Interval diet – lose weight without yo-yo effect

Whether smoothie or sandwich: snacks and in-between meals leave traces. Studies show that an interval diet, i.e. breaks from eating – for a few hours or a day – pushes the metabolism and makes it easier to lose weight. Without frustration and above all without the dreaded yo-yo effect.

The interval diet is on everyone’s lips, the most popular being the 16:8 method. But there are also other successful models. The principle behind it is actually quite simple: you eat normally, but regularly go without food completely for several hours, between four and twenty-four hours to be precise. This type of weight loss program is called Interval diet or also intermittent fasting. How it works.

Nutrition experts agree today: small snacks are very often a sure way into overweight. The cheese roll or the chocolate bar usually slip past the consciousness directly onto the hips. They bring neither satisfaction nor saturation, we take thereby however each quantity of calories to us. But what is particularly unfavorable for our figure is that the permanent release of the blood sugar-lowering hormone insulin promotes the storage of fat and at the same time blocks the use of the body’s own fat depot as an energy source. By taking breaks from eating, on the other hand, the carbohydrate stores in the liver and muscles are emptied again and again – and fat burning can function.

The simplest way to follow this principle is the 8 hours rule: three meals a day and at least three to four hours in between: nothing! Based on this, various “diets” have been established, also known under the keyword of intermittent fasting (the name is derived from Latin, “intermittere” means to interrupt).

The 16:8 rule says: 8 hours a day you can eat, after the last meal should take a break for 16 hours. This is not so difficult for many people, because it usually means giving up breakfast.

“2 days diet is enough” is the name of the concept of fitness expert Michael Despeghel. On five days of the week you can eat whatever you want, but on two days it gets really tough. Then only 500 calories are to land on the plate, as protein-rich as possible. The weight loss effect is boosted by two intensive exercise sessions.

Advantages of the interval diet

Professor Hamm, a nutritionist, has developed the 24 hour diet tested. As the name suggests, fasting is done once a week for 24 hours. This allows carbohydrate stores to empty and fat burning to start. This effect should be driven by exercise. With the 24-hour diet you can lose one to two kilos per week.

The most extreme form of intermittent fasting is the “Every other day diet”. The name says it all: one day you eat normally, the next you eat at most a few hundred kilocalories in the form of high-protein food. At the University of Illinois at Chicago this diet form was accompanied by studies. Afterwards, not only did the participants lose weight, but health risks such as cardiovascular diseases and diabetes were also minimized.

The advantages of these part-time diets are obvious: The rules are simple and the yo-yo effect is not to be expected, since the basal metabolic rate is not lowered during the short hunger phase. Losing weight is nevertheless guaranteed, because you can only lose weight if you eat fewer calories than you consume. Then and only then does the body fall back on its fat reserves!

If you are interested in this article, read also: “Anti-aging with knife and fork”.

Lead photo: Unsplash.com/Brooke Lark