Intermittent fasting for beginners explained – methods, advantages and disadvantages

Summary of this blog

 

In this comprehensive guide to intermittent fasting (IF), the author addresses common questions about this popular dietary approach. Intermittent fasting involves regulated periods of eating and fasting, with various methods available. The two main methods discussed are the 5:2 and 16:8 approaches.

 

What is Intermittent Fasting and its Methods?

IF is a diet with structured eating times and defined periods of calorie intake. It is believed to have positive health effects, potentially protecting against Type 2 diabetes and supporting cancer treatments. Unlike traditional fasting, IF involves specific periods of abstaining from food. The popular methods are 5:2 (five days of regular eating, two days with restricted calorie intake) and 16:8 (16 hours of fasting, 8 hours of eating).

 

Methods of Intermittent Fasting:

• 5:2 Method: Eat normally for five days, restrict calories to approximately 600-700 on two non-consecutive days. Hydration with low-calorie beverages is recommended.
• 16:8 Method: Fast for 16 hours, then consume calories within an 8-hour window. A suggested plan is delaying breakfast until 8:00 AM and finishing eating by 4:00 PM.

 

Other IF Methods:

• 12 hours fasting
• Alternate-day fasting
• Weekly one-day fasting
• Skipping certain meals

 

Pros and Cons of Intermittent Fasting:

Pros:

• Suitable for those who don't eat breakfast.
• Potential stress reduction due to fewer meals and less cooking.
• Flexible food choices within the eating window.
• Convenient for busy weekdays.
• No need for constant tracking.

Cons:

• Caution with alcohol consumption.
• Challenges for those with unpredictable schedules.
• Not recommended for certain health conditions.
• Potential dizziness initially.
• Consideration needed for medications and contraceptives.

 

Who Should Avoid Intermittent Fasting:

Certain groups, such as pregnant women, seniors, individuals with specific health conditions, diabetics, and children, should refrain from IF. Consultation with a doctor is advised.

 

General Recommendations:

• Emphasizes the importance of a healthy diet.
• Acknowledges signals from the body, recommending breaking the fast if needed.
• Urges attention to body cues and not neglecting them.

 

Conclusion:

Intermittent fasting stands out from other diet forms with its unique methods. The popular 5:2 and 16:8 approaches have gained traction, but it may not be suitable for everyone, especially those with pre-existing conditions or who are pregnant. The guide stresses thoughtful consideration of alcohol and medication interactions, acknowledges drawbacks, and encourages discontinuing the diet if the body signals the need for it. A balanced and mindful approach to eating, even during non-fasting periods, is recommended to ensure overall well-being

 

End of summary

 

When it comes to rapidly shedding fat to showcase an attractive figure at the beach or by the lake during the summer, the term "intermittent fasting" is frequently encountered nowadays. In this article, I address the most commonly asked and seemingly significant questions regarding intermittent fasting.

 

• What concept is concealed behind the term "intermittent fasting," and what different approaches exist?
• To what extent is this method of weight loss genuinely effective, and for whom is it suitable?
• What obligations come with this diet, and how is its course structured?
• What are the advantages and disadvantages of this dietary approach?

What is intermittent fasting?

In a nutshell, intermittent fasting is a specialized form of diet that focuses on predetermined times for food intake. A thoughtful strategy is pursued, dictating when calories can be consumed and designating specific periods during which no food should be consumed.

 

Intermittent fasting is said to have positive effects on health. It is believed to protect against Type 2 diabetes and support cancer therapies, for example.

 

The significant difference from traditional fasting is that it involves abstaining from food not just for as long as possible but during defined periods. Two of the most popular methods are known as 5:2 and 16:8, and these two intermittent fasting methods will be explained in more detail later.

 

Additional Information:

Intermittent fasting is also referred to as "intermittent fasting."

Intermittent fasting methods

Calorie-Restricted Intermittent Fasting (5:2)

This method allows unrestricted eating for five days a week, without worrying about what or how much one consumes. However, on the remaining two days, stricter rules apply, and food intake should be closely monitored. The guidelines are as follows:

 

Women: approximately 600 calories per day (+/- 100)

Men: approximately 700 calories per day (+/- 100)

 

To manage with this low caloric intake, it is advisable to prefer calorie-free beverages. Additionally, attention should be paid to forcing the body to draw from reserves of the previous days. This is achieved by consuming fewer easily digestible foods. Therefore, avoid noodles, potatoes, oatmeal, and sugar.

 

Recommendation:
Always schedule the two fasting days on the same two days, as this facilitates the diet. The weekend is ideal for this purpose, as there is no lack of energy for work or school/university. To ensure sufficient energy intake despite the low amount of food, focus on consuming lean protein sources, sugar-free fruits, and vegetables.

 

Intermittent Fasting (16:8)

The most widely adopted method (currently) is the 16:8 method. As the name suggests, it involves refraining from consuming food and calorie-containing beverages for 16 hours. Calories can only be consumed within a planned eight-hour period.

 

A possible 16:8 plan would be to delay breakfast until 8:00 a.m. and then eat throughout the day until 4:00 p.m. From 4:00 p.m., calorie intake should be avoided for the next 16 hours, until the next morning at 8:00 a.m.

 

Within the allowed eight hours, you can theoretically and practically eat as much as you want. However, don't overdo it! If you eat as much in these eight hours as you normally would throughout the entire day, the effect is not as significant, and you could gain weight!

 

Even during the allowed eating time, adhere to the standards of a healthy diet.

 

Other Methods of Intermittent Fasting

The 5:2 and 16:8 methods are the most popular variations for losing fat with intermittent fasting. Besides these two methods, there are several other options.

 

12-hour fasting
Fasting every other day
Weekly fasting for one day
Skipping specific meals

 

If there is interest in these topics, let me know in the comments.

Advantages and disadvantages of intermittent fasting

Like any dietary approach, intermittent fasting has both positive aspects and drawbacks. This method of eating may not be particularly effective for you, while it might appear as the optimal solution for other friends or acquaintances. This could be because it's challenging for you to go without food for many hours. Perhaps this affects your mood, which is not well-received in the workplace, or your daily routine doesn't allow for intermittent fasting for other reasons.

 

Positive Aspects of Intermittent Fasting

 

No Need for Breakfast?

For those who don't eat in the morning anyway, hardly any diet method is better suited than intermittent fasting. Why not turn the supposed "challenge" – because breakfast in the morning is famously considered the most important meal of the day – into an advantage? With the 16:8 method, you simply eat from 12:00 to 20:00 and fast for the rest of the time, much of which is spent sleeping and relaxing.

 

Less Stress Despite Diet

Quite simply: Less eating > Fewer meals > Less cooking and fewer dishes to wash.

 

An advantage that should not be underestimated. Because perhaps, despite the diet, you will experience less stress in the future.

 

Eat According to Your Taste

With intermittent fasting, there are actually no strict rules about what you must eat. While you should eat healthily, you can also indulge in fries and burgers.

 

Especially if you've already unsuccessfully tried other diet forms, it's worth a try, as intermittent fasting differs significantly from other fat loss methods.

 

Too Busy During the Week

If you work a lot during the week, it's challenging to focus on your diet. So, don't worry about when and how much you're allowed to eat during the week; instead, reserve your two stress-free days for that.

 

No Tracking Required

Have you tried other diet methods before? If yes, you surely know the uncomfortable situations when you're out with friends and are unsure if you're allowed to have roasted almonds or a hamburger. With intermittent fasting, you don't have these concerns and can eat whatever you want – at least as long as you're not in your fasting period.

 

Drawbacks of Intermittent Fasting

Alcohol and Intermittent Fasting

 

If you're accustomed to consuming large amounts of alcohol, this could be problematic during the fasting period. Drinking on an empty stomach increases the risk of alcohol poisoning. So, either reduce your alcohol intake or ensure you've eaten sufficiently beforehand. Ideally, you should even abstain from alcohol altogether.

 

A detailed comparison of calories from alcohol, fat, carbohydrates, and proteins can be found in this article.

 

No Opportunity for Planning

Certain groups of people cannot precisely plan when they eat. Individuals who give lectures, travel a lot, or work in places where eating is not allowed might not be able to try the desired intermittent fasting method.

 

Pre-existing Conditions

Certain health conditions require a discussion with a doctor before making significant dietary changes. As some intermittent fasting methods involve not eating at all during specific periods, this falls under a "major dietary change." See the next section for the conditions under which you should refrain from intermittent fasting.

 

Dizziness

Ideally, test the dietary change during a week that is not particularly physically demanding. Even if you're a public transport driver, roofer, or industrial mechanic, be careful not to faint during work. Dizziness and other effects due to lack of food are not uncommon in the first few weeks.

 

Medication During Intermittent Fasting

Similar to alcohol, the situation with medications is also a consideration. If you need to take certain medications in combination with meals, IF is probably not suitable for you.

 

Also, inquire with your gynecologist if the effectiveness of the birth control pill is affected and what precautions you should take.

People who should stay away from intermittent fasting are:

Individuals who should refrain from intermittent fasting vary based on their unique circumstances. Some groups require nutrients at specific times of the day without which they cannot function. It is therefore essential to ensure that this dietary approach is beneficial for them.

 

The priority should always be given to the treatment of illnesses over fat burning!

 

The following risk groups should definitely avoid intermittent fasting:

 

• Pregnant women
• Seniors
• Individuals with eating disorders, thyroid problems, blood sugar issues, or other serious conditions
• Diabetics
• Children (especially toddlers)

 

An informative discussion with a doctor could be helpful in these cases.

 

Furthermore, the following applies to all groups of people:

 

A balanced diet and the intention to do good to one's body are advisable and, in most cases, the right decision. However, if you notice that your body is craving food (rumbling stomach, pain, etc.), you should interrupt the diet – at least for that day – and give your body what it needs. After a few days of fasting, your body should have adapted to the dietary changes, making it easier for you to stick to them.

 

Signs from the body should never be ignored!

Summary

• Intermittent fasting deviates significantly from other diet forms.
• There are many different methods of intermittent fasting.
• The most popular methods are 5:2 and 16:8.
• Not suitable for individuals with pre-existing conditions or pregnant women.
• Alcohol or medications in combination with fasting strategies should be carefully considered.
• Intermittent fasting also has its drawbacks.
• A diet should be interrupted (at least for a day) if the body demands it.
• Even during eating times, unnecessary consumption of unhealthy food should be avoided.