Applause, applause. Who should pat me, or us, on the back, if not WE ourselves.
First of all, today there is an invitation to the Fasting Motivation Group, which I reopened 2 years ago, because many apps only want to earn money, but do not want the members to get to know each other.
Here the link to our motivation group and off you go,
Part 2 of our topic Interval Fasting:
Interval Fasting for Beginners
Yesterday we learned that interval fasting, in general terms, means nothing more than fasting in intervals. In German, this means nothing, nothing to eat at fixed times.
But it doesn’t have to be quite so simple and we start with the explanations, which periods and possibilities are there?
Periods of time / intervals in fasting16:8
This is probably the best known variant, which is propagated by many. Called sixteen to eight.
Sixteen hours not eating is also feasible for beginners if they shift the time window to the night.
Depending on whether one prefers breakfast or dinner, it is advisable to adjust the period accordingly.
During the week I prefer to fast from 7 p.m. to 11 a.m., because first of all I never eat breakfast anyway, I always have not. And then I don’t mind and on the other hand I can still eat together with the children in the evening.
The good thing is that I can drink coffee until 11 a.m. and pretend that there is milk in it with carbohydrate-free almond drink. I don’t like to drink it all black.
Black coffee, unsweetened tea and lots of water are allowed during the fasting phase. As a beginner I wouldn’t look at the type of tea, but as an experienced fasting person I know that you should use herbal tea and not fruit tea. Due to the fact that fruit teas in particular often contain sugar, which is sometimes even added. You can deal with this as soon as fasting has become a part of your body and soul, as a beginner you have other problems.
14 : 10
The less frequently propagated variant, with a longer period of eating, which I personally do not consider as effective, because 14 hours of not eating is not necessarily abnormal.
Here you can change the period of time to the night and then, contrary to what I said yesterday, you should pay attention to WHAT you eat.
The danger here of not achieving any success at all if you do not change your entire lifestyle is very great.
14:10 In my ears it always sounds like „I want to fast, but not really“. And I would recommend this version especially to people who suffer from physical illnesses and take medicine and therefore have to eat something, where it might already be Lent.
the somewhat lengthened versions of 16:8 and suitable for people who want to lose weight quickly, a lot. Trying the long phase of 18 hours in a continuous state will eventually lead to the need to consider WHAT the body needs for nutrients and then supply them to it permanently.
If you want to lose weight in a moderate range, 16:8 is completely sufficient for the beginning.
20:4 „Warrior/Warrior Diet
for me one of the most difficult styles, because here you shouldn’t eat intuitively, but give your body exactly what it needs. Which means that you have to know exactly WHAT your body needs.
Doing 20:4 for a short time may be okay, but in the long run (as with 18:8) there is a danger that you are not supplying your body well enough in terms of nutrients.
Then there is the threat of damage, which you will not immediately recognize as such.
Hair loss due to malnutrition, for example, occurs several weeks AFTER the deficiency! Where you may no longer have any reference to what was there and what exactly is the cause of the hair loss.
I personally have not tested this version yet, except maybe from time to time involuntarily when I was sick.
Five to two means that I eat normally on five days of my choice and on two days, not consecutive days, I eat nothing at all or take only 500 kcal in the modified form.
This is rather not a method to lose weight, but it can help to relieve the body.
You can safely try the 500 kcal method as a fasting start.
Tomorrow it goes on with WHO can and may fast everything and what pitfalls are there.
Explaining the pros and cons of jogging + HIIT -Training
6 Points of why you should start a diet
What a diet plan should look like