Fasting, but correctly: This is how you can fast healthily and easily!

Return to the "Stone Age Metabolism"

Having food available to us around the clock - from an evolutionary perspective, this is a very short period of time. There were harsh winters and poor harvests. It is only in the last few decades that our bodies no longer have to cope with longer periods of fasting. Processing a large amount of food day after day - our bodies have not yet adapted to this on a biochemical level. It affects our metabolism, especially the frequent consumption of many snacks and meals. Our bodies then lack the valuable breaks that we, or rather our cells, need for regeneration and repair. It is not without reason that we usually have no appetite when we are, for example, suffering from a cold. The body and immune system promote a break from food in order to regenerate as quickly as possible.

Intermittent Fasting: The Three Methods

This is how intermittent fasting works: Intermittent fasting, also known as interval fasting, involves alternating between fasting and eating periods at short intervals. The time windows vary depending on the variant, either within a day or involving a specific number of days per week.

• 16:8: You fast for 16 hours overnight and are allowed to eat two to three meals within an eight-hour window during the day. It is important to have a three to four-hour break between meals. The great thing is that most of this time is spent sleeping. This method is uncomplicated and can be easily integrated into everyday life.

• 5:2: Five days a week you eat normally, two days you fast, consuming primarily 500-600 kcal/day through fruits and vegetables. This method is suitable for varying daily routines and is easy to maintain, as even on fasting days you do not have to completely abstain from food.

• ADF-Fasting: ADF stands for "alternate day fasting", where fasting occurs every other day. One day involves eating normally within a 12-hour window, while the next day is a fasting day. This method requires more discipline but can lead to quicker weight loss.

What happens in the body during intermittent fasting?

During meal breaks, the body switches to a metabolic process called autophagy (from the Greek "self-consuming"). The body cleanses itself from the inside and eliminates defective and old cells. Some researchers believe that this recycling program starts after about 12 hours without food, while others estimate it to be between 13 to 14 hours. A scientific proof regarding this is still pending.

Studies show the numerous benefits of intermittent fasting.

Autophagy, the cell's cleaning program, is regularly activated during intermittent fasting, which inhibits inflammation and has a positive effect on metabolism and health. In 2019, Graz scientists published their study results in the specialist journal Cell Metabolism, which was conducted on 100 healthy participants without overweight. The study examined the long- and short-term effects of alternate fasting (fasting for 36 hours, followed by 12 hours of eating). Already after one month, the participants' health had improved¹:

• Lower blood lipid levels (LDL cholesterol decreased)

• Weight loss of approximately 3.5 kg

• Reduced inflammation markers associated with aging processes

• Reduction of visceral fat (fat that surrounds the organs)

• No negative effects, even after six months

Especially as a long-term practiced model, according to the researchers of another review, intermittent fasting is a health-preserving concept that improves metabolism and reduces associated diseases².

Another study confirms that intermittent fasting has positive effects on body weight and metabolism³.

However, to fully tap into the health potential, it is not only crucial to keep an eye on the clock.

Healthy intermittent fasting - that's what matters

The "when" plays the biggest role in intermittent fasting. However, the "what" must not be overlooked and, for example, as soon as the 16h/24h fasting period is over, a frozen pizza should not be put in the oven. Even though it is often claimed that only the eating window is crucial for positive effects: If one eats unhealthily, a malnutrition including its effects on our body can result, despite weight loss.

To maximize success, it is recommended to consume foods that help stabilize blood sugar levels and do not cause them to spike. This includes vegetables, legumes, fruits in moderation, as well as whole grain products and (plant-based) dairy products. A healthy, balanced, and varied diet with as little processed foods as possible should be the foundation - especially when practicing intermittent fasting.

The high persistence rate is probably the decisive factor for the success of intermittent fasting. Even people who have failed in numerous other attempts to lose weight often succeed with intermittent fasting. The crucial point is: the chosen fasting rhythm must suit the individual. Only then will one stick with it in the long term.

Not sure which fasting interval is best for you? Be aware that you need to find the option that is most compatible with your daily life - even if acquaintances rave about option XY. Once you know what is important and suitable for you, you will find the right model for yourself: Go through a week mentally day by day and check which fasting times are actually practicable for you. For regular daily routines, many choose the 16:8 fasting method. For shift work or if it is easier for you to fast on a few days, the 5:2 fasting method may be the suitable option.

After the adaptation phase, many have little difficulty sticking to eating according to the clock if it is adapted to their own daily routine and can be easily continued. It doesn't always have to be a strict either-or situation: It is also possible to fast for a week every few months using the ADF method and follow the 16:8 method for the rest of the year.

Buchinger Fasting: The Basics

Fasting for health refers to all fasting cures used for regeneration and detoxification. The Buchinger fasting method is particularly well-known. The German doctor Otto Buchinger (1878-1966) freed himself from his rheumatism pain in 1919 through a self-prescribed fasting cure. Since then, Buchinger has been considered the founder of therapeutic fasting. His goal was to rid the body of toxins and stimulate self-healing powers. Because the body still absorbs important vitamins and trace elements despite fasting, the Buchinger therapeutic fasting is considered particularly healthy and well-tolerated.

• It starts with a fruit or oat relief day and a colon cleansing.

• This is followed by 5 to 14 days of fasting.

• In addition to tea and water, you are allowed to consume up to one liter of vegetable broth as well as fruit and vegetable juices daily.

• Starting with an apple, then the two to three build-up days begin.

• It is recommended to do the Buchinger fasting under medical supervision. In case of illnesses, you should consult with your doctor to determine if and in what form the Buchinger fasting is suitable for you.

• Ideally, the fasting cure is supported by some exercise in the fresh air.

Healthy Buchinger fasting - that's what matters

Even though solid food plays a minor role in the Buchinger therapeutic fasting, it is crucial to drink enough to stimulate the cleansing processes of the entire body. Fasting physician Dr. Otto Buchinger recommended consciously consuming vegetable soups as well as vegetable or fruit juices in addition to water. The vitamins and trace elements contained in them help to support the body during fasting.

The world's largest study on the Buchinger therapeutic fasting confirms that the body benefits from important nutrients in the vegetable soups and juices during fasting. The study was conducted at the Buchinger Wilhelmi Clinic on Lake Constance in cooperation with Prof. Dr. Andreas Michalsen (Charité University Hospital Berlin)⁴.

The authors arrived at the following results: Buchinger fasting is a suitable and safe approach to counteract age-related diseases and chronic metabolic disorders. Interestingly, 93% of the participants reported no feelings of hunger during the fasting period. The following results were achieved in detail:

• Successful mobilization of fat tissue and weight loss

• Effective fat and sugar metabolism

• Improvement of blood pressure as well as reduction of blood sugar and HbA1c

• Improvement of cholesterol and blood lipid levels

• Improvement of health complaints in 84.4% of the participants

Are you interested in the topic of Buchinger therapeutic fasting and would like to try it out? It is best to consult an experienced fasting guide or a fasting clinic.

Who should not fast

The following groups of people should not practice intermittent fasting according to experts:

• Pregnant and breastfeeding women

• Underweight individuals

• People with eating disorders

• Children

• People who take medications that affect metabolism (e.g. medications for high blood pressure, diabetes) and want to try fasting should discuss this with their doctor

• In case of existing medical conditions, you should also discuss with your doctor whether fasting is advisable for you and in what form