Make two out of three: With intermittent fasting, you abstain from eating completely for 16 hours and only eat during the remaining eight hours - turning three daily meals into two. After just one to two weeks, the body gets used to the new routine. “Intermittent fasting gives our meals a healthy rhythm,” explains Dr. Matthias Riedl, nutritional doctor and diabetologist from Hamburg, in the pharmacy magazine “Diabetes Ratgeber”.

Intermittent fasting: Half a plate full of vegetables or salad

However, fasting only makes sense in combination with healthy food. If you go without for 16 hours and then stuff yourself with fat and sugar, you won't benefit. Constant snacking also gives away the positive effect. Nutritionist Riedl therefore recommends two protein-rich main meals that fill you up - and advises the “plate principle”: the plate should be half full with vegetables or salad. A quarter of the plate is reserved for protein. Carbohydrates such as potatoes, rice and pasta make up the rest.

Every now and then a piece of cake

For diabetics, the protein-containing diet has a positive side effect: blood sugar rises more slowly and the body needs less insulin, which promotes obesity, in order to utilize the food. This helps with losing weight. “For patients with diabetes, poor values ​​are an enormous stress factor, especially because of the fear of subsequent damage,” says Riedl. “If they lower their values ​​by changing their diet, need less medication and feel better, that’s great.” The nutritional concept suits almost everyone , with the exception of children, pregnant women, people with eating disorders and very old people. By the way: Intermittent fasters can definitely treat themselves to a piece of cake every now and then when invited to a birthday coffee.

Source: The pharmacy magazine “Diabetes Ratgeber” 6/2022 is currently available in most pharmacies. There is lots of other interesting health news at https://www.diabetes-ratgeber.net as well as on Facebook and Instagram .

Related to the topic:
Fact check: Losing weight with intermittent fasting


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