The increasing popularity of intermittent fasting is not without reason. In fact, technology helps many people lose excess pounds without going hungry. It is precisely this aspect that makes the concept so attractive. However, there are some common mistakes to avoid.
1. You eat too much
The best known version of intermittent fasting is the 16/8 method. You can eat as much as you want and what you want for eight hours. In the 16-hour fasting period, the body then falls back on excess fat resources, which should make long-term weight loss possible without any problems. However, many misuse this approach by eating a disproportionate amount of food in the given time window. With excessive calorie intake, the body will store these calories in the form of fat.
The 16-hour fasting period cannot undo an unhealthy, high-calorie diet. A conscious and predominantly healthy diet is always part of a sustainable lifestyle and an optimal body weight. Intermittent fasting can support this by, for example, preventing hunger pangs or allowing the body a phase of regeneration. Those who want to be successful in fasting cannot simply give up responsibility for their own diet for eight hours a day.
How does intermittent fasting work?
It sounds like the simplest diet plan in history. One day you eat, the other not. Intermittent fasting is called this new trend. The models are the cavemen.
It sounds like the easiest diet plan in history. One day you eat, the other not. Intermittent fasting is called this new trend. The models are the cavemen.
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2. Intermittent fasting and your everyday life are not compatible
For some people it is a big challenge to incorporate intermittent fasting into their daily routines. Disturbed behavior can develop, which ultimately affects mental health. If appointments with acquaintances are canceled because eating together does not fit into the “fasting regulations”, there is a risk of loneliness and depressive moods.
Mental health is at least as important as physical. The concept of intermittent fasting is therefore to be seen as an option and not as an obligation. It is still a lifestyle addition that is not believed to favor mental illness. In order to achieve positive results, it is not necessary to fast strictly every day when the quality of life suffers. It is therefore important to ask yourself regularly whether and to what extent fasting contributes to individual well-being.
3. You move too little
Some don’t want to believe it, but a healthy lifestyle always includes a good dose of exercise. It doesn’t matter which form of movement you prefer. It should be something that you don’t feel as a duty, but something that is good for you and balances you out. Even people who do intermittent fasting benefit from exercise. Those who use fasting as an excuse not to move will fail.
Overview of the types of intermittent fasting
16: 8 or “Lean Gains”
In this time window you eat for 8 hours a day. Fasting for the remaining 16 hours. Typically, fasting is done overnight and breakfast is skipped or postponed to midday. That means you eat between 12 and 8 p.m. If you skip dinner or move it forward, you eat between 8 a.m. and 4 p.m.
5: 2
In this variant, people eat normally for 5 days. Fasting for two days or consuming a maximum of 500 calories. This is the time frame most of the studies that confirm the health benefits of intermittent fasting have been made.
19: 5
Followers of this type of intermittent fasting take a 19 hour break from eating and allow themselves 5 hours to eat. Typically, people eat between 5 and 10 p.m.
ADF (Alternate Day Fasting)
At ADF you only eat every other day. One day is eaten normally, the next a maximum of 500 calories are consumed or even fasted for 24 hours.
20: 4 or “Warrior Diet”
During the 20: 4 diet, you can have small meals during the day (around 500 calories) and one large meal in the evening. The dining window is only 4 hours long. The 20: 4 diet is a rather extreme example of malnutrition, as a minimal intake of calories is prescribed. Followers typically follow the Paleo diet.
23: 1 or “One Meal A Day” (OMAD)
Followers of this extreme form of fasting eat only one high-calorie meal for one hour a day.
16: 8 or “Lean Gains”
In this time window you eat for 8 hours a day. Fasting for the remaining 16 hours. Typically, fasting is done overnight and breakfast is skipped or postponed to midday. That means you eat between 12 and 8 p.m. If you skip dinner or move it forward, you eat between 8 a.m. and 4 p.m.
5: 2
In this variant, people eat normally for 5 days. Fasting for two days or consuming a maximum of 500 calories. This is the time frame most of the studies that confirm the health benefits of intermittent fasting have been made.
19: 5
Followers of this type of intermittent fasting take a 19 hour break from eating and allow themselves 5 hours to eat. Typically, people eat between 5 and 10 p.m.
ADF (Alternate Day Fasting)
At ADF you only eat every other day. One day is eaten normally, the next a maximum of 500 calories are consumed or even fasted for 24 hours.
20: 4 or “Warrior Diet”
During the 20: 4 diet, you can have small meals during the day (around 500 calories) and one large meal in the evening. The dining window is only 4 hours long. The 20: 4 diet is a rather extreme example of malnutrition, as a minimal intake of calories is prescribed. Followers typically follow the Paleo diet.
23: 1 or “One Meal A Day” (OMAD)
Followers of this extreme form of fasting eat only one high-calorie meal for one hour a day.
Many think that there is simply no form of sport that they can genuinely enjoy. Then it is worthwhile to broaden your own horizons. Since the lockdown, for example, new opportunities have emerged online: From dance classes to yoga to fitness training, you can find everything on YouTube. And on top of that, most of it is free.
Intermittent fasting has to be learned with your own body awareness. If you want to notice long-lasting changes in your physical and mental feelings, you have to understand intermittent fasting as an addition to a balanced lifestyle, but not confuse it with one.
Lean by fasting
In this great fasting guide you can find everything about the trend to starve yourself healthily. Read what to consider when doing intermittent fasting.
Eating after the clock: Intermittent fasting should help you lose weight and be healthy too.
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In this great fasting guide you can find everything about the trend to starve yourself healthily. Read what to consider when doing intermittent fasting.
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