Our top 4 offers for intermittent fasting
What is intermittent fasting?
Also sometimes referred to as interval fasting, alternate day fasting or IF, interval fasting is a form of fasting in which food is abstained from for a certain number of hours or days. This has a health-promoting effect on the metabolism and the goal is usually a long-term weight loss. The fasting periods are quite short and can be adapted flexibly and with little effort to the daily routine. Thus the threshold of inhibition before the beginning of the fasting can be lowered considerably.
There are different forms of intermittent fasting, which differ in the duration and frequency of the fasting phases. We will introduce these to you in more detail below. In contrast to most other forms of fasting, many types of interval fasting aim to be able to be treated over a longer period of time or even permanently. Also, in contrast to other diets, no knowledge about food is necessary. You can buy and eat what you want - but of course as healthy as possible! All you need is a watch and/or a calendar. Our fasting programmes are designed to help you get to know these methods so that you can continue on your own later.
An important term for intermittent fasting is autophagy, the self-cleaning process of the body. During the fasting phase, the body cleanses its cells, breaks down damaged cell components and breaks them down into building blocks that can be used again to build new substances.
Side effects and contraindications
As with other types of fasting, intermittent fasting can also have side effects, including fatigue or headaches. Although this fasting method is generally considered safe, it is still important to consult with your trusted physician before starting the fasting programme, particularly if any of the following apply to you:
- Cardiovascular issues
- Low blood pressure
- Metabolic conditions
- Chronic diseases
- Advanced age
- Pregnancy and breastfeeding
- Eating disorders such as anorexia or bulimia
- Underweight or malnutrition
- Amenorrhoea (missing menstruation)
For intermittent fasting it is also important that you eat a healthy and balanced diet during the eating phases, particularly if you consume fewer calories than usual, it is especially important that the food provides you with all the important nutrients.
Intermittent fasting types
As we mentioned at the beginning, there are different types of interval fasting, which differ in the duration and frequency of the fasting phases.
Comparing different intermittent fasting methods
Offers for intermittent fasting
Intermittent fasting schedule
As you have now learned, the different types of interval fasting can all be very individually designed. To give you a little inspiration, we would like to show you an example of a fasting plan for 16:8 fasting below. The interval in which you can eat is between 11am and 7pm here.
In the morning
- 7am - 8am: Drink 1-2 glasses of water after getting up. To further support the fat burning process, you can also include a short work out here.
- 10am: Enjoy a cup of tea or coffee (without milk or sugar)
- 11am: Time for the first meal. Have a muesli or quark with fruit or even a smoothie. You can also prepare this meal the evening before and then eat it at work.
- 1.30pm/2pm: A light lunch, for example a soup or salad with colorful vegetables. Supplemented by foods containing protein and fibre (chicken, tofu or legumes), this meal will keep you full for a long time.
In the afternoon
- You should have the last cup of coffee of the day about 8 hours before going to bed, as caffeine remains in the body for a long time and could otherwise have a negative effect on your sleep.
- To counteract the afternoon low, you can treat yourself to a snack in between. Nuts, fruit or dried fruit are particularly suitable for this, but a piece of (dark) chocolate or cake is also allowed from time to time.
- Sport really gets the fat burning process going. The best time for a sports session is after work and preferably before 8pm. Exercise is not only good for you and helps to build up muscle mass, but also provides a great balance to today's often sedentary activities.
In the evening
- 6.30pm, dinner. Again, you should make sure to eat healthy and balanced food. Your last meal of the day should consist of good fats, protein, fibre and whole grain products. If you like a glass of wine or a beer, you can now treat yourself to one. After 7pm you should only drink water or unsweetened herbal tea.
- Make sure that you do not go to bed too late and that your body gets at least 8 hours of sleep.
Intermittent fasting holiday
Fasting hotels in beautiful regions in Germany
In our fasting hotels in Germany, for example, intermittent fasting is offered according to the 16/8 method. The meals are often vegetarian, alkaline and wholefood or are individually determined. In some hotels there are fixed times for the meals. You will be looked after by doctors or qualified fasting coaches, so that you receive the best support during your fasting program. Often further examinations are also carried out, such as BIA measurements (sometimes for a fee). Nutritional advice and/or tips for at home are also part of the programme. It is a great way to introduce intermittent fasting to beginners.
Your fasting programme is rounded off by exercise and activity programmes, massages and other treatments such as Kneipp therapy or lectures. As a SpaDreams guest you can also use the wellness areas of the hotels.
Good news! Vegetarian and vegan intermittent fasting is also possible! Don’t forget to let your SpaDreams travel expert know during the booking process, so that they can inform the hotel ahead of time.
The Rhön awaits you with endless forests, picturesque villages and more than 2500 kilometres of hiking and cycling paths. In the traditional health facilities in Bad Brückenau and Bad Salzschlirf you can experience your interval fasting therapy with high comfort and in the most beautiful nature.
In the traditional spa town of Bad Worishofen you will spend your stay surrounded by the green Alpine foothills landscape, which you can explore on guided walks or by bike and Nordic walking.
The Lüneburg Heath in Northern Germany is beautiful at any time of the year, especially of course during the heather's flowering season in August and September. With an area of more than 200 km², the region is ideal for hiking, cycling and Nordic walking.
How long is intermittent fasting?
You may wonder how long to fast. Well, the 16/8 method or even Dinner Cancelling can be treated as long as you like. These are not classic diets, but another form of nutrition that you can do for a few weeks, a few months or even a lifetime. After a while, the body gets used to not eating for 16 hours or more, and then it doesn't have to struggle. However, you should feel comfortable with this method and the body should get what it needs.
If you want to use the other fasting methods over a longer period of time, please consult your doctor before. Most people try 2 weeks to 1 month of intermittent fasting to start.
FAQ - Intermittent fasting
Does intermittent fasting help with the coronavirus?
Many people wonder whether interval fasting also helps with corona. Like other forms of fasting, it can strengthen the immune system. The German nutrition expert Dr. Petra Bracht recommends above all the 16/8 method to strengthen the immune system, also in corona times. It does not help however explicitly against the virus and should not be used in any case with already existing illness.
Is intermittent fasting or alternate day fasting healthy?
Yes, if you eat a healthy diet during intermittent fasting, you can not only lose and maintain body weight, but also achieve further positive health results. During the fasting phase the body has time to detoxify and purify. The liver is also relieved. Studies have also shown that intermittent fasting can also have a preventive effect on diabetes (type 2) due to the better processing of the body's own insulin. Intermittent fasting also has a positive influence on the sugar and fat metabolism, which also improves blood pressure and cholesterol values. In addition, no muscle mass is broken down by normal food intake, so that the body as a whole becomes firmer.
It is possible that these fasting methods can even have a positive effect on conditions such as rheumatism, multiple sclerosis, chronic pain, dementia and even cancer, or prevent them. However, this has yet to be scientifically proven.
For whom is intermittent fasting suitable?
Intermittent fasting, especially 16/8, is well suited for people who would like to moderately lose or maintain their weight without too many restrictions. This method is also well suited for people who are active in sports, as the sports units can be well integrated into the rhythm. However, this method is not so recommended for severely overweight people, as weight is only lost slowly.
Intermittent fasting and night shifts can also be easily combined.
Who should not do intermittent fasting?
Intermittent fasting is not suitable for pregnant women, nursing mothers or children who are still growing. Also, people who suffer from eating disorders and diabetics should not do intermittent fasting. If you need to take medication regularly, you should only do intermittent fasting under the supervision of your doctor, as the dosage may need to be adjusted.
Does the yo-yo effect occur when I stop fasting?
If you eat a healthy diet during the intermittent fasting, body fat can be permanently reduced. With intermittent fasting, there is no reduction in energy requirements, as with other diets. On average, you eat fewer calories than before, but the metabolic hormones still react differently than with other diets due to the different distribution of meals. So, if you eat a healthy diet and do not consume excessive calories after the fasting, there is no yo-yo effect after intermittent fasting.
Which mistakes should be avoided with intermittent fasting?
Es gibt ein paar typische Fehler beim Intervallfasten, die Sie vermeiden sollten:
- You set your goals too high
In order not to fail to get used to them, you should not completely change your diet from one day to the next. This overtaxes the body. Instead, slowly increase your weight, for example, start with a fasting interval of 12 hours and extend the fasting phase according to your personal well-being.
- The interval does not suit your lifestyle
Think carefully about which variant of intermittent fasting you choose. If you don't like breakfast anyway, the 16/8 method is suitable for you. For those who are awake for a long time and do not want to give up their midnight snack, this method is then less suitable. The 5/2 or the 10/2 method, where you do without food for whole days, is not suitable for everyone. For example, if you have a lot of stress at work, you might need regular meals to have enough energy.
- You eat too much or too little
You should also pay attention to the energy balance during intermittent fasting and neither eat too much - then you gain weight - nor too little. If you eat too little, your metabolism slows down and muscle mass is lost, which you need to lose weight. The more muscles, the higher the calorie consumption.
- You choose unhealthy fast food
Even though it is often said that you can eat what you want during intermittent fasting, this should not mean that you only eat fast food, sweets and high-calorie foods. Snacks and minor sins you may of course indulge in from time to time, but this should not become a habit. Losing weight with intermittent fasting only works with a healthy, balanced diet.
- You drink too little
As with all other methods of weight loss, the same applies to intermittent fasting: drink, drink, drink. The DGE recommends two to three