Was ist Intermittent Fasting? Grundlagen zum Intervallfasten - iamfasting (2024)

FAQs

How many hours should you fast intermittently? ›

But for most people, she says, a fast of 12 to 14 hours is a pretty safe bet. “You still have to make sure you're picking healthy foods,” Hyer adds. “But intermittent fasting is one tool that can kickstart a healthy lifestyle change.”

Fasting on either a daily or weekly basis helps your body burn fat. There are different approaches to intermittent fasting but the most popular include: Alternate day fasting includes normal eating every other day, with days of restricted eating (500 calories) in between.

You can select any 16-hour and 8-hour block of time that works best for your schedule. But it's important to keep your eating window at the same every day.

Although you'll probably experience some kind of hunger in the beginning, most people who regularly practice intermittent fasting find that their hunger goes away after a few weeks. It might seem difficult, but for most people, intermittent fasting gets easier after your body adjusts to skipping a meal or two.

But people not in these categories who can do intermittent fasting safely can continue the regimen indefinitely. It can be a lifestyle change ― and one with benefits. Keep in mind that intermittent fasting may have different effects on different people.

Intermittent fasting methods

These are the most popular methods: The 16/8 method: Also called the Leangains protocol, this involves an 8-hour eating period and a 16-hour fasting period. Some people do this by skipping breakfast, but you can also do the reverse and skip dinner or eat early.

However, like most diets, intermittent fasting can reduce your energy, could lead to disordered eating, and may be hard to sustain in the long term. There is evidence that intermittent fasting may help to improve risk factors for type 2 diabetes and heart disease.

You can repeat this cycle as frequently as you'd like — from just once or twice per week to every day, depending on your preference. The popularity of this fasting method has grown widely among those looking to lose weight and burn fat.

Depending on your lifestyle and when you can manage to stop eating, the best hours for intermittent fasting include the 16/8 or 14/10 fasting periods. Intermittent fasting is hailed by many as the new mantra of weight loss, disease prevention, and reversal of aging.

The best method is fasting for 16 hours and eating for 8 hours (16:8). So if you typically eat dinner around 6pm, you would stop eating right after dinner (probably 6:30pm or 7pm). After that you would only drink water. Then you would continue to fast until 16 hours past, which would be around 11am the next day.

What foods should you avoid during intermittent fasting? ›

First, if it doesn't have calories, it won't break a fast. That means coffee, tea, and non-caloric sweeteners are fair game. Also, calories aren't the “kryptonite” of fasting. Intermittent calorie restriction, or even just a significant calorie restriction, is a perfectly acceptable form of fasting.

If you've tried intermittent fasting but aren't losing weight, possible reasons why include overeating during your eating window and poor food choices. To help, you can try eating fewer calories, work on balancing your meals, or create a smaller or larger eating window.

Eating less overall and fewer large meals may be a more effective weight management strategy than restricting meals to a narrow time window, such as intermittent fasting, according to a study that analyzed the electronic health records of about 550 adults who were followed for six years.

14/10 intermittent fasting schedule

The 14/10 version of IF involves fasting for 14 hours and eating as normal for the next 10 hours. So, let's say you choose to eat between 10 a.m. and 8 p.m. This means you'd fast from 8 p.m. until 10 a.m. the next day.

Fasting for either 12 hours or 16 hours can promote fat burning. During a fast, the body depletes its stored glycogen and begins to rely on stored fat for energy. While both 12-hour and 16-hour fasting can promote fat burning, it's possible that a 16-hour fast may be more effective.

Intermittent fasting is safe for many people, but it's not for everyone. Skipping meals may not be the best way to manage your weight if you're pregnant or breast-feeding. If you have kidney stones, gastroesophageal reflux, diabetes or other medical problems, talk with your doctor before starting intermittent fasting.

The key to intermittent fasting is consecutive non-eating hours.