Low Carb: Intermittent fasting is currently the diet trend par excellence. You don't have to count calories or follow diet plans, just observe a time window for eating: food is allowed in eight hours and the body should have 16 hours to digest - thus regulating blood sugar levels and optimizing fat burning. What sounds relatively simple does not lead to the desired weight loss success for many. These 6 mistakes are mostly to blame.
Our sensitivity to insulin can decrease with age and an unhealthy lifestyle, as well as constant snacking - and ultimately you automatically start to love your love handles even if you eat less. Due to the interval fasting, the metabolism has a break and the blood sugar level can return to normal. This also benefits the fat burning and you feel, once you have got used to the fasting rhythm, more powerful and fitter. For those who are not yet hungry in the morning anyway, it is a good idea to have dinner at 8 p.m., skip breakfast and eat again at 12 noon after a 16-hour break. Perhaps you have long been a non-breakfast person and wondered why the pounds still do not fall. Probably because you fall into one of these six error traps:
1. You want to fast 16 hours straight
Regardless of the type of diet change involved: as soon as the waiver gets too big and the mood gets worse and worse, one resigns - the desire for an ideal body can be so great. Quitting smoking from one day to the next may work for many, but people have to eat and do not become inedible for no reason if they are hypoglycaemia. Completely avoiding carbohydrates not only requires a great deal of goodwill and discipline, but also know-how with which healthy alternative foods you can get full of. You have to find that out for yourself first, and the same applies to interval fasting: anyone who has been snacking every few hours so far should first try not to eat anything in the evening from eight to eight in the morning and then gradually prolong this fasting interval until one that comes to 16 hours.
If this is too difficult for you and you are not able to cope with your training or the important presentation well, then simply stay at 14 hours, for example. This is also effective if the diet is right. Anyone who travels a lot for work or is on a tight training schedule may also be better advised with the 5: 2 diet: With this fasting interval, you do not look at the individual day, but the whole week. On five days, one consciously eats the normal three to five meals and does not consume more than 600 calories two days a week. On the two days, you will probably only get two very small meals.
2. The fasting diet does not match your training habits
How should you squeeze your daily food intake in eight hours of the day without having to exercise with a full stomach or without nutrients and muscle food? This is what athletes who work full-time are asking themselves. You can only know what is in the food if you are well informed or, even better, prepare it yourself. Because if you continue to feast on what you want, you will not lose weight even with a part-time diet. In this respect, intermittent fasting also requires the willingness to pre-cook and no longer leave the house without doses of Tupper: breakfast at eight, noon between twelve and one and a protein-rich dinner at four, so that you can start sportily at 6 p.m. and the eating window from eight Lasts for hours. This model would work, but it requires organizational talent. Dinner with friends is then no longer possible and you have to adjust to the fact that the training success and regeneration suffer because the muscles only get food again the following day. In addition, the sport will drive your hunger even more and will go to bed hungry. Doesn't sound ideal, does it?
Bad news for those in the morning: morning exercise is the solution. On an empty stomach, fat burning is boosted even more, but you shouldn't exercise too intensely on an empty stomach. Then there is a late breakfast or an athlete's lunch and normal dinner, also with friends. If you want to lose weight, this strategy could be successful. If you are training for performance, you should change your diet and switch to low carb in the evening and eat more protein.
3. You adhere to the food window, but not to calorie requirements
The biggest danger with part-time fasting is to load your plate properly after 16 hours without food. Or in the next eight hours to get what you want. Eat slowly and rely on vegetables, whole grains and protein to keep you full. Because no matter how stubbornly you stick to the intervals, at the end of the day the energy balance counts and you shouldn't eat more than you burn. The best thing is to go into a slight calorie deficit and try to get by with 1,200 to 1,600 calories, depending on how active you are. In order to determine the energy requirement, activity trackers are actually the best tool because they directly involve your sports units and steps. The combination of a slight calorie deficit and the metabolic cure through interval fasting is guaranteed to be faster and more sustainable than any crash diet.
If you skip a meal or convert it into a snack, instead of simply putting breakfast and lunch closer together, you automatically save calories. Provided the portions are not too big. We'll tell you separately which formulas and filler hacks you can use to fill up your plate with a clear conscience. But still make sure that you get all the important nutrients: Here, food trackers like LifeSum or MyFitnessPal are a great help because they also count nutrients in addition to calories. By the way, you shouldn't eat too little, otherwise the metabolism becomes sluggish and gets used to starving - as soon as you eat more, you gain weight.
4. You eat the wrong things at the right time
Many articles claim that you can eat what you want, you just have to stick to the right time window and still lose weight. The fact is that a calorie always remains a calorie, but a dessert does not soon trigger cravings, because ideally you have eaten vegetables, protein and complex carbohydrates beforehand. The blood sugar level does not ride a roller coaster ride if you allow yourself minor sin after a balanced meal. In between or in the fasting interval, choco and co. Slow down the fat burning and soon trigger hunger again. The weekend cheat day should also be enjoyed with caution: croissants, burgers, pizza, chips and party drinks can quickly make up for the saved calories of the week. Then prefer to deliberately sin here and there instead of two days of land of milk and honey.
5. You forget that the wrong drinks break the fast
Incidentally, this also applies to all soft drinks, including those with sweeteners, juices such as spritzers and, above all, alcohol: even coffee with milk interrupts the metabolic processes that are desired when fasting. Tries to get by with water and unsweetened tea or coffee black in the fasting interval. Of course, you should still drink a lot, which also keeps your metabolism busy.
6. You move too little
So that the body also breaks down fat and no muscles, you should show it that you need your muscle mass - this is only possible with exercise or exercise. Two endurance and strength units of 30 minutes each per week are enough to boost fat burning, maintain muscles and you can then recharge yourself by 200 to 300 calories. But that's not more, because many overestimate themselves.
Apps for planning the fasting phases
So that your social meal appointments do not completely disappear, it is worth planning part-time fasting. With apps like the "Intermittent Fasting Tracker" (free for Android) you get reminder notifications, enter meals and you can document your weight loss and let the app count your calories. You can also try out and compare different rhythms of part-time fasting. There is also a guide to intermittent fasting with thousands of tips and tricks, but only in English.
Similar functions in German are offered by the Android app "TrackMyFast 5: 2 Diet" for 2.69 euros. On top of that there are suitable recipes, your statistics as a table and the documentation function for blood values. For iPhone owners there is the free English-language app "5: 2 Fast Diet Tracker". You can find low-calorie recipes for free for Android and iOS in the "Runtasty" app from Runtastic or in the English-language app "5: 2 Fasting Diet Recipes" (free for Android).
Conclusion: Intermittent fasting can make sense, but not for everyone
Intermittent fasting can pay off as a weight loss strategy if you don't save too many calories but still want to get your fat metabolism going again. You may not feast on what you want for eight hours, but you don't have to strictly follow a diet plan, rather a schedule. Even those who often feel weak and have high blood pressure or develop insulin resistance can give it a try. Those who are pregnant or sick, have diabetes or have low blood pressure or are simply unhappy at 16 hours without food should eat smaller healthy meals more regularly. Even athletes have to carefully try out how interval fasting fits into their training routine. If you want to know which intervals and tips are still available for intermittent fasting, read our guides. If you want to know what life is like with just one meal a day, read the interview with our gaming expert Boris: He has been living the interval fasting trend for 15 years - and is quasi a trendsetter.
Our sensitivity to insulin can decrease with age and an unhealthy lifestyle, as well as constant snacking - and ultimately you automatically start to love your love handles even if you eat less. Due to the interval fasting, the metabolism has a break and the blood sugar level can return to normal. This also benefits the fat burning and you feel, once you have got used to the fasting rhythm, more powerful and fitter. For those who are not yet hungry in the morning anyway, it is a good idea to have dinner at 8 p.m., skip breakfast and eat again at 12 noon after a 16-hour break. Perhaps you have long been a non-breakfast person and wondered why the pounds still do not fall. Probably because you fall into one of these six error traps:
1. You want to fast 16 hours straight
Regardless of the type of diet change involved: as soon as the waiver gets too big and the mood gets worse and worse, one resigns - the desire for an ideal body can be so great. Quitting smoking from one day to the next may work for many, but people have to eat and do not become inedible for no reason if they are hypoglycaemia. Completely avoiding carbohydrates not only requires a great deal of goodwill and discipline, but also know-how with which healthy alternative foods you can get full of. You have to find that out for yourself first, and the same applies to interval fasting: anyone who has been snacking every few hours so far should first try not to eat anything in the evening from eight to eight in the morning and then gradually prolong this fasting interval until one that comes to 16 hours.
If this is too difficult for you and you are not able to cope with your training or the important presentation well, then simply stay at 14 hours, for example. This is also effective if the diet is right. Anyone who travels a lot for work or is on a tight training schedule may also be better advised with the 5: 2 diet: With this fasting interval, you do not look at the individual day, but the whole week. On five days, one consciously eats the normal three to five meals and does not consume more than 600 calories two days a week. On the two days, you will probably only get two very small meals.
2. The fasting diet does not match your training habits
How should you squeeze your daily food intake in eight hours of the day without having to exercise with a full stomach or without nutrients and muscle food? This is what athletes who work full-time are asking themselves. You can only know what is in the food if you are well informed or, even better, prepare it yourself. Because if you continue to feast on what you want, you will not lose weight even with a part-time diet. In this respect, intermittent fasting also requires the willingness to pre-cook and no longer leave the house without doses of Tupper: breakfast at eight, noon between twelve and one and a protein-rich dinner at four, so that you can start sportily at 6 p.m. and the eating window from eight Lasts for hours. This model would work, but it requires organizational talent. Dinner with friends is then no longer possible and you have to adjust to the fact that the training success and regeneration suffer because the muscles only get food again the following day. In addition, the sport will drive your hunger even more and will go to bed hungry. Doesn't sound ideal, does it?
Bad news for those in the morning: morning exercise is the solution. On an empty stomach, fat burning is boosted even more, but you shouldn't exercise too intensely on an empty stomach. Then there is a late breakfast or an athlete's lunch and normal dinner, also with friends. If you want to lose weight, this strategy could be successful. If you are training for performance, you should change your diet and switch to low carb in the evening and eat more protein.
3. You adhere to the food window, but not to calorie requirements
The biggest danger with part-time fasting is to load your plate properly after 16 hours without food. Or in the next eight hours to get what you want. Eat slowly and rely on vegetables, whole grains and protein to keep you full. Because no matter how stubbornly you stick to the intervals, at the end of the day the energy balance counts and you shouldn't eat more than you burn. The best thing is to go into a slight calorie deficit and try to get by with 1,200 to 1,600 calories, depending on how active you are. In order to determine the energy requirement, activity trackers are actually the best tool because they directly involve your sports units and steps. The combination of a slight calorie deficit and the metabolic cure through interval fasting is guaranteed to be faster and more sustainable than any crash diet.
If you skip a meal or convert it into a snack, instead of simply putting breakfast and lunch closer together, you automatically save calories. Provided the portions are not too big. We'll tell you separately which formulas and filler hacks you can use to fill up your plate with a clear conscience. But still make sure that you get all the important nutrients: Here, food trackers like LifeSum or MyFitnessPal are a great help because they also count nutrients in addition to calories. By the way, you shouldn't eat too little, otherwise the metabolism becomes sluggish and gets used to starving - as soon as you eat more, you gain weight.
4. You eat the wrong things at the right time
Many articles claim that you can eat what you want, you just have to stick to the right time window and still lose weight. The fact is that a calorie always remains a calorie, but a dessert does not soon trigger cravings, because ideally you have eaten vegetables, protein and complex carbohydrates beforehand. The blood sugar level does not ride a roller coaster ride if you allow yourself minor sin after a balanced meal. In between or in the fasting interval, choco and co. Slow down the fat burning and soon trigger hunger again. The weekend cheat day should also be enjoyed with caution: croissants, burgers, pizza, chips and party drinks can quickly make up for the saved calories of the week. Then prefer to deliberately sin here and there instead of two days of land of milk and honey.
5. You forget that the wrong drinks break the fast
Incidentally, this also applies to all soft drinks, including those with sweeteners, juices such as spritzers and, above all, alcohol: even coffee with milk interrupts the metabolic processes that are desired when fasting. Tries to get by with water and unsweetened tea or coffee black in the fasting interval. Of course, you should still drink a lot, which also keeps your metabolism busy.
6. You move too little
So that the body also breaks down fat and no muscles, you should show it that you need your muscle mass - this is only possible with exercise or exercise. Two endurance and strength units of 30 minutes each per week are enough to boost fat burning, maintain muscles and you can then recharge yourself by 200 to 300 calories. But that's not more, because many overestimate themselves.
Apps for planning the fasting phases
So that your social meal appointments do not completely disappear, it is worth planning part-time fasting. With apps like the "Intermittent Fasting Tracker" (free for Android) you get reminder notifications, enter meals and you can document your weight loss and let the app count your calories. You can also try out and compare different rhythms of part-time fasting. There is also a guide to intermittent fasting with thousands of tips and tricks, but only in English.
Similar functions in German are offered by the Android app "TrackMyFast 5: 2 Diet" for 2.69 euros. On top of that there are suitable recipes, your statistics as a table and the documentation function for blood values. For iPhone owners there is the free English-language app "5: 2 Fast Diet Tracker". You can find low-calorie recipes for free for Android and iOS in the "Runtasty" app from Runtastic or in the English-language app "5: 2 Fasting Diet Recipes" (free for Android).
Conclusion: Intermittent fasting can make sense, but not for everyone
Intermittent fasting can pay off as a weight loss strategy if you don't save too many calories but still want to get your fat metabolism going again. You may not feast on what you want for eight hours, but you don't have to strictly follow a diet plan, rather a schedule. Even those who often feel weak and have high blood pressure or develop insulin resistance can give it a try. Those who are pregnant or sick, have diabetes or have low blood pressure or are simply unhappy at 16 hours without food should eat smaller healthy meals more regularly. Even athletes have to carefully try out how interval fasting fits into their training routine. If you want to know which intervals and tips are still available for intermittent fasting, read our guides. If you want to know what life is like with just one meal a day, read the interview with our gaming expert Boris: He has been living the interval fasting trend for 15 years - and is quasi a trendsetter.
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