“Calories are the small animals that sew your clothes in the closet tighter overnight.”
We know that counting calories is a very popular way to lose weight. And it sounds really easy.
The number of calories the body absorbs
is smaller than those burned by the body = lose weight
The number of calories the body absorbs
is greater than the ones the body burns = gain weight
Now you just have to count those calories and pay attention to the right amount. That's it!
Really? Have you ever found something in life that was actually as simple as it looked at first sight? Probably not (and if so, then tell me about it in the comments :-)). There are some challenges with this simple counting. And when they add up, that ultimately makes calorie counting just plain nonsense. Besides that it is a pain in your you know what.
Instead, counting hours makes more sense and is so much easier.
If you really need to know....click below.
What is QuickFast?
The diet industry can no longer deny this. Intermittent fasting speeds up fat loss: Almost no matter what else you eat - intermittent fasting depends on when you eat not what you eat. What methods of fasting there are, how weight loss works with intermittent fasting and what are the benefits and dangers, you will learn right here.
Fasting is merely the Flipside of Eating
If you’re not eating you’re fasting. Between meals, let’s say from breakfast to lunch, you’re already fasting when you don’t eat anything in between. At night by default your fasting period begins after your last meal, usually dinner, and ends with breakfast (which “breaks” the “fast”).
Fasting is the simplest and surest way to force your body to burn sugar. And then, after a long enough fasting period your body will start to burn fat.
You’re either eating or not eating. The goal is to extend the periods of not eating. I call it NEATING - when you’re N(ot)Eating you’re Neating.
Intermittent Fasts are periodic and temporary in nature. Why QuickFast? Because with QuickFast the fasting periods are short or shall I say quick, usually lasting anywhere from as little as 3 hours to no more than 24 hours - at most skipping 2 meals. Unlike healing fasts which can last from 3 days to several weeks. Even though intermittent fasts are shorter their healing and weight loss potential is just as powerful.
How to lose weight with intermittent fasting
For a long time, fasting was considered primal. But then Michael Mosley from the UK and others came along and thanks to their own weight loss stories they became the new diet gurus overnight. Some even losing 20 pounds in three months thanks to intermittent fasting. Since then, intermittent fasting is no longer just a trend, but is considered an all-purpose weapon in the fight to lose weight. It’s supposed to speed up fat burning and even help you rejuvenate. In fact, studies have shown that interval fasting is super healthy - putting all other diets in the shade. How interval fasting works and what methods are available for intermittent fasting, you will learn here. We explain which concept is best for you and how much weight you can lose with each method. In order to know what exactly you are allowed to eat and drink, we have also put together a daily schedule for you.
The Steps to Intermittent Fasting
Intermittent fasting (Latin intermittere = interrupt, suspend) - also called interval fasting or part-time fasting - is not a fasting cure in the classical sense. Instead, phases of normal eating alternate with periods of complete abstinence. This type of diet makes it possible to benefit from the many benefits of fasting without causing cravings or feelings of weakness. For many, the main motivation is probably weight loss.
This is how intermittent fasting works
If you want to try intermittent fasting, there are 3 basic rules for you
Depending on the individual goals and preferences, different forms of intermittent fasting are possible, which vary in their timing from when you fast and when you eat.
How long should I interval fast?
Unlike fasting for healing purposes, fasting is not limited to a specific period of time, but can be used daily. If you do well with interval fasting, you can practice it for the rest of your life. It is also not important to keep strictly to the given times or intervals each day. You will also feel the positive effects if, for example, you intermittently fast on three out of seven days a week or once, twice a week depending which way you’re fasting. You can also mix and match or switch to different methods to better suit your lifestyle and life events.
To start, you can begin your fast with a few days a week when doing the 16:8 fast or once a week with the 6:1 fast. And don’t worry: Our body is well prepared not to eat for extended periods of time. But the more often you can do it, the better it will be for your overall health - and to reach your weight loss goals.
The different methods
16 to 8, 10 in 2, 6 to ... what? Do not worry, you do not have to be a math genius to figure out these terms. Behind these numbers are no hidden or complicated calculation formulas, but instead it describes different methods, which you can do with the intermittent fasting. Here are the most popular ones.
12:12 - Eat 12 hours, fast for 12 hours
Intermittent Fasting for beginners. Going at least 12 hours without eating has pretty amazing weight-loss benefits, a new Salk Institute study has found. This most basic form of intermittent fasting, based on this latest scientific research should be the start for everyone. At minimum you should rest (fast) for 12 hours between dinner and breakfast. According to researchers, fasting for 10-16 hours can cause the body to turn its fat stores into energy. This should encourage weight loss.
The 12:12 method is also a good precursor to the 16: 8 method , where the daily period of food intake is more limited in time.
That's how it works:
You decide on and stick to a daily 12 hour fasting window. The time from your first meal of the day, usually breakfast, until you last meal makes up your "feeding" interval. Simply put, if you typically eat dinner at 8PM and breakfast at 8AM the next day, then you're fasting for 12 hours. During the remaining 12 hours you can eat your meals. It's recommended to follow a healthy, balanced diet and to also keep a fasting period of 3-4 hours between meals and snacks. In general this will allow you to have 3 meals plus an optional afternoon snack during the day.
16:8 - Eat 8 hours, fast for 16 hours
The currently most popular form of intermittent fasting is the 16: 8 method, to lose 10 pounds are easily possible. The concept comes from research, was initially a megatrend with actors and performers and is meanwhile also totally hip with everyone.
16: 8 is based on "time-restricted feeding". This means that the daily period of food intake is limited in time.
That's how it works:
In each 24-hour interval, you are allowed to eat within an 8-hour time slot, and then not in the remaining 16 hours. That means you have to time your meals differently. Normally you would have dinner at about 8 pm, and maybe have breakfast again at 7 in the morning. So the nighttime eating break is quite short - only about 11 hours long. If you still have a snack after dinner, it will be even shorter. With the 16:8 method, you try to extend this break to 16 hours. That is, eat dinner earlier and have breakfast later. Recommended are three healthy, balanced meals, two (skip breakfast) are also completely okay! During the eight hours, you can basically eat what you want, you do not have to resist anything. It is clear, however, that it makes no sense to continuously eat fat and sugar rich food. If you are very disciplined, try not to snack between your meals: this will allow you to put in small fasting intervals again.
Incidentally, the tougher form of 16: 8 is the 20: 4 variation - also called Warrior Diet. This extreme method is not suitable for beginners and only suitable for a short time.
Whole days fasting according to the 5:2 method
The British nutrition expert Michelle Harvie developed the 5: 2 concept with her colleague Prof. Tony Howell at the University of South Manchester.
That's how it works:
Eat what you want in five days - and fast for two days. Whereby a small amount of food is allowed: Women may eat up to 500 kcal, men up to 600 kcal, for example in the form of vegetables, fruits or soup. So you can make the fast days already more pleasant. The choice of fasting days is arbitrary. They just should not be consecutive. So you can relax, for example, participate in a birthday party or go out to eat. It is important to drink enough, but always calorie-free and preferably water and teas.
6: 1 - eat 6 days, fast 1 day
California-based journalist and author Jane Kennedy is the inventor of the one-day diet. Her main topics are health, neuropathy and wellness.
That's how it works:
This method uses only one day a week for fasting. The focus on this day is on a lot of liquids (at least 100oz or 12 cups) and fat burner drinks.
For example: 1 tsp apple cider vinegar and 1 tsp honey in a glass of water. Or: the juice of half a lemon in a glass of water. The drinks dampen hunger and stimulate the metabolism. Diluted juices, whey and fat-free broths are also permitted. Coffee, alcohol and calorie drinks must be avoided. On the remaining six days of the week you eat as usual - of course as varied as possible and stay calorie-conscious. It is best to eat nothing heavy in the evening before fasting day. So the body can tune in on the diet.
Eat 1:0 in 2 - Eat 1 day, fast 1 day
First, you have to understand this: 1:0 (pronounced "one zero") in 2 means one day of feeding (1) and one day of fasting (0) within 2 days. The method is also known as alternating fasting, so eating and fasting alternately - which sounds better! The term was invented by the Austrian cabaret artist and psychologist Bernhard Ludwig.
His motto: "Lean and stay slim". He has lost over 40 pounds with this method and wrote a book about his recipe for success: Tomorrow I can eat what I want. Unfortunately it’s in German, but I’ll explain.
That's how it works:
Every other day is a fasting day. The food intake on the day of eating usually takes place over a period of 12 hours. This is followed by 36 hours, during which you do not eat. So your body is only deprived of nutrients for a short time. On eating days everything you like is allowed. Try not to go over the limit and stay with a normal calorie intake. This is followed by the fasting day, where only calorie-free drinks such as water, unsweetened tea and black coffee are allowed in moderation. Also a fat-free broth is ok. To make the alternating fasting more suitable for everyday use, there are “joker” days. For example, at invitations, celebrations and other events. Then you eat for two consecutive days and postpone the fasting day by 24 hours.
Duration: until you reach your reasonable desired weight, then if necessary to hold the weight.
Dinner skipping - eat during the day, fast in the evening
The time tested dinner skipping can be regarded as the precursor to intermittent fasting. Recent studies show that it makes perfect sense to stop eating after 4 pm. This is related to the circadian rhythm - day and night determine the metabolism. So it happens that the same food eaten in the morning causes a lower rise in blood sugar levels in subjects than when eaten in the evening.
Amazing! Better starve in the evening.
That's how it works:
As the name implies, you should skip out on dinner with dinner skipping. You can improve the effect by having as many hours as possible between the last meal of the day and the next, ie breakfast. During this time, you may take calorie-free drinks such as water and unsweetened tea. In the evening though, it’s better to refrain from coffee, as it can negatively affect your sleep. Make sure at breakfast the next morning you do not pack extra calories saved from the evening.
How healthy is intermittent fasting?
Countless reports speak for themselves: Intermittent fasting seems to work and kills the pounds. But, what does the scientific evidence look like? Is it really as healthy as always claimed?
In fact, studies have shown that a slightly lower calorie intake leads to a higher life expectancy and can prevent or ameliorate many diseases.
For example, in tests with mice that have been specifically targeted for food breaks, improvements in blood levels and decreased likelihood of diabetes, cancer, or heart disease have been identified by a slight calorie deficit.
In another study, intermittent fasting even had life-prolonging effects.
And as far as weight loss is concerned, previous studies have come to a positive conclusion. An analysis from 2015 concludes that intermittent fasting is a valid way of limiting energy in terms of weight loss, fat mass and blood sugar regulation.
Another study has shown that intermittent fasting is superior to dieting, which continually reduces calories and carbohydrates. Subjects showed greater body fat reduction and improved insulin sensitivity.
Opponents of the popular 16:8 method on the other hand hold this against it: 16 hours are much too short to produce a ketogenic metabolic condition in the body compared to long-term fasting - therefore preventing the switch from glucose storage to fat burning.
For the body, especially for the heart, the concentrated food intake alternating with pseudo-fasts may be extremely stressful.
Nutritional evaluation by the FDA
The US Food and Drug Administration points to the fact that there are only a few human studies to date that demonstrate the effects of intermittent fasting. The many different forms of fasting and the different study participants (e.g., normal weight or overweight) further complicate the evaluation. At the time there are no studies on the long-term effects of fasting.
Nonetheless, the FDA emphasizes that past data indicates that intermittent fasting has a positive effect on our health and weight loss.
Risks and Side Effects
There are no specific risks of intermittent fasting. Side effects of intermittent fasting may include fatigue or headache. If you find these symptoms pertain to you, it's best to check with a doctor if and how you should practice one of the fasting methods.
This also applies if you have pre-existing conditions such as diabetes or low blood pressure or are severely underweight.
Another important aspect of intermittent fasting is that you should eat a well balanced diet during the phases in which you can eat. If you take in less calories than you usually do during fasting, it's even more important that they come from nutrient-rich foods and provide you with all the nutrients you need.
Who should do intermittent fasting?
For many people, the practice of fasting can be an interesting approach to losing body fat without banning certain foods or keeping current body weight despite indulging in some sweet delicacies.
It may be easier than dieting for many, simply not to eat for one or two days a week, or not to eat for 16 hours a day - with the certainty of not having to forego anything the next day.
Among sportier, more active people it’s just the food that makes the 16:8-interval more popular. They build their sport activities into the fasting phase in the morning and then tank energy from noon on. Not just for losing weight, but because it works well.
A late breakfast and / or an early dinner is feasible for many people. For that, they can save themselves from calorie counting and the demonization of carbohydrates or fats.
In addition, intermittent fasting is particularly suitable for office and everyday life and requires almost no planning or prior knowledge.
Another advantage of the part-time fasting method is that you learn again to distinguish between genuine hunger and appetite. If we eat nothing for a long time, hunger usually vanishes by itself - because the body usually has enough reserves to compensate for some missing meals.
If you want to lose a few pounds quickly without giving up your favorite dishes, you can succeed with this method.
However, a more consistant calorie intake may be more useful for some due to their individual exercise routine or professional stress. Part-time fasting and weight loss may not be the best option for everyone.
Diet with intermittent fasting: What you can eat and drink
With intermittent fasting, there are no requirements, what you should eat or drink. That means: salad and chicken are okay - but also burgers and coke?
The FDA criticizes that many concepts of fasting give no, or very vague, recommendations on what to eat with intermittent fasting. Often there is no nutritional change at all, when beginners start with interval fasting.
If you continue to eat unhealthily, you may still lose weight - but that's not healthy.
In order to get the maximum benefits of intermittent fasting, you can not get around a balanced diet. This means: two to three large meals a day, which provide you with filling proteins, healthy fats, energy-giving carbohydrates and other vital nutrients.
Breakfast may include an oatmeal dish, whole grain cereal with fruits or an omelette with vegetables and avocado. For the most part, lunch and dinner should be made from vegetables, healthy carbs and fats plus proteins, such as chicken, fish, or once a week red meat. Sweets, trans fats and alcohol should be avoided as much as possible.
Green vegetables such as broccoli, spinach or bok choi contain only a few calories, but trump it with a variety of vitamins, minerals and phytochemicals.
Fruit should also not be missing, for example strawberries, blueberries, bananas or apples are good choices.
Good fats made from avocados, salmon, olives or seeds and nuts give you the energy you need throughout the day.
We recommend a vegetable based meal for the last meal before and the first after fasting as it balances and helps the body to reduce its levels of unwanted substances.
What can I drink during the fasting phase?
No matter what fasting method you have chosen for you: It is important that you drink enough - especially during the phases of non-eating. So you support the fat burning and cell regeneration.
The best is regular water or unsweetened herbal or fruit tea. Milk, soft drinks, sweetened ice tea or other energy drinks are taboo.
Coffee is perfectly okay - when you do, then keep it black. Unfortunately, latte macchiato and cappuccino do not count as they contain milk.
Can I drink alcohol?
Yes, alcohol is allowed, but only during the meal window and in moderation. When you drink alcohol during the fast, you break the fast
Daily Plan: Recipes for intermittent fasting
After fasting you are allowed to basically eat what you want in the meal phases and you do not have to resist anything. It is clear, however, that it makes no sense to continuously eat fat and sugar rich foods. If you are very disciplined, try not to snack between your meals - this will allow you to put in small fasting intervals again.
Although there are no guidelines on how to eat on intermittent fasting, there are a few rules that you should follow.
For the most popular variation, the 16: 8 method, we have put together an example day.
According to expert Dr. med. Petra Bracht the ideal dining window is between 12 noon and 8pm. However, many do not manage to organize an early dinner because of their working hours - they can push breakfast further back.
Tip: If you want to start with intermittent fasting, then try it out on the weekend. With an early dinner, a late brunch and a lot of sleep in between, it's relatively easy to get to the 16 hour fast.
Your day during Intermittent fasting could look like this:
08:00, at home: Two large glasses of water
09:00, in the office: A cup of black coffee or a cup of unsweetened herbal tea
until 11:00 am: two glasses of water or tea
11:00 am: Breakfast - Overnight Oats in a glass, Muesli in a Tupperware or a satisfying Green Smoothie will give you energy after the fasting phase.
1:30: Lunch - As you may not be hungry yet, light dishes like soups or salads are ideal. The more colorful, the better, e.g. Salad Bowls and Quinoa or Chickpea Salads. Make sure that you also have protein-containing and fiber-containing foods in the salad, such as chicken, tofu, beans or lentils. They’ll keep you full for a long time.
4:00: careful, now the afternoon lull sets in. Vegetable sticks with hummus, a handful of nuts, two pieces of dark chocolate or an apple will help you stay focused at work.
6:30: Dinner - Now you can enjoy again, before fasting. Cook a delicious vegetable curry with rice, a fiery lentil dish with spinach or a potato salad with zucchini, green asparagus, tofu and fresh herbs. Be sure to use high quality and healthy fats, e.g. Olive or linseed oil.
In between: drink plenty of water. A cup of fruit tea helps with sweet cravings in the evening.
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