Your Intermittent Fasting Guide:

Fast And Healthy Weight Loss And Effective Fat Burning Through Intermittent Fasting

(Ultimate Fasting Guide)

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Interval Fasting - How to lose weight quickly and effectively through intermittent fasting and burn fat

What is meant by interval fasting?

Which thought is behind the nourishing concept interval chamfered?

Effective interval fasting - this is how it works

Which models are available?

The 16:8 Method

The 36:12 Method

The 24:24 Method

The 5:2 Method

It depends on the correct meal - the nutrition with the interval fasting

What success does Intervall Fasting promise?

Therefore there is no jojo effect during interval fasting

For whom is interval fasting suitable?

For whom is interval fasting not suitable?

A day with the 16:8 method could look like this

Interval Fasting against hyperacidity

The numerous advantages of interval fasting

Interval Fasting for Beginners: Some Tips for Beginners

Common mistakes you should avoid

Mistake 1: Too high demands on itself and the nourishing concept place

Mistake 2: The fast variant does not fit to the life model

Mistake 3: Apart from the intervals nothing plays a role

Mistake 4: Not sufficient liquid absorption

Interval fasting vs. therapeutic fasting - what is the difference?

Conclusion: Interval Fasting is the renunciation of renunciation!

Interval Fasting - How to lose weight quickly and effectively through intermittent fasting and burn fat

Surely you have heard the term interval fasting before. Because this nourishing form is particularly with prominent ones particularly in the trend and therefore in the media present. The so-called interval chamfered is a modern nourishing concept, which orients itself at the nourishing way of our ancestors. The special at the interval chamfered is that it does not concern here in the comparison to classical parliamentary allowance what is eaten, but only when food is taken up. Rules and prohibitions as well as hunger have no place with the nourishing way. Therefore interval chamfered means quasi the renouncement of the renouncement - a concept, which enjoys ever larger popularity and also with prominent ones many trailers finds.

Interval chamfered is not a short term diet, but a life attitude. With it it is completely easy to decrease in the sleep and to reduce durably its weight. Everything you need to know about interval fasting can be found in this guide. In the following chapters you will learn how interval fasting differs from classical therapeutic fasting and why it makes sense for almost everyone to eat according to this concept. In addition, we give tips on practical implementation and show the most common mistakes in interval fasting - so you can actually get started right away!

What is meant by interval fasting?

In order to understand how you can lose weight with interval fasting, we first want to explain the concept to you. The term describes a new type of fasting in which meal times and fasting times alternate in a regular temporal rhythm. In contrast to therapeutic fasting, the interval fasting no longer starves for days at a time, but only within certain time windows. The interval fasting is therefore also called periodic or intermittent fasting. There are different variants, with which the meal and chamfering times are individually long. An interval can be distributed over a day or a week.

The aim of this form of nutrition is not to consume any food for a few hours a day. During this time you are not allowed to eat and only unsweetened drinks are allowed. The rest of the day can be eaten normally. However, normal food in this case does not mean that you do not have to pay attention to your diet during this time. Who exaggerates it in this phase with the calorie intake and does not remain in its calorie deficit, will not be able to decrease also with the interval fasting. However, if you follow the basic rules of interval fasting, it is easy to lose pounds without starving.

The interval fasting goes back to our ancestors and was adapted by them. One can assume that people did not always have food before the constant availability of food by cattle and agriculture and therefore had to have forced fasting periods. They were healthy and fit, had athletic bodies and no overweight - so periodical fasting seems to be effective and pays off. This basic idea was now transferred to the interval fasting. For the modern interval fasting there are some different models, from which you can select the suitable model after your own preferences or the daily routine. The most common model is the 16:8 model, where you fast for 16 hours and eat 8 hours a day. The 16:8 method is also the variant preferred by celebrities because it is particularly easy to integrate into everyday life. In our guidebook we will also introduce you to the other possibilities, so that you get a comprehensive picture of the interval fasting.

Which thought is behind the nourishing concept interval chamfered?

As already mentioned, the interval chamfered orients itself at the nourishing way of our ancestors before the cattle and agriculture. Humans are prepared by nature for the fact that the necessary food is not available to them at any time. It survives this hunger however well, because the human body puts on energy reserves in the body for this case. These are stored in organs and tissues and can be used if necessary. Although today as a rule there are no more sudden famines and most people are well cared for, man has retained this survival mode for emergencies. This mode is cleverly exploited by the interval fasting through targeted eating and fasting times. By chamfered, thus the temporary food withdrawal, the energy stores are opened and the metabolism works more effectively.

It is assumed that the blood sugar level will level off due to the regular and extensive periods of fasting and that the body will get the necessary energy from the fat reserves during the fasting phase. In this way, fat burning is effectively promoted and is much more active than eating throughout the day. Who takes for example in the popular 16:8 method 16 hours consistently no food to itself and without sugar-containing beverages renounces, slips into the fat burn. Studies have shown that you can lose weight much faster and better than people who eat throughout the day. Researchers speak of a weight loss of up to 5 kilograms per week. But beware: if you eat even a small snack or a drink containing sugar during the fasting period, stop burning fat immediately!

Effective interval fasting - this is how it works

The basic principle of the interval fasting is quite simple: During certain hours of the day you may eat normally, while during the remaining hours no food and only sugar-free drinks are consumed. During the eating phase you can actually eat without any restrictions, but of course you have to make sure that the food is balanced and healthy. Even with interval fasting, weight loss is only possible if you remain in your calorie deficit.

Above all, it is important that you listen to your body. As soon as you notice that you are hungry and your stomach growls without a break, it is a sign to your body that it needs more energy and cannot cope with the renunciation. Such a situation can occur especially in the initial phase, because the body cannot adapt so quickly to the new diet and has to get used to it slowly. Since starvation is not the purpose of interval fasting, it is recommended in such cases to follow the feeling and instead shorten the intervals accordingly. As a rule, you will no longer feel hungry after just a few days, as the body quickly gets used to the new rhythm. Then you can slowly extend the intervals again.

In addition to the right diet, exercise is also an elementary part of interval fasting. Sport or exercise are always part of this if you want to burn fat effectively and permanently reduce your weight. Optimally suitable for this purpose is additional sport in the morning, since this on an empty stomach the fat burning enormously stimulates and can provide in this way for a still larger weight loss.

Which models are available?

Depending on your own preferences and personal daily rhythm, you can choose from different models which intervals suit you best. Those who work a lot and have to perform physically demanding activities may often forget to eat anyway, but need energy for their performance. Other people find it particularly difficult not to eat in the evening or at night. In these cases you can either change the rhythm accordingly or have to find a method that is compatible with your everyday life. We would like to briefly introduce you to the different possibilities.

The 16:8 Method

The 16:8 method is the most popular and popular variant of interval fasting. It is also the rhythm used by most prominent advocates of this form of nutrition. The fact that the 16:8 method is so popular is mainly due to the fact that it is the easiest to implement. Therefore is well suitable also for a risers, who want to discover the interval chamfered first once for itself. Since into the 16 chamfered hours the sleep is integrated, one can lose weight with this method quasi in the sleep and does not have to prepare large for a conversion.

You may eat with this variant eight hours daily and must fast then 16 hours. In the chamfering period however the daily sleep is already integrated, so that it does not fall usually very heavily to do without the meal. Due to the daily change between fasting and eating, there are hardly any restrictions in everyday life. Already after short time the changes in the rhythm are at all no longer perceptible. They simply do without breakfast or eat dinner very early and then oversleep most of the fasting period. In any case, experts recommend integrating at least eight hours of sleep into the fasting interval in order to activate fat burning. Too little sleep inhibits this and would be counterproductive for successful weight loss.

In the 16:8 - method during the meal phase everything is actually permitted. However, normal food does not mean that you can stuff yourself with fast food and still lose weight. Here, too, the following applies: The diet should be healthy and balanced. An extremely high calorie intake is not the goal of the interval fasting, instead there should be a calorie deficit at the end of the eating period if you want to lose weight. In this model, however, you do not have to do without complete meals, as it is possible to eat early in the evening or to have breakfast very late.

All foods are strictly forbidden during the fasting period. In this phase, the burning of fat is to be activated by the body falling back on the fat reserves after the consumption of the available energy from carbohydrates and begins to convert these. However, this can only succeed if you consistently adhere to the fasting periods and really eat nothing during this time. Even a small snack or sweetened drink stops the burning of fat, as it supplies the body with energy from another source.

The only thing allowed during the fasting period is unsweetened drinks. It is advisable to drink a lot of liquids such as tea or water or black coffee during