Successfully losing weight with interval fasting

Time after time, I am asked if there is a simple way to lose a few pounds without having to adhere strictly and permanently to a nutritional plan. Yes, there is! Especially during holidays, where we like to overeat and drink too much, interval fasting has proven itself effective.

Hunkering down with a pretzel, knuckle of pork and beer

What is interval fasting?

Interval fasting means eating as normal on some days of the week and fasting on others. Traditional fasting that lasts a week or longer is always a good thing because it cleanses and detoxifies the body. Here, weight loss is more a happy side effect. The large disadvantage with prolonged fasting in terms of losing weight is that the metabolism shuts down. The body learns to make do with fewer calories and it cannot - as soon as one eats "normally" again -- switch gears so fast and consequently the majority of the ingested calories is stored in the fat tissue. This creates the typical yo-yo effect.

Interval fasting works quite differently. The body needs about two days to accustom itself to the fasting; that is, to adapt its metabolism to the changed situation and to slow down. However, when one fasts only for one or two days and then eats normally again, the body does not switch to a "low flame." This is the mechanism in interval fasting. Many people find it easier to restrict themselves on selected days than to pay permanent attention to their diet.

How to proceed with interval fasting

Choose two days of the week on which you want to fast. The days can be consecutive or separate. It is up to you whether you always choose the same days, e.g. Tuesday and Thursday or the connected weekend, or whether you make it dependent on an individual situation. It is only important that you do not exceed two days of fasting, otherwise your metabolism will shut down.

What to eat on fasting days?

In general, consume no more than 500 calories to maximum 600 calories per day to ensure success. A smoothie day with lots of vegetables is ideal because it detoxifies the body at the same time. You can find plenty of recipes on the Internet. If you prefer something warm, eat a vegetable soup. If you find all of this too cumbersome, then replace a meal with a protein shake. The important thing is to drink plenty of water or herbal tea -- at least two liters (8 cups) -- on fasting days to keep digestion going and get rid of body toxins.

Good luck!

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