Intermittent fasting is a great way to lose weight. However, our goal is not just to lose weight, but to burn fat. We don't want to lose weight in the form of our hard-earned muscles. So at the beginning: In order not to lose muscle mass and to focus on burning fat, we must continue to do strength training and consume a lot of protein (approx. 1 to 2 grams of protein per kilogram of body weight).
Back to intermittent fasting, there are several different ways to do it. That said, you will likely find a method that you can incorporate into your daily routine as well.
In contrast to conventional fasting, which often lasts for several days or weeks, only very little is allowed to be eaten. Intermittent fasting allows you to eat normally and what you really want.
This type of fast has many benefits for the body and can be practiced over unlimited time.
Advantages of intermittent fasting:
- Improving the quality of sleep - Hormone balance comes into equilibrium - Blood sugar levels regulate themselves - No counting calories, you can eat carbohydrates (yes even after 6 p.m.) - Increases fat burning - Increases stress resistance - Lower cancer risk - Less inflammation - Less food cravings - And much more…
What to do now?!
1.) Try several different ways to find the method that works for you. 2.) Only water, coffee or tea during fasting periods. 3.) During the "eating times" you can eat and drink what you want, but you shouldn't overdo it. But as with a normal diet, you should eat plenty of vegetables and protein.
Types of intermittent fasting:
- 16 : 8 method
- 5 : 2 method
- 6 : 1 method
16 : 8 method:
→ This method is divided into whole daily intervals → Fasting for 16 hours → Eat 8 hours → Example: Eat lunch at 12 p.m. and dinner at 7 p.m. Don't eat anything from 8 p.m. to 12 p.m. (the next day) (fasting for 16 hours)
5 : 2 method:
→ This method covers a whole week (7 days) → Eat what you want for 5 days and fast for 2 days or only eat a small amount, a maximum of 500 kcal
6 : 1 method:
→ Also called the “one-day diet”. → Eat normally for 6 days and fast for one day. Drink a lot of fluids that day and do not eat anything
If you are not sure whether you can do this type of fast, I would advise you to speak to your doctor about it.