Intermittent fasting determines a specific rhythm between hours in which you can eat normally and hours in which you are fasting.
While you should only drink during the hours in which you are fasting, you can eat normally during the remaining hours or days.
How healthy is intermittent fasting?
Based on many studies, there is evidence to support that intermittent fasting has a very positive effect on cardiovascular disease, rheumatism, and gout. People with high blood sugar values or diabetes benefit from fasting. Long-term blood glucose (HbA1c) and insulin sensitivity may improve or rather prevent from becoming worsened. Additionally, fasting has also determined to be a positive influence on many other ailments.
During the eating-free breaks, a process called autophagy begins after about 12 hours. Since the body is no longer concerned with digestion, it has time for a kind of cleaning process and begins to break down metabolic end products and inflammation, as well as, to repair cellular damage. This slows down aging processes in the body.
Can I lose weight with intermittent fasting?
During the long intervals without food, your blood sugar drops sharply and your body is forced to pull its energy from fat reserves. This way, intermittent fasting can positively influence and even accelerate weight loss. Consciously refraining from eating for a certain amount of time can give you a better idea of what you eat and help you reduce unconscious intermittent eating, which is often associated with a decreased calorie intake. It is crucial, however, that you still remain within your daily calorie goal to lose weight.
Since the calorie intake for intermittent fasting is only restricted for a certain number of hours a day or for one to two days a week, a yo-yo effect is significantly less likely compared to other weight-loss methods. Intermittent fasting can be implemented without hesitation for a longer period of time or used also as a compensation for high calorie days, such as vacations, public holidays or birthdays.
Please note: Pregnant women and women who are breastfeeding should abstain from intermittent fasting. People who suffer from acute or chronic illnesses, such as diabetes, should check with their doctor if intermittent fasting is suitable for them.