In intermittent fasting, there are various concepts for practical implementation: regularly avoiding breakfast or dinner in order to stay empty for 16 hours (16: 8 diet) or the 5: 2 diet (fasting two days a week and the remaining five Days eat as usual).
Initial animal and human studies suggest that intermittent fasting can reduce fat deposits. The visceral fat tissue in the liver and pancreas can also be reduced. When fasting, the body’s energy metabolism changes. If the body does not receive any carbohydrates, it falls back on glycogen from muscles and liver. When the glycogen is used up, the body breaks down fat reserves.
Intermittent fasting helps you lose weight, but it has no advantage over conventional weight loss diets. This has been shown by the latest human studies, such as the HELENA study by the German Cancer Research Center and the Heidelberg University Hospital with 150 overweight and obese participants from 2018 and a study carried out by the University of California with 116 overweight subjects. In an experimental study design, both investigated the effectiveness of intermittent fasting in comparison to classic weight loss diets.
The studies concluded that intermittent fasting is no more effective than a traditional low-energy diet. Intermittent fasters lost a similar amount of weight as participants who followed a classic weight reduction diet. Likewise, comparable effects could be achieved in improving the state of health in both groups. There are also indications that intermittent fasting can reduce insulin release and thus the risk of type 2 diabetes.
However, intermittent fasting is not suitable for some groups of people. The Federal Center for Nutrition advises type 1 diabetics, people with an eating disorder, minors, pregnant and breastfeeding women and women who want to have children from this form of fasting. People with pre-existing conditions, such as high blood pressure, should also consult their doctor before starting the diet.
For more information, read the articles “Weight reduction – intermittent fasting: No advantage over conventional weight reduction diets” in ERNÄHRUNGS UMSCHAU 01/2019 and “Intermittent fasting increases the ketone bodies in the blood” in ERNÄHRUNGS UMSCHAU 01/2019.
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Warentest.de Foundation, Press release from 01/01/2021
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