As of: February 5, 2024, 7:10 p.m
By: Carmen Mörwald
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Losing weight can sometimes turn out to be a real witchcraft task.
Intermittent fasting is said to be the solution for a slim stomach and a healthy lifestyle.
Frankfurt – In order to lose weight quickly and effectively, many people rely on unhealthy diets.
The latest trend is the infamous weight loss injection, which is supposed to make the pounds fall away.
But there are also healthy ways to lose weight in the long term.
We are talking about so-called interval fasting, also known as intermittent fasting.
With the 16:8 method, the first results should be noticeable within a few days.
Visual results from intermittent fasting: This is how 16:8 works
Intermittent fasting is a long-term form of nutrition.
Fasting takes place on a daily or hourly basis – i.e. at intervals.
With the 16:8 method, food intake is planned so that two meals are eaten within eight hours.
Then you abstain from eating completely for 16 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.
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.
A young woman stands on a scale (symbolic image).
© dpa / Annette Riedl
After one to two weeks, the first visual successes can be seen: “The stomach quickly becomes flatter, it is no longer bloated and the fat gradually melts away - without you having to stick to a strict calorie limit,” says the doctor .
However, she emphasizes that intermittent fasting is not a free pass: “Even if the calories are not relevant to this type of diet, you should still not only eat fast food.”
Live healthily through intermittent fasting: These are the benefits
What's special: This form of nutrition is not only intended to help you lose weight, but can also be health-promoting: A study published in the
Journal of Clinical Endocrinology & Metabolism
showed that type 2 diabetics were able to significantly reduce or even stop taking their medication through intermittent fasting .
Bracht underlines the study situation: “Patients notice major changes after just a few weeks.”
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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.
She explains to
Focus
that patients who have been dependent on medication for a long time can gradually stop taking them through intermittent fasting.
“Diabetics need to inject less insulin.
Even patients with high blood pressure sometimes no longer need any medication at all,” says the doctor.
From her own observation, she reports that symptoms can improve and even disappear.
“I see it every day in my practice.”
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
*Some of these effects have only been proven in animal experiments.
Health values often improve quickly: But not all people should do intermittent fasting
According to Bracht, blood and cholesterol levels should improve within a very short time.
“Ailments such as high blood pressure subside after just a week.” On top of that, the mood is lifted.
The reason for this is the ketone bodies obtained by burning fat, she explains.
These ensure that we feel active and good.
Anyone who fasts intermittently can benefit from their health in the long term.
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 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 for chronic illnesses such as type 2 diabetes mellitus, metabolic disorders, autoimmune diseases and high blood pressure.
In contrast to weight loss injections, intermittent fasting is a healthy alternative that does not have any unwanted side effects.
(cln)