This is how effective intermittent fasting really is

For many, the word fast can be associated with something negative.
But “periodic fasting” is not starving yourself, but getting to know your body.

If you fast regularly and feel good about it, I don’t see any disadvantages to intermittent fasting, says a registered dietitian to NordIQ.

It is easy to confuse hunger with cravings, restlessness and fatigue. Then periodic fasting, in English intermittent fasting, can be a way to get to know your body and its signals, says Josefine Jonasson. Today there are many different variations of intermittent fasting, but one of the most common is the 5:2 method, according to which you eat as usual for five days and fast for two. Another 16:8, where you fast for 16 hours and eat for eight. The point is to divide your time into a “fasting window” and an “eating window”.

Whether intermittent fasting works or not is individual

Often the focus in such gatherings is that many people skip breakfast when they are fasting, in order to eat their first meal at lunchtime.

I think the focus should be more on actually avoiding evening meals, because it is a big win for many, says one dietist.

A common perception is also that breakfast should be the most important goal of the day as it sets the standard for the rest of the day. That’s not quite right either.

What works best is individual. Some people can’t live without breakfast and snack all day if they don’t eat anything in the morning. Others feel better skipping. In short, it’s about eating fewer calories and there are no shortcuts. The important thing is to find your way and to feel good.

Intermittent fasting can have a good effect

If you have a so-called “fasting window” and an “eating window”, periodic fasting can have a good effect regardless of what you eat. However, a low-carbohydrate diet is said to be best, as it keeps blood sugar at an even level.

Many people need control in life. It gives peace of mind not having to make a lot of decisions all the time. So if you drive regularly and feel good, I don’t see any downsides to intermittent fasting.

For some, however, prohibitions and routines can feel like punishments. Others lose control and overeat from intermittent fasting.

Then it is not a method you should use. Not everything suits everyone, quite simply.

This happens in the body during intermittent fasting

According to the Swedish nurse Helén Vibom, short-term intermittent fasting can have a building effect:

To keep the body young and vital, growth hormone is important. And short-term fasting stimulates both growth hormone and testosterone, meaning muscle is not broken down but rather built up.

Additionally, both short-term intermittent fasting and strict carbohydrate diets can put the body into ketosis:

It is a condition where the body, including the brain, runs on fat via ketone bodies. It provides both improved mental sharpness and increased energy. When you burn your fat stores, it also contributes to increased weight loss.

ATTENTION! DO NOT fast if you…

… are a person who cannot live without breakfast.
… are underweight.
… have or have had an unhealthy relationship with food and/or an eating disorder.
… have or have had a stress-related illness.
… are pregnant or breastfeeding.
… are elite athletes, then you need more energy.
… have diabetes.