Losing Weight With Intermittent Fasting: Long-Term Diet Success Or Yo-Yo Effect?

Intermittent fasting helps you lose weight easily without having to count calories. But is that really true? Or is customer success once again not long lasting? We tell you everything you need to know to make your diet a success.

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If you use the intermittent fasting method to lose weight, you will hardly have to adjust your previous diet, if at all. It is not about giving up anything or going hungry. You only change your habits minimally.

You’ll get used to it after a few days. The new way of life allows the kilos to be reduced in a healthy way and puts other diets, especially strict diets, in the shade. So you don’t just lose weight for a short time until you reach your desired weight. Weight loss has a lasting effect because you can do intermittent fasting for a long time. A yo-yo effect is not to be feared at all.

This is how intermittent fasting works, simply explained

Intermittent fasting, also known as intermittent fasting or part-time fasting, aims to ensure that you only eat during specific time periods. The rest of the time he takes a break to eat. So it is not about fasting in the classical fasting sense of a fasting cure. Fasting is daily here, but only for a certain period of time. You can choose between different methods, which we will explain in more detail below.

The first step is to find out which method suits you. For this you have to find out for yourself how long you can go without eating. Also keep in mind that you only choose water and unsweetened teas for fluid intake. The cup of coffee is still allowed. This increases fat burning as your body gnaws at its fat stores.

Even if you are allowed to eat normally for selected time periods, you must consciously change your diet step by step. Avoid sugary foods and fast food. Avoid eating late and exercise more than before. Eat more fruits and vegetables and cut back on carbohydrates a bit. Then the weight loss will soon work very well.

Therapeutic fasting, interval fasting and company: fasting methods in review

Therapeutic fasting, interval fasting and company: fasting methods in review

You can use these methods

You choose the method that is right for you according to your needs. There are variants with absolute food abstinence (complete refusal of food intake) and variants with little food intake during the actual interruption of food.

16:8 method: This is the most classic method of intermittent fasting and also the simplest. You are allowed to eat 8 hours a day and fast for the next 16. During the feeding phase, the intervals between meals are very short. That is why it will be easy for you to get used to this method.
It is best to skip a meal. Many choose to eat breakfast early. For example, if you eat dinner at 7am, you can have your first meal the next day at 11am. You’re fasting overnight in your sleep, so to speak. This is suitable for beginners.

We recommend that you eat a balanced and healthy diet and get enough exercise.
If you are pregnant or breastfeeding, then the method is not suitable for you. Children and the elderly should also avoid it.
Prospects for success: weight loss of 1 to 2 kg per week is possible, and more with increased physical activity

5:2 method: With this method, you can eat whatever your heart desires for five days and fast for the next two days. On these fasting days, women can consume a maximum of 500 kcal and men up to 600 kcal. Food intake is then limited to fruits, vegetables, and soups, as well as sugar-free drinks.

Since you are also allowed to eat some food on fast days, the method can also be used well. However, pregnant women, people who are underweight, competitive athletes, and people with eating disorders should refrain. People with chronic illnesses are better off with intermittent fasting if the doctor doesn’t object.
Chances of success: up to 800 g of weight loss on the fasting day

6:1 method: In principle, this intermittent fasting mirrors the 5:2 method, except here you eat for six days and fast for one. However, this method takes a different approach. At least three liters of fluid should be drunk on the fast day, preferably water with apple cider vinegar, honey, or lemon water. Low-fat broth is also allowed. This will boost your metabolism that day.
The method can be easily incorporated into daily work, since the day off is fasted. It is not suitable for pregnant women or women who have recently had surgery. If you want to maintain your current weight, you must decide to do this.
Chances of success: up to 800 g of weight loss on the fasting day

10:2 method: This method is also known as alternate fasting. The term can be misleading if not pronounced correctly. 10 is not pronounced here as ten, but as one and zero.
You eat one day (1), then you fast one day (0). Everything happens in 2 days: therefore 1 0 : 2. Just think in spaces.

On the day of food intake, you can eat whatever you want within 12 hours. This is followed by a complete 36-hour break to eat. This saves a lot of calories. However, you must be healthy and fit if you decide to do this. The other methods are much smoother to carry out.
Chances of success: Up to 2.5 kg per week

intermittent fasting
© lacaosa/gettyimages

you have to pay attention to that

It is important that you choose the method that you can perform well and that does not overwhelm you too much on a day-to-day basis. Make sure you don’t go hungry. Otherwise, this will lead to food cravings. Before you start therapeutic fasting, it would be good to take care of what foods are good for you if you want to lose weight.

This also includes carbohydrates, but only the complex ones. Eat more legumes, fish, lean meats, and good fats. If you want to lose weight effectively with the 16:8 method, start on an empty stomach in the morning (only if you don’t get dizzy). At eleven o’clock you start with a glass of lemon water. This really increases fat burning. Half an hour later, eat a high-protein, low-carb meal. Eat a balanced and healthy diet until 7 pm Then comes the lunch break.

Be sure to drink enough fluids during the feeding phases, as well as during fasting periods. Fancy foods like black coffee are not allowed with 6:1 intermittent fasting. However, with the other methods you should also make sure that coffee specialties such as cappuccino or latte macchiato are not drunk here either. Alcohol has a lot of calories. You should completely avoid it.

It is also important that you move enough. Even the best dietary adjustments will do little good if you don’t increase your physical activity. Try to integrate them into your daily life by taking public transportation only to the penultimate stop and walking the rest of the way to work or home. Riding a bike more than using the car.

Take the stairs instead of taking the elevator. Swimming, jogging, and strength training are also recommended. 30 minutes of active exercise three times a week, which makes you sweat, increases metabolic processes excellently.

Pros and cons of intermittent fasting

As with any diet, intermittent fasting begs the question of who is it the right weight loss method for and what are the pros and cons of it all. Almost anyone who is healthy, not too old, and not pregnant can do intermittent fasting. However, how long food intake can be dispensed with must be considered individually. In order not to fall into a nutrient deficiency because you eat less, you should also make sure that the diet is balanced.

Otherwise, there are hardly any regulations for food intake during the feeding phases. The German Nutrition Society also criticizes this. However, many people who have failed numerous diets find intermittent fasting to be a successful method of ultimately losing weight or keeping it off. That is why we also refer to the advantages in a rough overview. Intermittent fasting positively strengthens the intestinal flora, improves the quality of sleep and also strengthens the immune system.

those are the benefits

  • You lose weight without cravings or a weakened body.
  • Your blood sugar levels are regulated and you prevent diseases such as diabetes mellitus.
  • You don’t have to keep counting calories.
  • There is no renunciation of fats and carbohydrates.
  • You gradually change your diet and eat healthier and more balanced.
  • You sleep better
  • There is a balance between the hormones leptin (satiety hormone), cortisol (stress hormone) and ghrelin (desire hormone).

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