Intermittent fasting

Studies on the question of whether intermittent fasting is healthy, come to different results. It is generally agreed that continuous eating ("grazing") constantly releases insulin and thus promotes the development of insulin resistance. For example, interval fasting could prevent type 2 diabetes. It can also have a positive effect on your metabolism, blood pressure as well as blood sugar levels and blood lipid values. Furthermore, fewer inflammation markers in the blood can be measured. Weight loss with intermittent fasting is also possible. However, it very much depends on how the eating intervals are arranged. If you only eat fast food and sweets and don’t not integrate exercise into your routine, you will not be able to achieve your desired weight loss results.

For example, a study by the Beltsville Human Nutrition Research Center, USA, shows that eating for a limited period of time melts the kilos best and fastest instead of eating several small meals a day. The test persons received the same amount of calories. The group that ate within a period of 8 hours was able to burn more fat than the participants who ate at any time of the 24-hour period.

After about 12 hours of fasting, the body begins to break down the fat reserves in order to gain energy. Frank Madeo, a biochemist at the Institute for Molecular Biosciences at the University of Graz, is investigating the long-term effects of fasting and asserts that the breakdown of the fat reserves could possibly be accompanied by a mood-lifting effect.

Intermittent fasting 5/2

Perhaps the most well-known is the 5/2 intermittent fasting method. It was developed at the University Hospital in South Manchester, UK, by nutrition expert Michelle Harvie and her colleague Tony Howell. This concept means that you eat normally five days a week and only consume up to 500 (women) and 600 (men) calories on the remaining two days. You are free to choose the fasting days, but they should not be consecutive. Suitable foods for the fasting days are vegetables, fruit or soup. You should avoid quickly digestible carbohydrates such as wheat bread, pasta, potatoes and sugar. In this way the body can learn to live on its reserves. You should also drink plenty of calorie-free liquids, preferably water and tea. On normal days you can eat whatever you feel like. This method is considered easier than alternate day fasting (eat 1 day, fast 1 day).

Intermittent fasting 16/8

The 16/8 method is very popular. In each interval of 24 hours you may eat here within 8 hours, in the remaining 16 hours you fast. So you have to distribute the meals differently throughout the day than you might be used to. Instead of having dinner at 8pm and breakfast again at 7am, as usual, you extend the meal break to 16 hours. Using the 16/8 method, you then have breakfast at 10am and have your last meal of the day at 6pm. Or the first one at 1pm and the last one at 9pm, as it fits best into your daily routine. This is especially positive for your digestion, as it is relieved in the evening and the body's elimination activities (toxin elimination) are not interrupted early in the morning. This gives the body time for cleansing and regeneration processes, which can counteract obesity, metabolic disorders, cardiovascular diseases and even autoimmune diseases.

Even though you can basically eat what you want during intermittent fasting and you do not have to forbid yourself anything, it is of course recommended to eat three healthy, balanced meals in the 8 hours. Consuming only food rich in fat and sugar is not beneficial. Very disciplined people can also try not to snack between meals, so that there are small fasting intervals.

Intermittent fasting 20/4

Also known as the "Warrior Diet", 20/4 intermittent fasting is a more stringent form of the 16/8 method. This method involves fasting for 20 hours a day, which means that you may only drink water, tea and possibly black coffee. Within a time window of 4 hours you may eat, of course preferably healthy and balanced meals. Many people eat their meals towards the evening. However, this method is not suitable for beginners and not for long-term treatment. Especially athletes and people who have to deal with mental and physical stress in everyday life and at work should prefer another method.

Alternate day fasting – the 1 0 in 2 method

The method invented by the Austrian cabaret artist and psychologist Bernhard Ludwig is also known as "alternate fasting". You eat and fast alternately. The method "one zero in two" is spoken, i.e. eating one day and fasting one day within two days. Bernhard Ludwig himself lost more than 20 kilos according to his motto "to become and stay slim with pleasure". On the days of eating, the ideal way is to eat within 12 hours, followed by a fasting phase of 36 hours. In this way, the body only has to get along without nutrients for a short period. Anything that is delicious is allowed.

Dinner cancelling

As the name already suggests, the so-called dinner cancelling means that dinner is skipped a few days a week. This method can also be called the precursor of intermittent fasting. The effect can be increased if there is as much time as possible between the last meal of a day and the first of the following day, at best 14 hours. During the fasting phase, you may consume calorie-free drinks, for example water and unsweetened tea. You should avoid coffee in the evening, as coffee consumption can have a negative effect on sleep patterns. At breakfast, you should also make sure that you do not put the calories you saved in the evening back on top. According to current studies, it is recommended not to eat after 4pm. This is due to the fact that day and night determine the metabolism; for example, the same food causes your blood sugar level to rise less in the morning than it would in the evening..

In principle, there are no guidelines for intermittent fasting as to which foods and drinks are permitted. However, the German Society for Nutrition, DGE, criticises that often only very vague recommendations are given on suitable foods. If you simply continue to eat what you want, no nourishing conversion does take place by this form of chamfered. Thus you may lose weight, but not in healthy way. Therefore you should also eat a balanced diet during interval fasting, preferably spread over two to three large meals per day.

Ideally, foods that contain satiating proteins, healthy fats, energy-supplying carbohydrates and vital substances are recommended. For example, your breakfast could consist of a muesli with fruit or an omelette with vegetables. For lunch and dinner, vegetables and proteins (vegetable such as legumes, soya or pseudo-cereals and meat) and animal such as fish, chicken, eggs, dairy products are recommended. Green vegetables in particular have few calories, but are rich in vitamins, minerals and secondary plant compounds. Fruit such as strawberries, blueberries, bananas or apples can and should also be consumed. However, you should avoid sweets, red meat, trans-fats and alcohol.

The good news for all coffee drinkers: coffee is allowed during intermittent fasting, but of course without milk and sugar! Coffee can even have an appetite suppressant effect and also activate the metabolism. So you can also drink your cup of coffee in the morning, but in black.

Intermittent fasting mistakes

The biggest mistake most people make, are not concentrating on a healthy diet. As you are restricting the time in which you eat, you have to make sure they’re packed with nutrients. If you are new to interval fasting, it is best to get a nutritionist or physician to guide you and help you set up an intermittent fasting meal plan.

It’s not a mistake to allow yourself a cheat day from time to time, however, they should not be all too frequent. It is best to stick to nutrient-rich or low-calorie versions of your cheat day favorites. Why not try some healthy and deceptively easy Ayurveda fast food!

In our fasting hotels in Germany, for example, intermittent fasting is offered according to the 16/8 method. The meals are often vegetarian, alkaline and wholefood or are individually determined. In some hotels there are fixed times for the meals. You will be looked after by doctors or qualified fasting coaches, so that you receive the best support during your fasting program. Often further examinations are also carried out, such as BIA measurements (sometimes for a fee). Nutritional advice and/or tips for at home are also part of the programme. It is a great way to introduce intermittent fasting to beginners.

Your fasting programme is rounded off by exercise and activity programmes, massages and other treatments such as Kneipp therapy or lectures. As a SpaDreams guest you can also use the wellness areas of the hotels.

Good news! Vegetarian and vegan intermittent fasting is also possible! Don’t forget to let your SpaDreams travel expert know during the booking process, so that they can inform the hotel ahead of time.