Who wants to lose weight needs discipline and a strong will. However, knowing how your body reacts can be a great help in speeding up the fat burning process and staying on track. An important finding: The time factor also plays a role in losing weight.
Many people believe in the simple formula: “Eat Half As Much”. And this is not really wrong, of course, because if you eat fewer calories, you will lose pounds in the end. Without further dealing with the topic slimming, this form of the diet is however not lasting. The danger of breaking off shortly before the goal is just as high. Many a lightning start into a new life with a dream figure has already been stopped by ravenous hunger attacks – not to mention the famous yo-yo effect. But what can you do to prevent this?
Sure: Sufficient exercise helps and the choice of food should be made with care. Far less frequently, however, the subject of time comes up. As a study published by Wiley Online Library shows, the time window in which we consume our food is very important.
Phases of fasting lead to weight loss
The study, which involved numerous scientists from the University of Minnesota in the USA, basically starts a simple experiment: a group of women and men (average age is a good 45 years and BMI is 34) are given a certain period of time during which they are allowed to eat, and the rest of the time they have to fast. A comparison group with identical average age and body mass index does not get this time restriction. So it is not primarily about the amount of food and also not about additional activities, but about the change between phases of eating and fasting, whereby even in the first group eating was allowed for almost ten hours a day.
The result: With the missing opportunity to eat around the clock also the Pounds fell and the measured values improved straight with the viszeralen fat – thus that dangerous fat layer, which lies between the organs – it went in the investigation period of twelve weeks around proud eleven per cent downward. This is a great success based on a relatively low restriction to which one can become accustomed without the risk of hunger attacks.
Interval fasting can be individually optimized
The method of losing weight through intermittent fasting is known as interval fasting. The rhythm between the “meal time” and the “fasting period” determines the success here – and this rhythm can be quite different as long as it is strictly adhered to. Numbers such as 16:8 or 6:1 express it, whereby the popular variant 16:8 concerns hour numbers (eight hours on the day may be eaten, 16 hours is paused). With the 6:1 interval fasting it concerns however the days of the week. On the chamfered day then food must be done without, much liquid is however desired.
To the advantages of the interval chamfered belongs that one can determine the rhythm. It should not overtax one and fit to the own daily routine. If the working times make it possible for example to shift the breakfast temporally a piece to the back and to begin relatively early with the dinner, 16:8-Fastening is completely certainly worth a try. If that does not work however, a daily variant (also as 5:2) is from the outset the better plan.
Abstaining from late meals can help
The German society for nutrition, DGE, refers still another further possibility of making use of the time when removing. With the so-called “Dinner Canceling” one does simply on two or also on three evenings of the week without the dinner. In this way, too, the interval to breakfast increases to at least 14 hours. More than just positive side effects of this cancelling: Night sleep is improved and the insulin level drops. Here too, it is recommended to take in plenty of fluids instead of a late meal, preferably low-calorie drinks such as water or tea.
The DGE refers however also to the fact that further studies are necessary, straight around the positive effects of the interval chamfering on the health to underpin further. As problem it is seen that the temporal view is usually not accompanied by concrete recommendations for the choice of the food. An actual conversion in the often unbalanced nutrition is thus not yet guaranteed thereby, which could stand for success with removing in the long run in the way.