Fit & slim through meal breaks

Most people actually eat around the clock. A small fruit yoghurt between breakfast and lunch, two chocolate bars against the afternoon low and a latte macchiato when it gets stressful. And such a Brezerl on the way home as an appetizer for dinner. At the slightest feeling of hunger is already refilled. And our organs, the stomach, the liver, our metabolism, toil around the clock as well. The insulin level but without appropriate breaks has no chance to sink back to a normal level, the body automatically creates fat storage. In the long term, the risk of developing diabetes and other civilization disorders increases. The solution is as easy as Anna Cavelius, science journalist and specialist author, writes in her new book "Intervallfast" (Scorpio, йo 17.50). Eating breaks is the simple strategy. Allow the body to rest for a few hours. "The human metabolism has been polarized since Lent for Lent," said the expert. "That's why short-term fasting is still ideal for a healthy weight." What you need is just a minimum of discipline. The reward is huge: "In the long run, you will not only get rid of the bacon because your metabolism is learning to live off the reserves, you feel better and wonderfully carefree." And you return to what you eat, bringing back control of the food. How to do it? "Those who want to feel their normal hunger and satiety again at first, are well advised to take short breaks of five hours between meals," says the author. This is also a good way to maintain your weight. If you want to do more, you can skip one meal a day or extend the nocturnal abstinence to 14, better still 16 hours. Say: eat something at 16 o'clock and then feast again at 8 o'clock or at 20 o'clock dinner and bring the cutlery out again the next day at 12 o'clock. "Once a week or more, you decide." For hard-boors, there are even more intensive variants. Start with one full day of fasting a week and then have another, or even eat and fast every 24 hours. On the days of fasting, you drink water and tea, and if it is hard to keep up, vegetable soup and smoothie (recipes in the book) are allowed. In the rest of the time "you eat in moderation, what you feel like", with a healthier eating habits should be self-adjusting. The rule of thumb is that the more carbohydrate-rich and low-protein a meal is, the faster your hunger returns. How long should you fast? Everyone is free. The daily breaks between meals and the extended timeout at night "would be worth it," says Cavelius, "becoming a lifelong habit". WOMAN: Fasting ?! The term puts it all on the same hair … Cavelius: Yes, such a multi-day fasting can actually be quite a challenge the first time, even if it is a super good. Intervall fasting is almost the fast-light version. Anyone who manages to eat for four to five hours can not do that. Because that's the shortest fasting interval – the break between two main meals that you survive without snacking. WOMAN: And what exactly do these meal breaks bring you? Cavelius: The clearest advantage is that the blood sugar settles back to a normal level and sets a healthy feeling of fullness. This protects the digestive organs, the vessels and the pancreas. In the long run, this also brings about metabolic imbalances, which are the result of frequent, high-energy snacks. The second advantage is that you do not have to spend much time on dieting, and the nocturnal fasting phase provides a deep sleep. WOMAN: It always means that you should not eat too late. Cavelius: When you eat late, the digestive hormone revolves insulin in the blood. This slows down the sleep & regeneration hormones somatropin and melatonin. But even nocturnal food breaks from 14 hours have a positive effect on the metabolism. The natural regeneration processes run better when the digestion is at rest. So really losing weight while sleeping. WOMAN: Intervall fasting is certainly a way to get rid of kilos !? Cavelius: Sure. The good thing about it: Because you eat regularly, you do not lose muscle – just like with reduction diets – but you get the muscles, these important allies, in burning fat. The more active you are in terms of exercise, the better. WOMAN: What about the yo-yo effect? Cavelius: It does not exist because the periods of hunger are so short. The body also does not switch to the dreaded economy mode. WOMAN: If someone can only make the five-hour break between meals, is that alright? Cavelius: This is the best way to start and should become a lifelong habit. These breaks correspond to our biological metabolism program, the body really needs them to function well. And it's that easy. WOMAN: Do you get used to the meal breaks after a while? Cavelius: Yes, that's relatively fast. After three weeks, you have usually got used to it. That's how long our brain needs to adapt to new habits. If the body has adjusted to the principle of variety, he still takes food in the eating-free periods to himself – only he gets the now from their own fat reserves. He then nibbles on his belly fat and turns on the garbage disposal in the cells. WOMAN: Feeling hungry can therefore also be combined with doing something good. How do you know which fasting rhythm is best for you? Cavelius: On your own well-being and whether you can act well the hunger feeling, say: whether you remain efficient and focused. WOMAN: How could Interstate Fasting look like for a working woman who still has family to look after at home? Cavelius: The meal breaks between meals are quite easy. She can occasionally extend the nocturnal fasting phase by having dinner earlier than the rest of the family – and then she will not be hungry when sitting with the children at the dinner table. On a weekend, when the partner takes over, she can also fast 24 hours, use the time for a nice mindfulness, exercise and beauty day. WOMAN: I'm sure your health will be especially happy !? Cavelius: Fasting, including short-term fasting, has many positive effects on organ and vascular health and the immune system. Of course, the prerequisite is regularity. WOMAN: And as for the widespread disease type 2 diabetes: Can you protect yourself with interval fasting or even improve the symptoms of the disease? Cavelius: Yes, short-term fasting and a balanced, protein-optimized low carb diet are proven to protect against this metabolic disorder and can also alleviate symptoms as soon as the first few pounds tumble and the cells react sensitively to the hormone insulin again. WOMAN: You say "protein-optimized": What are the best sources of protein? Cavelius: Low-fat meat, poultry and fish, preferably in organic quality. Then they are less burdened with antibiotics and stress hormones. Pulses such as chickpeas, lentils, beans and Co. as well as eggs, dairy and milk products are also recommended. So that protein does not acidify the body, it is important to eat a high proportion of base-forming vegetables and fruits. WOMAN: What are the biggest enemies in our food? Cavelius: Sugar, sugar and sugar, the cheapest and most unnecessary food that is making huge profits for our food industry, making whole societies thick and sick. WOMAN: If someone is struggling to switch to longer meal breaks, are there some little tricks? Cavelius: Yes, of course, there is a small emergency case with calorie-free or low-energy snacks, for example: 1 hard-boiled egg, 1 to 2 slices of cooked ham, 1 cup of cottage cheese or skimmed quark (200 g) to taste with stevia or herbs, 1 Harz cheese (100 g), z. With vinegar-oil-onion dressing or with mustard, 1 can of tuna in its own juice, raw food, z. Cucumber slices, pepper strips or tomatoes, 5 nuts, especially almonds or Brazil nuts, or a clear soup: Ideal are bouillons made from vegetable stock with herbs or a few thinly cut mushrooms. 1 large glass of water or 1 cup of tea. WOMAN: Are there traps that you can fall into? That one eats more, for example, after the break, etc.? Cavelius: One hurdle is stress. It only helps to quickly eat something that makes you happy and calm again. Because chewing or sucking calms down. We learn from our earliest childhood. Sweets are very popular under stress – and they cause insulin stress and food cravings more and more. Then it may be a healthy, light snack: see above. And as far as the meal is concerned: If you take enough protein, namely 1 gram per kilogram of body weight, the daily amount spread over three meals, eating with pleasure and plenty of fiber-rich and voluminous vegetables and a few side dishes, then you develop no cravings and also exterminates no more. WOMAN: Are you a follower of Bernhard Ludwig's method of fasting one day a day? Cavelius: Yes, this is a great way for those who do not have children in the house who need regular meals on the table. It brings healthier and in terms of desired weight, of course, faster effects. WOMAN: And "Metabolic Balance"? There is also a minimum of five hours between meals. Cavelius: This is great for working with family, and you're on the safe side in terms of nutrient supply.