Lose Weight with Intermittent Fasting – This Is How It Works

If you want to lose weight in a healthy and sustainable way, you will sooner or later come across intermittent fasting as a nutritional concept. Unlike traditional diets, it does without prohibitions and extreme calorie deficits, which is probably one of the reasons why it is so popular.

Here we report on what intermittent fasting actually is and how it works. You will also learn how to get rid of unwanted kilos and which breakfast is particularly suitable. Let's go!

Intermittent fasting – what is it?

Intermittent fasting, also known as intermittent fasting, is a diet that alternates between eating normally and fasting at regular intervals. The concept is becoming increasingly popular, primarily because it is said to have numerous health benefits.

For example, animal models show that type 1 diabetes occurs less frequently in experimental animals when fed according to the method of intermittent fasting compared to a conventional diet. (1)

In addition, the popular diet has a stress- and cancer-reducing effect and is associated with a longer life expectancy. (2)

Now that you know roughly what intermittent fasting is, let's take a closer look at the methods and rules of the diet below. Read in detail what intermittent fasting is.

Losing weight with intermittent fasting – how to do it

Studies show that intermittent fasting is an effective way to get rid of unwanted hip fat. Fasting according to the clock has proven to be particularly effective for people who are overweight. (3)

You can easily find out whether you are considered overweight with the help of our BMI calculator . It is calculated based on gender, height, and weight. If the result exceeds a value of 24.9, one speaks of being overweight according to BMI. However, different levels are distinguished here, which is why there is still no reason to worry if you are slightly overweight.

Now that you know your BMI, you're probably wondering how to lose weight with intermittent fasting. We have written down the most important tips for you:

Tip 1: Find out which variant is right for you

Whether 16:8 or 5:2 is better for you depends on how long you can go without food. Is it very easy for you to give up food for a long time, or is it more difficult for you? After a settling-in period of about 10 days, you will notice whether the chosen variant suits you.

Tip 2: No solid food during a fasting period

In order for your body to access your fat reserves as an energy source during fasting periods, you should completely refrain from solid food during your fasting window. Especially with the 16:8 method, only water, unsweetened tea, and black coffee are allowed.

If you choose a different method, you should consume a maximum of 500 kcal as a woman and a maximum of 600 kcal as a man during a fasting day. These calories are best obtained from light soups or juices.

Tip 3: Eat healthy and balanced

During the meal periods, you can eat normally. Nevertheless, you should keep an eye on your daily calorie requirements so as not to exceed them. Because it is only with a calorie deficit that the kilos drop. How much you can eat to still lose weight, you can easily find out with our calorie calculator .

So that intermittent fasting does not lead to nasty cravings or energy losses, you should also eat as healthy and balanced as possible. A high-protein and high-fiber diet will help you achieve long-term success. Therefore, be sure to include foods such as whole grains, legumes, vegetables, and fruits in your diet.

In the following section, you will learn which breakfast is the best way to break the fast in order to supply your body with the most important nutrients.

The perfect breakfast for weight loss with intermittent fasting

So that the kilos fall during intermittent fasting, you should eat a lot of fiber and protein. This starts at breakfast when you finish your fasting period.

Porridge is therefore particularly suitable as the first meal of the day . The warm breakfast porridge contains a lot of fiber and complex carbohydrates. This is mainly thanks to its main ingredient, oatmeal . Due to its ingredients, this local superfood is not only a healthy nutrient supplier but also a real satiator. A feature that is particularly important during a diet.

Basic recipe: oatmeal

Here is the simple recipe for the popular oatmeal, which is indispensable for most breakfast tables.

Preparation time 2 min.

Let the porridge steep for 3 min.

Total time 5 min.

Calories: 320 kcal

Ingredients

• 250 ml milk or a plant-based alternative for vegans (oat milk, almond milk, soy milk,...)
• 50 g oatmeal (grams of oatmeal)
• 1 pinch of salt
• 2 tsp agave syrup optional
• 1/2 tsp cinnamon of your choice

Preparation

• Boil the oatmeal with the pinch of salt and the sweetener of your choice in the milk or plant drink (preferably with constant stirring). Cooking the cereal flakes only with hot water is also a possible variant.
• Let the porridge steep for 3 minutes.
• Empty the porridge into a bowl and sprinkle with cinnamon.
• Enjoy!

Nutritional values

Calories: 320 kcal

To give your breakfast an extra protein boost, choose high-protein toppings like nuts, nutmeg, or seeds. Even better: try our Sport Protein Porridge cocoa banana. The high content of vegetable protein and fiber makes it the ideal breakfast for intermittent fasting.

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