"2023 Intermittent Fasting Guide: A Plan for Healthy and Quick Weight Loss"

Intermittent fasting is also known as intermittent fasting. This is a special kind of fasting in which you eat and don't eat at different times.

Intermittent fasting has become more popular in recent years because it saves time and might be good for your health. So it is used by many people to lose weight quickly.

In the following instructions, you will find our effective plan and learn everything about the 16:8 and 5:2 methods.

Lastly, I'll talk about my own experiences and show you how 16:8 intermittent fasting has helped me.

How does intermittent fasting work? And what is that anyway?

Today's forms of intermittent fasting come from English-speaking countries. It's much more a lifestyle than a diet.

Depending on the method used, people only eat "normally" during certain times or on certain days.

The main area of ​​application for intermittent fasting is still weight loss. However, some people also use intermittent fasting for phases of muscle building where fat loss is not necessarily the main focus.

Another area of ​​application for short-term fasting is to improve health. Some of these effects have already been demonstrated here and are caused, among other things, by a process known as autophagy. People are also using intermittent fasting more and more as a way to eat all the time.

On the one hand, this is due to the fact that slightly weakened variants of the 16:8 method are very suitable for everyday use. This can save you a lot of time, for example. After a short adjustment period, most people also feel significantly fitter and more energetic. There are only animal studies on the latter point, but they show, for example, that intermittent fasting improves memory and brain structure in the animals examined.

The different intermittent fasting methods at a glance

If you've never heard of it, you might be wondering what autophagy even is. But we'll go into that in more detail in a moment.

First, we'll look at the different intermittent fasting methods, all of which work a little differently.

In the next sections, you will find information about the three variants that are currently the most popular.

Is intermittent fasting (16:8) the most effective method of weight loss?

Intermittent fasting, or 16:8, is when you don't eat for 16 hours and then eat for 8 hours. and every day.

Within the so-called eating window, i.e., the time when people eat, most people eat two to three meals. Ideally, during the 16-hour fasting phase, almost no calories should be consumed.

This means only water, unsweetened tea, black coffee, and other calorie-free drinks are allowed. In addition, some sugar-free gum can be chewed if there is no other way to fast.

In total, you should consume no more than 30 calories during the fasting phase. However, it is best not to ingest any at all, as this activates autophagy the most.

The only exception that the person who made 16:8 lists is strength training on an empty stomach while fasting. Then it is recommended to break the fast by taking essential amino acids (EAA) or whey protein before training so as not to damage muscle growth.

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In the past, branched-chain amino acids (BCAA) were suggested for this purpose. However, based on new information, EAAs or whey protein are now more likely to be suggested.

For a hobby athlete, however, the differences will be fairly small. So a black coffee before a workout and a good amount of protein afterwards are also options if you like to keep things simple.

The 16:8 method has the advantage that it is really easy to use. For example, you could simply skip breakfast and eat dinner a little earlier, and you'd have already completed your 16-hour fast.

For example, your plan for the 16:8 method could look like this:

• last calorie intake at dinner at 8:00 p.m.
• 8:00 p.m. to 12:00 p.m. the next day: fasting
• From 12:00 p.m.: Start of the eating window, food intake for 8 hours, then short-term fasting again

With a protocol like this, many in our Facebook group have lost as much as 20 pounds or more in 4 weeks. and not the other way around. Otherwise, you can rarely keep it up in the long run.

Summary Intermittent Fasting 16:8

• Fast for 16 hours a day.
• To get started, a lighter variant is recommended, in which only 14 hours are fasted. For some women, this can make more sense from a hormonal point of view. The exact start and end times of the eating window and fasting can be adjusted. However, due to possible effects on the body clock (biorhythm), it is recommended that the eating window always fall within a relatively similar period of time.
• During the fasting phase, only calorie-free or very low-calorie drinks such as water, unsweetened tea, and black coffee should be consumed. If there is no other way, you can also use light drinks that have one to two calories per 100 milliliters.
• A calorie deficit is still a must in order to lose weight. This means that you have to take in fewer calories than you burn in the same period of time.

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If you don't know how much energy you use every day, you should use a fitness bracelet to find out. In our free weight loss course, you will also learn how much protein, fat, and carbohydrates you should consume in order to lose fat effectively. You can also get our free weight-loss nutrition plan there.

I personally find that 16:8 intermittent fasting is the best method, and that's why I still use it. You can find out more about my experience with it below.

Other variants of the 16:8 method

In addition to 16:8, there are also variants such as 20:4, 18:6, or other slightly different combinations. However, the fundamental principle remains constant.

So the same rules apply as for 16:8. The only difference is the duration of the fasting and eating phases.

For example, 20:4 means fasting for 20 hours and eating for only 4 hours. At 18:6, there have been 18 hours of fasting and 6 hours of eating, and so on.

The 5 to 2 Diet - Another method of intermittent fasting

The 5:2 method of intermittent fasting is also known as the 5:2 diet. Here, you eat "normally" five days a week and fast for two days with very few calories. Most of the time, only 500 to 600 calories are consumed on the two days of fasting.

This variant is also used by most people to lose weight. However, on the two days on which very few calories are eaten, you have to show a good deal of willpower.

Experienced people usually manage this quite well, because they know exactly that they only have to stick it out for two days a week and eat relatively "normally" on the remaining days.

For example, a day on the 5:2 diet could look like this

Tuesday, Wednesday, Friday, Saturday, Sunday: Healthy but relatively "normal" diet

Monday and Thursday: Fasting days of 500 calories for women and 600 calories for men

Suitable foods for the fasting days are, for example, soups with lots of vegetables, salads, quark with berries, or a chicken and vegetable pan.

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For example, your plan for the 5:2 diet could look like this:

It is best to fast for two days that are not consecutive. It is best to fast for two days that are not consecutive. Most women consume around 500 calories on fasting days, while men eat around 600 calories. In the beginning, however, you can start with a little more calories.

On the other days, you eat relatively normally. Of course, a healthy diet is also coursed in; you will also learn how much protein, fat, and carbohydrates you should consume in order to lose fat effectively. You can also get our free weight-loss nutrition plan there.

Overall, the 5:2 diet may be a good choice for some people. In the beginning, you have to show some willpower to keep going, but after a while, most people get used to it and the hunger isn't that strong anymore.

Since maximum muscle retention with the greatest possible fat loss is always the priority during weight loss, it is advisable to combine this variant with exercise or even strength training to build muscle.

However, intensive training should not be done on the first two days; the remaining days are better suited for this because, otherwise, there may be problems with regeneration. Also, on the fasting days, you won't have enough energy to exercise.

Overall, the 5:2 diet can be a good method if you like it and are healthy. However, 16:9 is easier to implement.

Fasting every second day - the last variant presented here

This variant doesn't really need a description. As the name clearly says, fasting is done here every other day with 500 kcal for women and 600 kcal for men.

So this is an even more radical twist on the 5:2 diet discussed earlier.

This version can be very effective in terms of losing fat quickly, but it is also the hardest to keep up with and often doesn't have enough protein. In addition, the frequent low calorie intake can also lead to a nutrient deficiency.

Fasting every other day is the most inappropriate, in my opinion. That's why I don't recommend this method to anyone.

The complete intermittent fasting guide to losing weight

The following step-by-step instructions show you exactly which intermittent fasting method you should choose. In addition, I will now also explain to you what you should definitely consider when planning your plan.

1.) Decide if intermittent fasting is right for you.

Intermittent fasting is right for you if:

• You should lose weight and be healthy.
• You like to eat larger meals that fill you up well.
• You don't want to go on a restrictive diet where you have to give up carbohydrates or your favorite foods.
• You want to reap the benefits of autophagy for health reasons and don't mind going without food for a little longer.

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Intermittent fasting is not for you if:

1. You have an unhealthy relationship with food or an eating disorder.
2. You are underweight, just about normal weight, pregnant, or under 18 years old.
3. You are diabetic or have impaired glucose tolerance. There are also people who have diabetes and do intermittent fasting, but this must always be done under medical supervision. Otherwise, there may be complications.
4. you have or have had in the past any other medical condition. In this case, you should definitely discuss your plans with your doctor before you start.
5. You have a very stressful life, or you train extremely hard and often. This includes, for example, high-performance athletes who complete 10 to 15 intensive units per week or managers who work 70 hours a week. Fasting periods add an additional, albeit beneficial, stress to your body, which can cause intoxication and have serious side effects.

2.) Choose one of the variants above:

I definitely recommend doing 16:8 intermittent fasting. Which variant you ultimately choose is of course up to you.

People have also had impressive success with the 5:2 diet.

Don't know which method is best for you? Then just start with the one that appeals to you the most and find out whether it suits you.

3.) Drink enough, but not too much:

You should drink enough fluids during the fasting phase. Drinks such as water, unsweetened tea or black coffee are best.

Don't overdo it with the liquid intake either. Because there is actually such a thing as water intoxication that can have serious side effects.

4.) Observe the most important rules for losing weight

If you want to lose weight through intermittent fasting, there are still certain rules that cannot be overridden.

One thing that remains mandatory when intermittent fasting effectively breaks down fat is the calorie deficit. As you may already know, the calorie deficit is the most important factor in fat loss.

So it won't do you any good if you fast all the time and then go completely overboard while you're eating. As a result, the whole thing develops more into a disordered eating behavior and can also lead to weight gain instead of weight loss.

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At this point, it's also important to point out that intermittent fasting isn't usually a pass to eat badly. Just because you don't eat for a certain amount of time doesn't mean you're allowed to eat more unhealthy things afterwards.

It is very important for your health to get enough vitamins, minerals, and trace elements. It is also mandatory to ensure that you get enough vegetables and fiber when doing intermittent fasting.

Otherwise, it should be said that you can definitely lose weight very well with intermittent fasting. Because you can only eat for a certain amount of time, you can often lose weight without counting calories or avoiding carbs.

If you want to be on the safe side, you should, of course, keep an eye on your calorie consumption and intake.

If you want to lose weight with intermittent fasting, then I also recommend that you read the guide on how to lose weight successfully. He teaches you the most important basics that ultimately matter when losing weight.

5.) Listen to your body!

If you notice anything like dizziness or other side effects while fasting, then listen to your body and eat something. It may take a few days for your body to fully adjust to the new lifestyle.

The same applies to other warning signs. If you are a woman and have problems with your period, for example, it may well be that this weight loss strategy is not suitable for you.

Always discuss any changes in your eating habits with your doctor, nutritionist, or dietitian.

6.) Eat enough protein and get enough omega 3 fatty acids

If you want to lose weight, then protein is the most important macronutrient. because protein is more satiating than carbohydrates and fat and also protects our muscles from breakdown. That's why you should always include adequate amounts of protein in your diet.

For maximum health, you should also make sure that you consume enough omega-3 fatty acids. Studies have shown that a sufficient intake of omega-3 fatty acids can potentially reduce the risk of cardiovascular disease.

The really valuable forms of these fatty acids are mainly found in fatty sea fish. This should be consumed at least twice a week. If you don't like fish or eat it too rarely, it is highly recommended that you take Omega 3 capsules.

Is intermittent fasting healthy? The latest scientific findings!

You've probably heard that fasting can be very healthy. But what about intermittent fasting in detail?

In the following paragraphs, we'll look at a few scientific studies that have examined how healthy this weight loss strategy is for humans.

In the first study, men aged 50 to 70 fasted two days a week. In addition, her calorie intake was reduced by 300 to 500 calories on all days.

After the 12-week study, improvements were seen in blood lipid levels, blood pressure, and body weight. Improvements were also seen in terms of DNA damage and markers of oxidative stress.

Another scientific paper shows that intermittent fasting is not only effective for losing weight but can also be very healthy. In this study, the good effects included protecting the heart and lowering inflammatory markers like the C-reactive protein, or CRP for short.

The third piece of research we're looking at here also shows how healthy short-term fasting is. Positive effects on the cardiovascular system, metabolism, and general health markers were found in this study, among others.

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Animal studies

Overall, one can say that intermittent fasting achieves very good results in human studies. Unfortunately, there are not many studies with humans.

From animal studies, we know that the whole thing probably has much more potential.

Here, among other things, disease-preventing and sometimes even life-prolonging effects were shown. It will be interesting to see what else is to come here.

Such evidence will be difficult to find in humans, however, since one cannot force anyone to fast for a lifetime. However, it has now been found that intermittent fasting increases a fascinating process called autophagy.

The autophagy

Autophagy is also called autophagy. This is a biochemical process in which our cells clean themselves and get rid of waste.

Yoshinori Ohsumi, a cell biologist from Japan, won the 2016 Nobel Prize in Medicine for his work on autophagy. Since then, extensive research has been conducted to determine the significance of this process for our bodies.

For example, we now know that autophagy improves many metabolic processes, stops inflammation, and makes the heart and blood vessels healthier.

In addition, it also appears to slow down the aging process and protect nerve cells from oxidative stress.

Autophagy increases during intermittent fasting and peaks after about 14 hours of fasting.

It is additionally encouraged by black coffee and exercise. On the other hand, the intake of calories or a fasting phase that is too short inhibits this process.

Coffee with or without milk?

If you're not just doing intermittent fasting to lose weight, but also want to maximize the health benefits of autophagy, then you really shouldn't be consuming anything other than black coffee, unsweetened tea, and water while fasting.

Contrary to popular belief, however, it is false that small amounts of calories completely halt autophagy. This process occurs in our bodies all the time, phase I, I am very concentrated and can therefore work better than if I had eaten something beforehand. I think everyone has had the experience of feeling rather tired after a meal.

With intermittent fasting (16:8), this effect is logically absent during the fasting phase, and the ability to concentrate becomes even better due to the rising adrenaline level.

People who want to be as productive as possible have a great tool here that also has a positive effect on their health.

2.) Thanks to the fasting phase, you can eat more during the eating window, which definitely makes me happier while losing weight. Almost everyone who tries intermittent fasting has this experience.

3.) It feels very natural to me. As you may already know, I'm rarely hungry in the morning, so I tend to have brunch rather than a real breakfast. This makes intermittent fasting feel good to me.

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So if you're not hungry in the morning either, then it may well be that intermittent fasting is just the right thing for you. because breakfast is neither mandatory when losing weight nor does it ensure more fat loss.

On the contrary!

Studies have even shown that not eating can boost your metabolism.

4.) It was really easy for me to lose weight. I'm now maintaining my weight, but the 16:8 method was also great for losing weight.

Because you don't eat for a long time, you can consume significantly more calories later and treat yourself to something delicious without any problems.

This is how my weight loss plan looked in detail:

8 p.m. to 12 p.m. the next day: fasting phase

12 p.m.: a small to medium-sized meal Most of the time, I eat oatmeal with cottage cheese and nuts or cottage cheese with vegetables and whole grain bread.

4 p.m.: Another small meal Typically, eggs, vegetables, and whole grain bread or legumes such as beans and lentils.

7 p.m.: The day's largest meal. That is, a standard portion of a delicious meal. In addition, there were almost always vegetables or salad. A dessert was usually still inside.

I still do the same today. The only difference is that most of the time I'm no longer in a calorie deficit, so I'm not losing any more weight, which I don't want to do either.

Appropriate recipes

Tasty Lose Weight has over 100 recipes that are suitable for the two methods presented here. Our low carb recipes, on the one hand, and our fitness recipes, on the other.

If you decide on the 5 to 2 variant, you have to take into account that you don't really consume many calories on the fast days.

Will you try it

How about you? Have you already had experience with, or even success with, one of the methods presented above?

Or would you like to try intermittent fasting now to reduce fat and improve your health?

Feel free to leave a comment below the article if you have any questions.

I hope that this guide has helped you, and I say goodbye for now.

See you soon, and best regards, Lukas.

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