As of: January 21, 2024, 5:22 a.m
By: Carmen Mörwald
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Intermittent fasting can be a healthy and effective way to melt fat.
The first results should be noticeable after just a few days.
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According to scientists, this works particularly well with intermittent fasting, also known as interval fasting.
In contrast to a conventional diet, only the time at which food is consumed is taken into account.
How does intermittent fasting work?
Intermittent fasting is a long-term form of nutrition.
Fasting takes place on a daily or hourly basis – i.e. at intervals.
Food intake is planned so that it is eaten in certain phases and specifically avoided in others.
The most popular variant is the “16:8 method”: eat nothing for 16 hours and then eat two meals within eight hours.
But there are also other ways to fast intermittently.
A distinction is made between the following variants:
16:8 method:
There are 16 hours between the last meal of the previous day and the first meal of the day.
Two meals are eaten within eight hours.
Example: First meal at 10 a.m., last meal at 6 p.m.
5:2 method:
Eat normally five days a week and only a little on two days.
Example: 2000 calories for five days, only 500 calories for two days.
1:1 method:
Eat normally one day, then only eat around 25 percent of your usual amount of energy the next day.
Example: One day 2000 calories, the next day only 500 calories.
Intermittent fasting is not only intended to help you lose weight, but can also be beneficial for your health: It has been scientifically proven that intermittent fasting can lower blood pressure and improve sugar and fat levels in the blood.
In addition, a study published in the
Journal of Clinical Endocrinology & Metabolism
showed that type 2 diabetics with such a fast were able to significantly reduce or even stop taking their medications.
Possible health effects* of intermittent fasting include:
Lowering blood pressure
Stabilization of blood sugar levels
Improved cognitive performance
Increased stress resilience
Lowering cholesterol levels
Inhibition of inflammatory processes
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*Some of these effects have only been proven in animal experiments.
Intermittent fasting: results in two weeks, a month, a year
The body reacts quickly to intermittent fasting, as Petra Bracht, general medicine and naturopathic doctor, reports at
Focus.de
.
“After about twelve to 14 hours of fasting, the process of autophagy begins in the body,” she explains.
“Cleansing, healing and regeneration processes take place, the body begins to recycle and burn visceral fat cells.” Bracht has been practicing intermittent fasting himself for over 30 years and follows a plant-based diet.
The first effects can be noticed after around two weeks: “The blood and cholesterol levels improve, and conditions such as high blood pressure subside after just one week,” says Bracht.
Visual success can also be achieved quickly: the stomach becomes flatter and the fat melts away.
However, intermittent fasting is not a free pass: “Even if the calories are not relevant to this type of diet, you should not just eat fast food,” she explains.
A woman puts a measuring tape around her stomach (symbolic image).
© dpa / Jens Kalaene
After a month, not only is the reduction in weight visible: according to Bracht, your mood is also improved.
The reason for this is the ketone bodies obtained through fat burning.
These ensure that we feel healthy.
In addition, the doctor reports from her own observations that this type of diet can combat illnesses.
“I see it every day in my practice,” she explains.
Intermittent fasting ensures that the symptoms improve.
Disclaimer
The tricks and information mentioned in this article cannot replace a healthy and balanced diet.
Use our nutritional tips only as a supplement to an otherwise varied and healthy diet.
The information in no way replaces professional advice and is not intended for independent diagnosis or treatment.
Anyone who holds out for a year can benefit in the long term from their health.
As the study already mentioned shows, patients who have been dependent on medication for a long time can gradually stop taking it through intermittent fasting.
Bracht underlines the study situation: “Diabetics have to inject less insulin.
Even patients with high blood pressure sometimes no longer need any medication at all,” says the doctor.
However, intermittent fasting is not advisable for everyone.
Intermittent fasting should be avoided in these cases:
You are currently undergoing cancer treatment.
You are pregnant or breastfeeding.
You have reached a ripe old age.
They suffer from eating disorders such as anorexia.
You take medications such as blood thinners.
In its health magazine, the
AOK
recommends consulting a doctor if you are unsure.
Medical advice should also be sought first if you have chronic illnesses such as type 2 diabetes mellitus or high blood pressure.
In principle, intermittent fasting should not lead to undesirable side effects.
Rather, users benefit from the positive effects.
(cln)