Interval fasting – How effective is it really?


Interval chamfered – also as intermittent chamfered designated – is a certain nourishing form, which is often used as measure for weight reduction and evaluated then as Diätform. The principle of the interval chamfered consists of the fact that regularly in a certain rhythm between times chamfered and times of the food intake one changes. There are different kinds of the interval chamfered, they differ in it, which interval is selected to the food leave. Outside of the chamfering intervals may be eaten normally, without counting calories. For this reason and due to resounding successes in studies at the animal model interval chamfered is one of the Diätformen, which enjoys increasing interest.

Instructions for interval fasting

There are different forms of interval fasting. They differ with regard to the respective fasting periods. The two most popular and most frequently used variants are the 5:2 variant and the 16:8 variant.

First all variants of the interval chamfered are briefly described, then a more detailed guidance takes place in addition, how exactly the interval chamfered runs off. With the 5:2-Variante on two not sequential days the calorie supply is reduced to 500 (women) to 600 (men) kcal per day, on the remaining 5 days of the week can be eaten normally. With the 16:8 variant, which is the most popular variant of interval fasting, fasting is done on 16 hours of the day, the remaining 8 hours can be eaten without restriction.

With the rather more rarely used Alternate Day Fasting, also called eat-stop-eat or alternating fasting, one fasts on every second day, with a maximum calorie intake of approximately 500 kcal. On the remaining days you can eat without restriction. The 16:8 variant is most frequently chosen for interval fasting.

If one decided to chamfer after this variant, one should determine first whether one lets the breakfast or the evening meal fail as main meal over at the end 16 chamfering hours per day to keep. Humans, who cannot start without their breakfast well into the day, can take thus for example at 8 o’clock as used the breakfast of their choice to itself, may eat then however after 16 o’clock nothing more. Humans, who must rise in the early morning hours, should therefore consider to shift the breakfast at least temporally somewhat to the back.

Otherwise the 16-hour chamfering period begins for example with a breakfast at 6 o’clock already starting from 14 o’clock. Humans, who rather do without their breakfast than their dinner, can take for example at 19 o’clock their last meal. The following chamfering period ends then at 11 o’clock noon, starting from this time for example a late breakfast or an early lunch can be taken.

Important with the interval chamfered is that in the chamfering hours on a sufficient liquid supply is paid attention. Permitted are water and unsweetened teas as well as coffee without milk. Straight one with humans, who rather let breakfast fail, offers itself thus a morning coffee or tea as small breakfast replacement for a healthy start into the day.

But what about the 8 hours during which you can eat without restriction? In principle it applies with interval chamfered that in these hours may be eaten normally and without calorie reduction. Importantly for success – if a weight reduction is the goal – it is however that it does not come in the 8 hours of the Ess phase to an excessive calorie supply.

Usually this is not even necessary, since the body would quickly be overstrained with 3 meals in 8 hours. With the beginning of the interval chamfering after the 16:8-Method one will notice thus relatively fast that 2 main meals within the 8 hours are completely sufficient. On seizing attacks with very high-calorific food should be naturally done without if possible, since otherwise the effect of chamfered can be reduced clearly.

It should be paid attention thus during the 8 Ess-Stunden to a balanced nutrition, with which however nothing must be done without. A cutlet with Pommes or the one or other chocolate bar may stand thus quite on the menu – in measures. With the 15:2 variant it is usually meaningful to determine at the beginning 2 firm days, on which one chamfered.

This facilitates it for the body – and also the psyche – to convert the chamfering diet. On the two fasting days the calorie intake is limited to 500-600 kcal. It is advisable to cover the calories with protein-rich food, vegetables and wholemeal products.Here too, it is extremely important to make sure that you have a sufficient supply of fluids.

If you crave something spicy, you can also use vegetable broth, for example. On the one hand it serves as a liquid supplier, but on the other hand it also satisfies the urge for something hearty. Good examples of snacks on the two fasting days are

  • Oat flakes with low-fat curd or cottage cheese and some berries,
  • Dishes with lean fish or meat,
  • Raw or cooked vegetables,
  • Various salads,
  • Eggs in all forms of preparation