The weight-loss trick without going hungry

What is intermittent fasting?

Intermittent fasting, also called intermittent fasting or alternate-day fasting (IF), is a form of fasting where food is voluntarily skipped for hours or days. This approach positively affects metabolism and usually aims at long-term weight reduction. The fasting periods are short and flexible, easy to fit into daily routines and lower the barrier to starting fasting.

What role does autophagy play in intermittent fasting?

An important term related to intermittent fasting is autophagy – a process in which the body clears waste from cells. Well-functioning autophagy is considered protective against degenerative diseases such as cancer, Alzheimer’s and cardiovascular disease.

Intermittent fasting not only offers potential benefits for weight loss but also has positive effects on health. Longer fasting periods can successfully inhibit the growth of certain cancers and reduce the side effects of tumour therapies.

How does intermittent fasting affect metabolism and health?

Continuous food intake can lead to constant insulin secretion, which in turn may promote the development of insulin resistance. Intermittent fasting can therefore help, for example, in the prevention of type 2 diabetes. It can also have positive effects on the metabolism. Blood pressure and blood sugar levels may decrease while blood lipid profiles improve. Blood tests have also shown lower levels of inflammatory markers in people practising intermittent fasting.

What are the different methods of intermittent fasting and their uses?

There are different forms of intermittent fasting that vary in the duration and frequency of fasting phases. Unlike most other fasting methods, many variants of intermittent fasting are intended to be applied over a longer period or even permanently. Unlike conventional diets, no detailed nutritional knowledge is required – you can shop and eat what you enjoy, ideally healthy food. All you need is a clock and/or a calendar.

The simplest form of intermittent fasting is to fast at least 12 hours a day, e.g. not eating from 8 pm to 8 am. This method is particularly suitable for beginners as most of the fasting period is spent sleeping. For people who are used to eating late in the evening and then having breakfast as usual, this may be more difficult. If you work shifts, however, you can eat at night and fast from 10:00 to 22:00 during the day.

After 12 hours of fasting, the fasting period can be extended to 16 hours, with an eating window of 8 hours. For example, finish dinner at 6 pm and take the first meal the next day at 10 am. Late evening meals should be avoided. Within 8 hours two or three meals can be consumed. This 16:8 method protects against overweight, inflammation, diabetes and liver disease.

With the 5:2 method, normal calorie amounts are consumed on five days, while on the remaining two days calorie intake is reduced to 600 kcal (men) or 500 kcal (women). The calorie-reduced days should not be consecutive, e.g. Monday and Thursday. The 5:2 method lowers insulin levels, improves insulin sensitivity and can be used in the early stages of diabetes. A combination with other methods is possible.

To enhance the effect of intermittent fasting, especially on weight loss, calorie intake can be reduced every other day. Some people fast completely on these days and consume only water, herbal tea, broth or juices. On eating days normal calorie intake is resumed. However, this method is not suitable for beginners or people with health problems and requires perseverance.

Another form of intermittent fasting is the weekly one-day fast, also called 24-hour fasting. On this day only calorie-free drinks are allowed and solid food is avoided. The 24-hour fast can be conducted from breakfast to breakfast or from lunch to lunch. For beginners who find this method challenging, it is advisable to start with shorter fasting periods such as 12 or 16 hours and then gradually work up to longer fasts.

For newcomers to intermittent fasting it makes sense to occasionally skip a meal. Depending on personal preference, breakfast, lunch or dinner can be skipped. It is important to pay attention to the body's hunger signals and only eat when truly hungry. Many people have breakfast out of habit or social pressure, not because they are really hungry. By consciously perceiving hunger, meals can be automatically reduced.

The Warrior diet is a more extreme form of intermittent fasting. During the day nothing or only light snacks of raw foods (fruit, vegetables, a few nuts) or a small protein shake (e.g. before training) are eaten. In the evening there is a large meal, eaten intuitively according to what the body demands. The evening meal should be balanced and include all nutrient groups. Also, a heavy evening meal can cause discomfort at night and poor sleep in some people. The Warrior diet is more suitable for those who naturally tend to eat a lot in the evening and have less appetite during the day.

How to effectively integrate intermittent fasting into your lifestyle: practical tips

• Try different methods and choose the one that suits you best.
• Eat healthily during meals. Choose foods carefully and favour a plant-based diet with plenty of fruit and vegetables. Prepare meals fresh.
• Don't be overly ambitious. Do not fast for more than 16 hours to ensure adequate intake of minerals, vitamins and nutrients.
• During fasting periods, still water, unsweetened tea and coffee without milk and sugar are ideal companions. Avoid calorie-rich drinks and make use of coffee's appetite-suppressing effects.
• Don't be guided solely by feelings of hunger. Your body tolerates meal breaks well. Stick to normal portions and avoid snacking between meals.
• Focus on a balanced diet with wholegrain products, fresh vegetables, salads, fruit and high-quality protein. Avoid convenience foods and sweets; prefer fibre and a varied selection of healthy foods.
• Plan your meals in advance. Take time to eat, chew thoroughly and be mindful of how much you consume. Do not overeat.
• Approach the target fasting duration gradually.
• Be patient, as it can take two to three weeks for changes to become noticeable, depending on the individual.
• Consider starting with shorter fasting periods and lengthening them gradually, especially if you are not used to longer eating breaks.
• Avoid excessively extreme fasting phases to prevent nutrient deficiencies and potential yo-yo effects.
• Do not foster unrealistic expectations of rapid weight loss or spontaneous healing. The goal is a slow and healthy weight reduction.
• Decide from the outset to fast consistently to experience the full health benefits.
• Supplement fasting with light endurance exercise to reinforce the positive effects. Find a sport you enjoy and incorporate it regularly into your daily routine.
• Enjoy the positive feeling of intermittent fasting; focus on the increase in energy and performance rather than seeking exceptions.
• Ensure that the chosen eating rhythm is practical.
• Share your intermittent fasting experiences only with interested people and respect others' dietary choices.

In line with a conscious and healthy lifestyle, intermittent fasting offers a variety of benefits for body and mind. However, effectively implementing this eating pattern requires patience and self-awareness. Those who avoid common mistakes and integrate intermittent fasting step by step into their everyday life can not only reach their weight goals but also maximise the positive effects on their health.