Intermittent fasting (IF)

Intermittent fasting is a form of nutrition in which periods of eating alternate with periods of fasting (i.e. not eating). It is considered one of the most important new trends in nutritional medicine.

Basic principle

In intermittent fasting, food consumption is restricted to certain time windows, while the remaining hours or days are spent fasting. During the fasting periods, only calorie-free drinks such as water or unsweetened tea are usually permitted.

Methods

There are different approaches to intermittent fasting:

1. 16/8 method: fast for 16 hours, eat for 8 hours (e.g. eating between 12 noon and 8pm)
2. 5:2 diet: Eat normally on 5 days, with a greatly reduced calorie intake on 2 non-consecutive days
3. Alternate day fasting: alternate between eating normally one day and fasting the next

Potential benefits

Research results to date indicate the following potential positive effects:

• Weight reduction and control
• Improvement of insulin sensitivity
• Protection against diabetes type
• Promotion of autophagy (cellular cleansing process)
• Positive metabolic effects
• Possible slowing down of ageing processes

Application

Intermittent fasting can be used as a permanent form of nutrition or as a temporary lifestyle change project. It is important to eat normally on the eating days and not to consume excessively large portions.

Precautions

Despite many potential benefits, intermittent fasting is not suitable for everyone. The following groups should be particularly careful or avoid it altogether:

• People with pre-existing medical conditions (e.g. low blood pressure, metabolic disorders, chronic illnesses)
• Pregnant and breastfeeding women
• People with eating disorders
• Underweight people
• Elderly people

Scientific status

Although many studies show positive effects, there are still no long-term studies on the effects of intermittent fasting as a conscious form of nutrition in humans[1][4]. Research into the effects on health and ageing processes is still ongoing.

Conclusion

Intermittent fasting can be an effective way for some people to control their weight and potentially improve their health. However, it is important to consult a doctor before starting, especially if you have a pre-existing medical condition or are in a particular life situation.