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Intermittent fasting: lose weight with the 16:8 diet - fitness expert reveals how to lose five kilos a week

2022-07-19T12:40:41.037Z


Intermittent fasting: lose weight with the 16:8 diet - fitness expert reveals how to lose five kilos a week Created: 07/19/2022, 14:28 By: Juliane Gutmann, Jasmin Pospiech Intermittent fasting is trending. Losing 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: Lose Weight Without Starving?


Intermittent fasting: lose weight with the 16:8 diet - fitness expert reveals how to lose five kilos a week

Created: 07/19/2022, 14:28

By: Juliane Gutmann, Jasmin Pospiech

Intermittent fasting is trending.

Losing 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: 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 in a certain time window (also called periodic fasting).

The remaining hours outside of this period can be eaten as normal.

The reason given by the proponents: After all, the hunters and gatherers had to endure fasting periods (of necessity) when far and wide nothing edible was available.

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

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

Some swear by an hourly split of 16:8, others by 36:12 and still others by a 5:2 daily rhythm between fasting and eating. 

Intermittent fasting as a 5:2 diet: Eat for five days, give up for two days

With the 5:2 method, you eat normally five days a week and fast two days a week.

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

But you don't have to go completely without food on the two days of fasting:

  • The following applies to women: a maximum of 500 kilocalories per day

  • The following applies to men: a maximum of 600 kilocalories per day

In contrast to other fasting variants, it doesn't matter when you consume this amount of calories during the day.

Nevertheless, you should make sure to use lean protein sources 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, focus on gentle exercise like yoga, Pilates, or moderate exercise like cycling or swimming.

How fit you feel also depends on the menstrual cycle for women.

A former national player explains how you should adapt your training plan accordingly.

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

The most popular variant is the 16:8 clock.

As the name suggests, care is taken to ensure that you only eat within eight hours, and fast for the remaining 16 hours.

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

After all, the eight hours of sleep per night ideally count as part of the fasting period.

During this period, it is advisable to drink plenty of fluids in the form of water or tea (preferably two liters) and/or unsweetened black coffee.

Coffee in particular is valued among fasting people because of its appetite-inhibiting effect.

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

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

But be careful: It is best to drink your last cup before 5 p.m.

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

Otherwise, you'll have a restless night - and too little sleep inhibits fat burning.

More on the topic

:

Drink just as much coffee per day - and you will burn massive amounts of fat

.

Lose eight kilos in four days: is that possible?

According to the US fitness expert David Zinczenko, you will be able to see the first results very quickly with the 16:8 diet: "If you take in your daily energy within eight hours and fast for the remaining 16 hours, you can lose up to five kilos in one week", he explains to Wunderweib Online.

In general, extremely overweight people lose weight faster at the beginning of a diet than people of normal weight.

This is primarily due to the fact that the body of the former group usually has stored a lot of water as well as a lot of fat.

If you start with an interval fasting cure in this state, the body loses a lot of water right at the beginning.

The successes on the scales can be correspondingly good.

But after the water has been flushed out of the cells as a result of more exercise and reduced calorie intake, the kilos usually don't tumble as quickly as at the beginning of the diet.

Lose eight kilos in four days: That can be possible in individual cases.

However, this is usually associated with the loss of water retention.

In general, you shouldn't aim to lose pounds as quickly as possible, but as sustainably as possible.

Crash diets, for example, promote the so-called yo-yo effect because they cannot be sustained for long.

The cabbage soup diet is probably the most well-known example here.

Weight loss survey

It is better to avoid sweets and white flour

Best of all, you can eat virtually anything and as much as you want during that eight-hour window.

However, you should not overdo it, an extremely high calorie intake is not the goal of intermittent fasting and leads to weight gain in the long run.

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

Sweets, white flour and refined carbohydrates are best avoided as they can spike blood sugar levels.

This can lead to ravenous hunger attacks and slows down fat burning.

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An ideal 16:8 plan looks like this:

  • 7 a.m.: Get up, drink a glass or two of water and go for a short jog.

  • 8:30 a.m.: Start of work.

    Treat yourself to your first coffee or tea now.

  • 11 a.m.: Coffee break

  • 12-1 p.m.: Lunch break.

    Eat a balanced meal with enough protein, vegetables, and complex carbohydrates such as fish or meat with brown rice or pasta.

  • 1:30 p.m.: After-dinner espresso to revitalize your spirits.

  • 3:30 p.m.: Last cup of coffee of the day.

  • 6 p.m.: Start exercising now, preferably strength training or bodyweight exercises.

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

  • 8 p.m.: Dinner.

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

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

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

    Consumed later in the evening, it could severely disturb sleep.

  • 11 p.m.: Off to bed.

Study proves: Intermittent fasting melts fat faster 

During the fasting period, the body finally consumes the existing fat reserves in order to get energy.

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

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

The researchers found that subjects who ate only eight hours for a limited period of time lost pounds faster and better than subjects who ate the same amount of calories throughout the day.

For whom intermittent fasting is not suitable

However, intermittent fasting is not for everyone.

Risk groups who should refrain from this are:

  • (small) children

  • pregnant women

  • chronically ill, eg diabetics

  • senior citizens

  • people with eating disorders

According to nutritionists, the following groups should also avoid intermittent fasting:

  • People who have thyroid problems

  • People who have problems with blood sugar levels

  • People who have other serious illnesses

The following applies: As soon as you notice that you feel hungry during the fasting period, then you should also eat something.

After all, stomach growling is your body's signal that it needs food - if you ignore it, you're just putting unnecessary stress on it.

So if you realize that you shouldn't be able to complete the 16 hours, you can break off the fasting period after twelve hours.

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Intermittent fasting: Exercising on an empty stomach boosts fat burning

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

If you then exercise on an empty stomach in the morning, you boost your metabolism and switch your body to maximum fat burning in the morning.

In the end, you will get rid of fat deposits even more effectively and quickly.

The above information does not replace medical advice.

If you would like to start a fasting cure, discuss this plan with your doctor.

Taking into account your state of health and your body weight, he can decide whether and how intermittent fasting can develop beneficial effects for you.

Source: merkur

All life articles on 2022-07-19

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