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How to drop the pounds: lose five kilos in one week with intermittent fasting

2021-01-18T10:38:31.137Z


Intermittent fasting is all the rage. Lose pounds without starving, even though you don't eat - that's the promise. But how does it work? You can find the instructions here.


Intermittent fasting is all the rage.

Lose pounds without starving, even though you don't eat - that's the promise.

But how does it work?

You can find the instructions here.

  • Celebrities and fitness gurus swear by it: Fasting for a slim and healthy body.

  • Although the idea is not new, the weight loss trend 2020 is experiencing a new hype.

  • You can find out exactly how intermittent fasting works here.

Intermittent fasting: lose weight without starving?

Intermittent

fasting

is, so to speak, "

Fasting 2.0

" - the only difference: Here you no longer starve for days (as with therapeutic fasting), but

only within a certain time window

(also called periodic fasting).

The remaining hours outside of this period can be eaten normally.

Would you like to try intermittent fasting yourself?

Here you get a 7-week interval fasting weight loss coaching.

(Partner link)

The reason given by the proponents: After all, the

hunters and gatherers had to

endure fasting periods (by force) when nothing edible was available far and wide.

Therefore, our body is also adapted to longer meal breaks.

Video: why you should intermittent fasting!

There are different time models for conscious (interval) fasting, depending on taste, type and daily routine.

Some

swear by an hourly division of 

16: 8, others by 36:12 and still others by a 5: 2-day rhythm

between fasting and eating. 

Intermittent fasting - the 5: 2 diet

With the 5: 2 method, you eat

normally five days a week and you fast two days

.

It is advisable to always set the two fasting days on the same day of the week or on the weekend so that you have enough energy and nerves for your work during the week.

But you do not have to do without food on the two days of fasting:

  • For women:

    a maximum of 500 kilocalories

    per day

  • For men:

    a maximum of 600 kilocalories

    per day

In contrast to other types of fasting, it does not matter when you consume this amount of calories during the day.

Nevertheless, you should make sure to use

lean sources of protein and vegetables as well as low-sugar fruits such as berries or citrus fruits

.

You don't have to do without sport - but it is still advisable not to do any strenuous workouts or weight training on these days.

Instead, it's better to go for gentle exercises like

yoga, Pilates, or moderate exercise like cycling or swimming

.

Also read

: How to lose ten kilos in three weeks - thanks to the metabolism cure

.

Instructions: This is how 16: 8 works during intermittent fasting

The most popular variant is the 16: 8 time.

As the name suggests, care is taken to ensure that you only

eat within eight hours, and fasting for the remaining 16 hours

.

It is therefore advisable to have dinner early and breakfast late.

After all, ideally the eight hours of sleep per night also count in the fasting period.

During this period it is advisable to drink

plenty of fluids in the form of water or tea (ideally two liters) and / or unsweetened, black coffee

.

Coffee in particular is valued by fasters because of its appetite-suppressing effect.

As studies have now shown, coffee is not as unhealthy as many assume.

In addition, the recommendations have been increased from two to four cups of coffee a day.

But beware:

Drink your last cup preferably before 17:00

.

After all, the caffeine in it stays in the body for about eight hours before it breaks down.

Otherwise you will have a restless night ahead of you - and too little sleep will inhibit fat burning.

More on the subject

:

Drink just as much coffee a day - and you burn massive fat

.

According to the US fitness expert David Zinczenko, you will be able to see the first results very quickly: "If you absorb your daily energy within eight hours and fast the other 16 hours,

you can lose up to five kilos in a week,

" he explains to Wunderweib Online.

Best of

all, you can eat practically anything and as much as you want in this eight-hour window

.

However, do not overdo it, extremely high calorie intake is not the goal of periodic fasting and will lead to weight gain in the long run.

Therefore, you should try to continue following the healthy eating recommendations within the eight hours.

Sweets, white flour, and refined carbohydrates are better avoided

as they can cause blood sugar levels to skyrocket.

This can lead to food cravings and slows down fat burning.

Also interesting

: How to lose weight quickly and healthily with the sugar-free diet trend

.

An ideal 16: 8 plan looks like this:

  • 7

    a.m.: Get

    up,

    drink one or two glasses of water

    and

    do

    a short jog.

  • 8.30 a.m .: start of work.

    Treat yourself to your

    first coffee or tea

    now

    .

  • 11 am:

    coffee break

  • 12 noon-1 p.m .: lunch break.

    Eat a

    balanced meal

    consisting of enough protein, vegetables and complex carbohydrates such as fish or meat with whole grain rice or pasta.

  • 1.30 p.m .:

    Espresso

    after dinner to rekindle your spirits.

  • 3:30 p.m .:

    Last cup of coffee of the day

    .

  • 6 p.m .: Do

    sport

    now

    , preferably strength training or body weight exercises.

    Your body and muscles are warmed up from the day and you are at the peak of your performance.

  • 8 p.m .:

    dinner

    .

    Now go back to a meal of protein, vegetables and good carbohydrates.

    Now you can treat yourself to a dessert made from fruit and quark.

    If you like to have a beer or a glass of wine from time to time, you should do so now.

    If consumed later in the evening, it could seriously disturb sleep.

  • 11 p.m .: Off to bed.

Study shows: Intermittent fasting melts fat faster 

During the fasting period, the body finally draws on the existing fat reserves

in order to obtain energy.

As soon as "fasting" is broken with a meal, such as breakfast, fat burning also stops.

Read here

: You can also find out everything you need to know about how to become "slim in your sleep"

.

A US study by the Beltsville Human Nutrition Research Center now seems to confirm these findings.

The researchers were able to determine that the

kilos melted faster and better in test subjects

who

consumed food for a limited period of only eight hours

than in study participants who consumed the same amount of calories throughout the day.

For whom intermittent fasting is not suitable

However, intermittent fasting is not suitable for everyone.

Risk groups that should refrain from doing this are:

  • (Small) children

  • Pregnant women

  • chronically ill, e.g. diabetics

  • senior citizens

  • People with eating disorder

  • People who have thyroid problems

  • People who have problems with blood sugar levels

  • People who have other serious medical conditions

Therefore, as soon as you notice that you are feeling hungry during the fasting period, you should also eat something.

After all, a rumbling stomach is a signal from your body that it needs food - ignoring

it will only stress it unnecessarily

.

So if you notice that you shouldn't be able to manage the 16 hours, then you can stop the fasting period

after twelve hours

.

Also interesting

: People with orthorexia should not do intermittent fasting - you can find out here why this is so dangerous

.

Intermittent fasting: Exercise on an empty stomach boosts fat burning

After a few days, however, healthy people should no longer feel hungry and should be used to skipping breakfast or dinner.

If you then move on an empty stomach

in the morning

, you will crank up your metabolism and

switch your body to maximum fat burning in the morning

.

In the end, you will get rid of love handles even more effectively and quickly.

The low-carb diet is popular with those who want to lose weight to lose pounds quickly - but does it really work?

Find out more here.

Also interesting

: Everything about therapeutic fasting - and how you can get slim and healthy in ten days.

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That could be the reason.

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