Intermittent fasting: weight loss with 16:8, 20:4, or 5:2 – Methods, rules, recipes and applications

How many kilos? to reduce and this measure then closing is a dream for many that is hard to come true. Crash diets may be effective in the short term, but after a few weeks the weight will return.

If you are looking for a method that allows you to lose weight in a healthy and sustainable way, you can intermittent fasting be right

But what is intermittent fasting anyway? What about Acts 16:8, 20:4 and 5:2 about yourself? And which one result self-expression studies for intermittent fasting?

Answers to these questions too Methods, tips, advice and more you can find in this article.

What is intermittent fasting?

The German Society for Nutrition explains intermittent fastingshow up intermittent fasting it is called, as “a form of fasting, which has been shown to have various health-promoting effects on the metabolism.”

According to DGE, the key to success with intermittent fasting is to go for hours or days without eating. The purpose of this diet is usually long-term body weight lost Intermittent fasting is like no other forms of fasting to a permanent diet. There are different types of intermittent fasting associated with them time and the prevalence of malnutrition.

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16:8, 20:4, 5:2 – What methods are available and what needs to be considered?

16:8, 20:4, 5:2 – What seems sweet and complicated at first glance turns out to be logical on closer inspection. At the intermittent fasting you stop eating and drinking for a certain period of time. Various abbreviations 16:8, 20:4 and 5:2 refer to the elect. time opens, in which food or fasting is given. Therefore, different abbreviations show differently methods which can be used in intermittent fasting.

16:8 method

In the 16:8 method Fasted for 16 hours and allowed to eat for 8 hours. Therefore, there should be 16 hours between the last meal of the previous day and the first meal of the day. Two meals are eaten in the eight hours that are allowed.

about that Soon To make it as much as possible for daily life, it is recommended to eat your first meal around 11 am and then stop eating eight hours later. It is permissible to drink water, unsweetened teas and black coffee before breaking the fast.

Rule 20:4 or “Warrior’s Food”

At the 20:4 principle This is a slightly more extreme version of this intermittent fasting. Here you fast for 20 hours and eat only in 4 hours. Most people have four hours in the evening. Author and Nutritionist Ori Hofmekler created a concept for this principle “Warrior Food”. He uses the term to refer to early warriors who spent many hours a day hunting for food. They had to do a lot of physical work. We only ate once in the evening by the fire – but then big portions. Intermittent fasting is based on this understanding.

method 5:2

At the 5:2 principle The trick is to eat normally five days a week, without calories counting In the next two days, the food intake is reduced by 500 to 800 calories for women and 600 to 850 calories for men. In addition, plenty of calorie-free drinks should be consumed. Things that should be avoided are those that are easily digested carbohydrates such as wheat bread, pasta, potatoes and sugar. The body must learn to live from its reserves. One of the representatives of this concept, Dr. Michael Mosley, recommends mainly vegetables and whole grains and protein-rich foods during the two fasting days. that one fasting days they should follow a fixed rhythm, for example on Tuesdays and Fridays.

Intermittent fasting: recipes and meal plans

At the intermittent fasting food intake is limited for a shorter period of time. Above all, it is important to prepare the right foods at the times when they are allowed to eat, to follow all the important ones. nutrient guaranteed.

Intermittent fasting: These apps help you lose weight

Following the methods, rules and timings for intermittent fasting is sometimes not that easy. Some are there for support appto make fasting easier.

  • The app “intermittent fasting” by Thomas Streitberger has a lot of information about intermittent fasting. In addition to general information and methods, tips on topics such as fast food, cravings, tea, alcohol and the like are also listed. Users can also use the app to create a personal fasting profile for them.
  • “BodyFast” suitable for beginners and advanced users and creates a personal one for users every week fasting plan. Users are prompted to enter their body values, age and goals and access fasting plans, a fasting timer, reminders and a knowledge base.
  • Application of fasting “quick” is also free. It not only supports users intermittent fastingalso allows communication with a user community. It is possible to choose the desired fasting methods. A distinction can be made between three categories: beginner, expert and expert. In addition to well-known methods such as 16:8, there are also fasting periods that make it easier to start, e.g. 12:12 and methods for experienced fasts, such as 23:1.

Is intermittent fasting effective? Research shows these results

Animal studies have shown that regular fasting reduces the risk of disease chronic diseases can reduce These include type 2 diabetes, heart disease, neurological disorders and cancer. Brain function can also be positively affected by intermittent fasting.

Human studies on the effects of intermittent fasting have rarely been conducted. Therefore the results are only presented here in small numbers. A recent analysis offers different hypotheses that intermittent fasting should have an effect on metabolism. These include circadian biology, the gut microbiome and modifiable lifestyle factors such as sleep patterns.

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