What is intermittent fasting?
Anne D. has a cup of coffee for breakfast. Black. She has been doing intermittent fasting for almost two years and only eats between 1 p.m. and 9 p.m. She eats twice during the eight hours and fasts for the remaining 16 hours. This method is called 16 to 8.
She started because she couldn't do any sports for health reasons. She is successful with it too. She lost nine kilos in the first six months and has maintained her weight since then.
Intermittent fasting: methods
According to nutritional doctor Prof. Andreas Michalsen, the 16 to 8 method involves eating two meals a day, which you can then eat. Because you can't eat as many calories in two meals as you can in three. Studies show that 5 to 10% of food intake is reduced.
Another is the 1 to 1 method. This involves eating normally one day and not eating any solid food at all the next. Then there is the 5 to 2 method. Fasting takes place two days a week. Professor Michalsen says that intermittent fasting can produce just as good results as permanently eating less. However, fasting is easier for many people.
Health aspects of intermittent fasting
Stefan S. has also made intermittent fasting part of his diet. He skips dinner and has lost 20 kilos in two years. In addition to his obesity, he had Achilles tendon problems, elevated blood lipids, liver values and blood sugar. He has now been able to reduce or even stop taking some medications and his attitude towards life has improved.
A break from eating for at least 14 hours triggers a cleansing process called autophagy. In order to promote this process and increase the fasting effect, it is also advisable to adapt your diet yourself and rely more on plant-based food. The most effective method is intermittent fasting without dinner and a healthy breakfast.
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This video is an extract from the SWR health magazine Doc Fischer from May 2nd, 2022: https://youtu.be/2TYGSQr6BjY
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