Intermittent Fasting – Short-term Fasting – IF
- What is Intermittent Fasting?
- Intermittent Fasting in daily life
- Forms of Intermittent Fasting
- What should one pay attention to within the fasting window?
- What to do when feeling hungry?
- Is it possible to permanently lose weight with Intermittent Fasting?
- Health benefits of Intermittent Fasting
- Why is Intermittent Fasting healthy?
- Further benefits of Intermittent Fasting in daily life
- Studies on fasting and Intermittent Fasting
The simplest introduction to intermittent fasting occurs (according to many of those who have fasted) after a fasting cure – why?
- Because one develops confidence in one’s body’s resilience: the experience of spending a week or more without food without feeling hunger, makes most people realize that skipping a meal does not lead to starvation.
- Because the benefits of one’s Fasting Cure can be prolonged.
- Because one is motivated to improve one’s nutrition.
There are different forms of Intermittent Fasting but two basic types have established themselves:
Daily Short-term Fasting (16/8, 18/6, 20/4)
- 16/8 – 16 hours without solid food with a „feeding window“ of 8 hours
- 18/6 – 18 hours without solid food with a „feeding window“ of 6 hours
- 20/4 – 20 hours without solid food with a „feeding window“ of 4 hours
Short-term Fasting with whole fasting days or „Interval Fasting“
- „The 5:2 Diet“ (from Dr Krista Varady and Michael Mosely)
5 days of normal eating and 2 days of fasting – on any two days of the week up to 500 kcal can be consumed per day as solid food and on the other five days normal eating as desired is allowed.
- „The Every Other Day Diet“ (EOD) and „The Alternate Day Fasting” (ADF)
On one day one eats as one will and on the next day, only 500 kcal are allowed.
- Drink! – Drinking reduces the sensation of hunger.
- Hang in there! The feeling of hunger generally subsides within 10 minutes.
- Enjoy! Hunger tells you that from this point on, the bulk of the body’s cellular regeneration is taking place.
- reduced blood-sugar
- reduced blood-pressure
- reduced cell stress (cellular damage through oxidation)
- reduced insulin levels
- reduction in inflammation processes
- reduction in cholesterol and triglycerides
- reduction in body-fat
- improved immune-system
- increased cellular stress resistance
- improved cellular regeneration and elimination of degraded cells
- increased production of growth-hormones
- increased life-expectancy.
With respect to our modern „civilisations illnesses“, one can consider Intermittent Fasting as a kind of regular „house cleaning“. Just as we regularly vacuum our homes and take out the garbage, Intermittent Fasting performs similar functions in our bodies.
After 12 to 14 hours, our cellular glycogen reserves are exhausted and our bodies start to break down proteins in order to access energy. These proteins are primarily damaged or defective cells and superfluous and potentially dangerous proteins (Advanced Glycation End-products or AGEs). Healthy cells are endowed with a defense function which protects them from being metabolized. Healthy cells are not only protected during this phase but they also undergo a profound regeneration. Thus fasting favours the elimination of harmful substances and the regeneration of healthy cells. Once the defective and harmful matter has been consumed, the body turns its attention to burning fat for fuel.
Skipping a meal means less time spent shopping, cooking, eating and dishwashing.
- Money saving
You save money by eating less.
- Conscientious Eating
Of course, it might be better, for both our health and our environment, if we, in stead of saving this money, reinvested it in better quality foods such as in organic and Fairtrade products.
- Greater Flexibility
For instance: I have to attend a birthday party …
-> If this coincides with a normal eating period, I eat as much cake as I like without a bad conscience
-> If this coincides with a fasting period: again, I eat as much cake as I like without a bad conscience but I delay the next meal accordingly, drop it altogether (dinner cancelling) or skip breakfast the next day.
- No bad conscience
Why should I feel bad about eating? I enjoy my shopping, my cooking and off course, my eating; feeling bad or frustrated about eating is a thing of the past! Because of the flexibility of Intermittent Fasting, I do not have to avoid any particular foods and need not lose sleep over a slice of cake or two. The key is simply to allocate regular pauses for your body to regenerate!
Studies on animals and humans show that fasting could prevent “civilisations” diseases such as Alzheimer’s, cancer, metabolic illnesses (e.g. type 2 diabetes), heart, artery and joint diseases as well as allergies; furthermore, ageing processes appear to be slowed by fasting.
Fasting: Molecular Mechanisms and Clinical Applications http://www.sciencedirect.com/science/article/pii/S1550413113005032
Klinisch wissenschaftliche Grundlagen der Fastentherapie http://fasten.tv/de/vortraege/michalsen
Award winning speech: Fasting, longetivity and cancer http://fasten.tv/de/vortraege/longo
Sirtuins in Aging and Age-Related Disease http://www.sciencedirect.com/science/article/pii/S0092867406008920
BBC Documentary »Eat, Fast and Live Longer« http://documentaryheaven.com/eat-fast-and-live-longer/
ARTE Documentary »Fasten und Heilen« https://www.youtube.com/watch?v=nPU65RormlY