The 7 best Methods of Interval fasting
Interval Fasting (also called intermittent fasting) describes a specific eating rhythm. You only eat at certain times, while at other times you consistently eat nothing. Interval fasting can be done in a very different way. Sometimes the amount of calories is limited, but most of the time it’s all about keeping the night fasting time as long as possible. Choose the method that best suits your daily routine and personal preferences. We introduce the seven methods of intermittent fasting.
The different forms of Interval fasting
The health benefits of Intervallfasten have long been known. This form of nutrition is especially popular because it is supposed to support weight loss. Namely, if you fast every day for 12 to 16 hours, then a mechanism is activated in the organism, which converts body fat into energy.
Also, the growth of cancer cells should be stopped with the help of the interval fasting. Of course, interval fasting can also lower cholesterol levels to a healthy level.
It is also fascinating that interval fasting can activate so-called autophagocytosis . Autophagocytosis describes the self-cleaning power of the body and thus the ability of each individual cell to dispose of accumulating slag. If autophagocytosis works perfectly, it is no longer possible to get sick.
A known german biophysicist is saying:
“Autophagocytosis is one of the main inhibiting processes of degenerative diseases such as cancer, Alzheimer’s and cardiovascular diseases”.
Even with multiple sclerosis, interval fasting could give a healing impulse, as we have explained here. Just as in diabetes and for the prevention of breast cancer.
Since Interstate Fasting actually stimulates the formation of new nerve cells in the brain, it is also one of the best diets for staying mentally fit and active.
However, since a different type of Interval fasting is described again and again, some people no longer know exactly how to fasten correctly and intermittently. We will now introduce the various forms of intermittent fasting or interval fasting.
Of course, with all methods you should pay attention to a healthy diet and meet the rules of a wholesome diet!
1. Fasting for 12 hours a day
While you with typical fasting usually do not eat for days and only drink some broth and juice or even just water, interval fasting is more of an eating rhythm. Because you usually eat normal amounts, only at certain times, while at other times you consistently eat nothing.
The simplest form of interval fasting is to fast for at least 12 hours a day, so without eating. For most people, this is not difficult, because the rule is fulfilled even if, for example, if you do not eat from 8pm until the next morning at 8 o’clock.
So it’s the ideal form of fasting for beginners, because you oversleep the most of the fasting time anyway.
It is difficult at best for people who eat as usual late for dinner and breakfast in the early morning, but that more -from a health perspective- is not recommended.
Of course you could also, for example during shift service – eat at night and fast during the day of eg. 10 o’clock to ten o’clock.
2. Fast 16 Hours Daily
If you have been able to get by without food for 12 hours a day, you can extend the Night fasting time to 16 hours – which is the optimum of an interval fasting. This is also called the 16: 8 method, because you can fast for 16 hours and eat for the remaining 8 hours.
Sometimes it is claimed, men should fast for 16 hours, women only 14 hours. Just try it, which method is better for you.
For example, with a fasting of 16 hours, you would end your evening meal at 6:00 pm and you could start your first meal at 10:00 am the next morning.
Theoretically, you could also end the evening meal at 22 o’clock and then serve the first meal at 2pm the next day.However, late dinners are generally not advisable, because in the evening the digestive organs only work on the back burner.
It would be equally unfavorable to finish the last meal of the day at 3 pm and have breakfast at 7 o’clock. Because in the morning, our body is usually still busy with the purification and poison excretion. If you eat now, then you interrupt these important diversion activities.
In the 8-hour ingestion window, you only need two main meals! There are no snacks.
During fasting and between meals within the 8-hour window, you only drink water or perhaps a herbal tea. If you want to drink coffee, juices or whatever, then you would have to take these drinks with meals.
A study on mice showed that the 16: 8 method protects against obesity, chronic inflammation, diabetes and liver disease – even if the animals had the same calorie count as mice, who could choose themselves when they wanted to eat ( and became sick or overweight in the long term).
3. Fasting for 2 days each week
Another form of interval fasting is the 5: 2 method. The usual amount of calories is consumed five days a week (but of course it is healthy). On the other two days of the week, the calorie intake is reduced to 600 kcal (men) or 500 kcal (women).
The two calorie-reduced days should not be consecutive. So you choose for example, Monday and Thursday, or Tuesday and Friday, so there are always two to three “normal” days (but at least one) in between.
A study on 107 obese women showed that this method can as well lead to a consumer success as a sustained diet, that so many people of course prefer the interval fasting, because there are only two of seven days calorie restricted and not permanent, like a normal diet.
The same study found that the 5: 2 method lowered insulin levels and improved insulin sensitivity, which translates well into diabetes precursors.
Of course, this method can be combined with the methods described in 1. or 2. above.
4. Fasting every other day
If you want to reinforce the effect, for example, in terms of weight loss, you can also reduce the calorie intake every second day as described in form 3.
Going even further are those people who actually fast every other day, so they intake on these days only water, herbal tea, broth or juices.
On the dinning days you take the normal amount of calories. But, there is also the variant in which may be eaten at the dining days as much as you like. So almost everything is possible.
A study in November 2013 looked at how interval fasting affect weight and heart health. The subjects fasted every other day with 25 percent of the calorie required for their energy needs. On the remaining days they ate as much as they wanted.
After 12 weeks, the participants had lost 5 kilograms more weight than the normal-eating control group. Also, her body fat percentage has decreased significantly.
This method of interval fasting is not recommended for beginners, not even for people with health problems. In the long run, it is also very exhausting and difficult to carry through.
5. Weekly one day fasting
also fasting one day a week can be called interval fasting. On this day, only calorie-free drinks are allowed, such as water or tea. Nothing is eaten.
Often, this form of interval fasting is also called 24-hour fasting because you do not necessarily have to fast for a day, but just for 24 hours, eg. from breakfast to breakfast or from lunch to lunch.
If you find the 24-hour fast to be long and have problems with holding it through, you can first try the 12- or 16-hour fast and then increase the time to 24 hours. Also, the method described below helps to get used to the Intervall fast.
6. Skip meals
As a beginner in Interval fasting, you can try to miss one or the other meal. If you’re never really hungry in the morning anyway, then skip breakfast. If you are not so hungry in the evening, then leave the dinner away. Of course you can also cancel the lunch.
It is important here that you learn to interpret your body and its hunger signals. Many people eat breakfast because they are used to it or because it is preached time and again how important breakfast is (which it certainly is not, at least not for everyone), but not because they are really hungry.
From now on, eat only when you feel hungry. Your body will be relieved when you finally realize its desires and respond to them. This will automatically cause meals to fall under the table.
7. The Warrior Diet
The Warrior diet is a particularly extreme form of interval fasting. You do not eat anything during the day or only small snacks from raw food (fruits, vegetables, a few nuts) or a small protein shake (e.g before training).
In the evening, there is a big meal where you eat what the body wants. For this, a healthy instinct is required, since the dinner should of course not be composed of pie, chips and sweet particles.
The founder of the Warrior diet (Ori Hofmekler) explains his diet form with the fact that the primeval man was so busy with hunting and gathering during the day, that he did not have time until the evening to eat in peace. A big evening meal is therefore something very natural and would be very contrary to our instincts..
The dinner contains all nutrient groups: proteins, fats, carbohydrates and enough vegetables. During the day you should always feel a little hungry. Anyone who does sports should, of course, do the training before the evening meal.
If the total energy intake is concentrated on a single meal, in our view and experience, it is difficult to consume enough nutrients and vital substances, because not everyone manages to eat so much at once as needed to meet their needs.
Also, not everyone feels comfortable after a big evening meal, as this often causes a bad sleep by feeling bloated at night.
However, those who have always loved luscious food only in the evening and did not have a great appetite during the day will find fulfillment of their personal nutritional instincts in the Warrior diet.
Which method of interval fasting is right for you?
The presented methods of Interval fasting show how mainly important that the respective person feels comfortable with it. In order to find the right method for a person, it is important to find out about yourself and your own nutritional instincts and preferences and to live according to them – of course always based on healthy food.
Those who crave sweets, junk food and alcohol should not rely too much on their appetite. In this case, the healthy instinct is still covered by addictions to industrial food and must first be released.
In this case, first change your diet to a wholesome and healthy diet using as fresh as possible ingredients and then test different options of interval fasting until you have found the form that suits you best.
If you suffer from a disease, proceed very slowly and discuss with your doctor or alternative practitioner whether the interval fasting is suitable for you. Should he advise against it, it is best to ask other doctors or nutritionists for more opinions and to make a good decision on that basis.