explains sports scientist Nima Mashag.
Nutrition scientist Andra Schmidt recommends, in the time of breaking the fast not to many calories to save, so that no muscle is broken down.
In three to four meals, one should take enough proteins, healthy fats, lots of vegetables and complex carbohydrates to supply the body with sufficient energy and essential nutrients.
What speaks against interval fasting?
Nutrition coach Moritz Fiebig is not a Fan of the 16:8-fasting. He criticised the fact that the body burns by the lack of food after waking Up muscles instead of fat:
“If we take in the morning proteins to us, we would protect the muscles. The fat would, however, remain open and as a result, the fat burning stimulated to stay. If we eat nothing, then the muscles will be burned in the morning of the primary.“
He relies rather on the Alternate Day Fasting method. As a result, the body will get the opportunity to rehabilitate fully.
What Form of fasting is best?
Which method fits best, and whether the interval of fasting at all of the question comes, everyone should decide for themselves individually.
“Everyone needs to listen in and see how the body feels at 16:8 with 5:2 or no fasting. This is the A and O to reflect the body itself, to get to know them,“ says Andra Schmidt.
Anyone who is suffering from a disease of the thyroid gland, adrenal gland or pancreas, or obese, should avoid the interval of fasting, or with a doctor the possible risks clarify.
What the athletes during the fasting, must pay attention to and how the additional Stress on our bodies can affect, reveal the experts in our Video. Also, the question of whether women should at all fasting is to be clarified.