Intermittent fasting information and advice

Intermittent fasting is trending, especially among people looking to lose weight. Here you’ll find information about the different forms of intermittent fasting, its health benefits, and the role of dairy.

Intermittent fasting what is it?

Intermittent fasting: these words refer to a way of eating that consists of alternating between periods of eating and periods of fasting. For many, the main reason for practicing intermittent fasting is to lose weight – and without the yo-yo effect. While intermittent fasting is trendy, it is not new: the French physician Guillaume Guelpa (1850-1930) already suggested practicing regular fasting instead of therapeutic fasting. He saw health benefits in fasting three to five days in a row every two weeks.

Benefits of Intermittent Fasting in Weight Loss

  • Unlike other diets, the yo-yo effect is avoided because the energy intake is reduced regularly over shorter periods.
  • During fasting, the body still draws on its fat reserves, and muscle loss is less than with other diets.
  • It is easy to integrate intermittent fasting into your (professional) daily life and find the concept that suits your rhythm. Once integrated into your routine, intermittent fasting is easier to follow than other diets or other types of fasting.

Forms of intermittent fasting

Over the past decade, many variations of intermittent fasting have emerged under different names. Here are the main ones:

1.5 2 Diet

The 5:2 diet (“The Fast Diet”), developed by Michael Mosley, dates back to 2013. The principle is as follows: you eat normally five days a week. Then come two days of fasting, during which you reduce your energy intake to a quarter of the usual amounts. Vegetables, whole grains, oatmeal, and protein-rich foods are to be favored on these days. You should also drink plenty of fluids. It is recommended to set a rhythm and always fast on the same two days of the week.

2.2 day diet

Michelle Harvie and Tony Howell were looking to facilitate weight loss in breast cancer patients. To this end, they developed a two-day diet method in 2013. This involves reducing calories to no more than 650 kcal for two consecutive days each week. Foods consumed during this period should be low in carbohydrates and high in protein. It is therefore recommended to eat fish, chicken, eggs, dairy products, fruit and vegetables. As with the 5:2 diet, the remaining five days are eaten normally. With one important restriction, however: during the fast, carbohydrate intake should not exceed 40% of the usual energy intake.

3. Alternate day fasting

This diet comes from the book “Every Other Day Diet”, also published in 2013, and signed by Dr. Krista Varady. The principle consists of fasting once or twice a week from dinner to the next dinner, or from dinner to the next dinner. During these fasting days, meals only represent 25% of the usual amount of energy. For the remaining five or six days, we eat normally.

4. Dinner Cancellation

This method involves skipping dinner two or three days a week. Instead, you drink water, tea, or other low-calorie beverages. Depending on the time you eat dinner and breakfast, you fast for a longer or shorter period.

5.16 8 diet

“16:8 diet”, “8-hour diet”, and “lean gains”: there are different names for this form of intermittent fasting, made popular in 2017 through the blog of bodybuilder Martin Berkhan. The principle: is 16 hours of fasting, followed by an 8-hour window for eating. During this time, you can eat as usual, but a balanced diet is recommended. Everyone is free to skip breakfast or rather dinner during the 16 hours of fasting.

6. Ramadan is a month of fasting

You may not have thought of it this way, but Ramadan is also a form of intermittent fasting. For one month, Muslims observing Ramadan do not eat or drink from sunrise to sunset. They eat breakfast before the sun rises and wait until nightfall to eat again. Depending on where they live, they do this for between eleven and 22 hours a day. A large celebration marks the end of Ramadan, during which Muslims gather to break their fast.

Is intermittent fasting healthy?

Are you wondering if fasting is good for your health? The answer is yes. Various studies on intermittent fasting have shown that it can have many positive effects:

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