Here’s a snack, there’s a soda: Many people feed their bodies with calories almost constantly. This need not be the case with interval fixes. But how does regular meals affect health?
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16: 8, 14:10 or 5: 2? The formulas for interval fixes are complicated to read, and the principle for all methods is simple: you eat little or no food for a period of time. This is not a problem for most, but not for everyone. Children and pregnant women, for example, should not.
According to the internist and nutritionist prof. Andreas Michalsen is the most common forms of interval fixed variants of time-limited diet. These include diets 1
16: 8 or 14:10: what the numbers mean
16: 8- or 14:10 diet: For a period of 16 or 14 hours, take only water, unsweetened tea or black coffee. During the remaining eight or ten hours you can eat normally, explains Antje Gahl of the German Nutrition Association (DGE).
“There are not as many guidelines for choosing food. The diet should be as balanced as possible and you should eat early in the evening and have breakfast late,” says Gahl.
5: 2 fixed or two-day diet
With these forms you normally eat five days a week, fasting for two days. With the two-day diet, fasting days should follow each other – you should consume a maximum of 650 calories each, Gahl explains. With the 5: 2 principle, fixed days do not have to be consecutive, but they should have a fixed rhythm – for example, always on Tuesday and Friday. A quarter of the usual energy intake is then allowed, which corresponds to about 500 to 650 calories.
Wait two to four weeks
Andreas Michalsen advises those who want to start interval fasting to give their bodies two to four weeks to get used to. “First, you are hungry, that is normal. After you get used to it, you can judge whether it is good for you,” says the chief physician of the naturopathy department at Immanuel Hospital Berlin, which takes care of about 1,500 patients there every year. .
And then, that’s what most fasteners are hoping for, the pound will tumble. According to the doctor, this calculation works in most cases. A miracle cure for questions Lose weight But interval fixes are not, according to nutritionist Gahl. There are quite minor effects on the body mass index, which describes the relationship between weight and height and is a rough indicator of overweight and underweight.
According to Gahl, fasting has the advantage of reducing the unhealthy stomach fat. And: “With strict diets, the body breaks down fat-free mass, that is, muscles. This is reduced by interval fasting.”
Studies show positive effects
There are now several clinical studies on the effectiveness of this type of fasting in healthy adults, but most of the results come from animal studies, Gahl concludes.
This shows many positive effects: in addition to weight loss, metabolism, for example, improved Diabetes Type 2, says Gahl. The risk of cardiovascular disease decreased, brain function improved, Blood pressure, blood lipid values as well as fasting blood sugar.
Criticism of the concepts
But there is criticism beyond the study situation: “Most concepts contain no or only vague recommendations for food choices,” says Antje Gahl. “If people do not know exactly how they can now eat better quality or eat solemnly, the health-promoting effects check out and unhealthy eating habits do not change.”
Andreas Michalsen on the other hand thinks that people eat better because of cravings put. But he also emphasizes: “Whatever you eat, you only eat after the clock – that shouldn’t be the case, of course. The best thing is to combine healthy eating with fasting.”
Intermittent fasting also involves risks: blood pressure and Blood sugar can fall off and you can headache few, Gahl explains. It is especially important to drink at least 1.5 liters a day, preferably water. Pregnant women, nursing mothers, children and adolescents should not fast. This also applies to people with eating disorders. Anyone with previous illnesses should consult their doctor.
But: “Basically, the body can handle the meals well,” says Gahl. In principle, intermittent fasting is suitable for every healthy person and can easily be integrated into everyday life.
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