What is intermittent fasting?
Intermittent fasting is actually very simple. You alternate periods of eating with periods of (almost) not eating. This way, you consume fewer calories. This can help with weight loss and feeling more energetic. No stress: you can still enjoy your favorite meals!
There are different forms:
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16/8 method: you fast for 16 hours and eat within 8 hours.
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5:2 diet: two days a week you eat little (max. 25% of your normal amount) and three days normally.
Choose what suits you. And remember: this is not a competition, but a way to eat more consciously.
Example schedule
Let's say you stop eating at 7:00 PM. You eat again the next day at 11:00 AM. This way, you have exactly 16 hours in your fasting period. Between 11:00 AM and 7:00 PM, you enjoy breakfast, lunch, and dinner. During fasting: water, herbal tea, or black coffee. This way, your body stays in fat-burning mode.
What to eat during your eating window?
You can simply choose what you like. But sometimes a plan helps:
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Proteins: chicken, fish, or legumes.
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Fats: avocado, nuts, or olive oil.
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Fibers: vegetables, whole grains, or fruit.
This way, you stay full longer. This prevents you from sneaking a snack during fasting. "It will be fine!"
Advantages & disadvantages
Advantages
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Naturally consume fewer calories.
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More focus and often extra energy.
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You become more conscious of your eating habits.
Disadvantages
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It takes some getting used to.
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Not suitable if you are underweight or pregnant.
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Always consult a doctor first if you have diabetes.
If you notice that you still feel hungry, shift your fasting period slightly. Step by step.
How to start today
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Stop eating after 7:00 PM.
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Shift your breakfast to 11:00 AM.
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Choose a full protein-rich breakfast.
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Have a varied lunch with vegetables and whole grains.
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Eat enough fiber for a full feeling.
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Gradually extend your fasting: 12 → 14 → 16 hours.
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Drink water, herbal tea, or black coffee.
Personal tip: I once started with 12 hours of fasting and only noticed after a week that I slept better and had less trouble skipping meals. "No rush, go at your own pace!"
Attention: always follow the 'Wheel of Five' for a balanced diet. For special health wishes, it is best to consult a dietitian. Good luck and... enjoy your meal!