Interval fasting has become the number one weight loss trend. What matters is explained by Dr. Michael Despeghel in an interview.
Jennifer Lopez (49) and Miranda Kerr (35) reportedly bet on it, and in this country too Intervall Fast has become a big weight loss trend. It is about fasting in certain time windows, depending on the method, for example 16 hours a day (16: 8), 20 hours (20: 4) daily or two days a week (5: 2). But not all of these “part-time diets” work the same, as best-selling author Dr. Dr. Michael Despeghel (58, “The Interval Diet “) in an interview with spot on news explains.
Why is interval fasting so popular?
Michael Despeghel: People like to do it easy. Losing weight is in principle with any diet, in which I add less kilocalories than I consume. The problem is that the diet must be suitable for everyday life. A behavioral change is extremely difficult for almost all people, so that usually does not work. Incorrect diet and too little exercise are a big problem of our society. An uncomplicated solution is therefore required, and offers the Intervall fast.
What is the scientific basis behind the fasting form?
Michael Despeghel: 60 percent of the kilocalories that we burn are determined by the basal metabolic rate. 10 percent is the digestion of nutrients. 30 percent remain so that you can influence. Here, hormones play a role: As soon as I take something, which contains sugar, insulin is released. This has the task to bring the nutrient into the cells, into the liver, the muscles and in the worst case into the adipose tissue. When the insulin level is high, no fat burning can take place. That is, about four to five hours after eating no fat is burned. With low insulin levels, fat burning and fat loss seems to be possible – this is the idea behind interval fasting.
From 16: 8 to 5: 2, there are several forms of intermittent fasting. Which one is best?
Michael Despeghel: The reduction of fat reserves with low insulin levels only works if I fast over a longer period of time. This is important when looking at the different forms of interval fattening. There is the four-hour rhythm, 16: 8, 20: 4, twice 24, twice 48 to five times 20. The longer I manage to keep the insulin level low, the sooner the ketosis, the switch to fat burning , work. Critics note that with four hours fasting is not in this area, even 16 hours probably not enough. At 20 hours you could get there. It would be much better to fast one or two days a week, preferably coherently. On these days the body switches over.
What speaks for the 5: 2 method. So is the currently very popular 16: 8 rhythm useless?
Michael Despeghel: Most people are frightened 20 hours ago. This is not recommended for health reasons. If you have only four hours a day to eat, then you have to absorb what the body needs during this time: protein, 300 to 500 grams of vegetables, two pieces of fruit, 100 grams of carbohydrates. This leads to an overfeed, the food window is actually too small. At 16: 8 this is better, but the 20 hours are closer to the ketosis. The 16: 8 concept, however, fits easily into everyday life for many. It works a bit, but it is not the optimum. There can still be a sense of achievement as it is a simple way to change one’s behavior. Losing weight is not because of the meal break and insulin metabolism, but because it omits the excess supply of food.
Apart from the length of the meal breaks, how strict do I have to be while fasting, does the shot hurt milk in the coffee?
Michael Despeghel: A latte macchiato naturally causes insulin to rise. A golden color, like a full teaspoon of milk in the coffee, is fine. In the fasting phase, many people realize that they are not stuffed, especially with simple carbohydrates, you can concentrate better and feel fitter.
Is it actually possible to break down excess belly fat with interval fasting?
Michael Despeghel: Behind it is that the belly fat causes silent inflammation. When I start to restrict the food, it is also possible to reduce the inflammation. Fasting is not for nothing also used to influence diseases cheap. For example, one hopes to starve tumor cells. Also osteoarthritis, rheumatism, metabolic disorders and diabetes can improve. And there is also a chance that the belly fat cell will reduce as the inflammation subsides. 16 hours of fasting are probably not enough here. Otherwise, it’s just that: As soon as I eat less, the fat is going away somewhere.
What do you advise people who want to try the interval fasting?
Michael Despeghel: Many people are afraid to spend a few hours eating nothing. There you have to approach, with four hours, where there is only water, tea and black (or with very little milk) coffee. Many then realize that this actually works. Then you should increase the fasting to 16 hours. If that works, then you can switch to a longer period.