Start with Intermittent Fasting! This is how it works!

Lose weight, detoxify healthily and do not starve during the entire Intermittent Fasting Plan. This is the concept of intermittent fasting - also called interval fasting. Here you get information about the effective method 16 8 fasting.

More and more people are abandoning normal fasting and diets.

Instead, they rely on intervals in which they take a break from eating. The whole thing is called interval fasting.

It is never about starving for days or doing a zero diet. Because that is anything but healthy.

As a result, our body lacks many nutrients. This can have short and long-term consequences on the entire body. Hands off such means and methods!

Would you have guessed that losing weight without hunger can be so easy?

The 7 golden rules for your success with an interval fasting plan

You can read about the different methods and options a little further down. But no matter which interval fasting plan you choose, there are a few basic rules that will help you get started.

1. Start on a day when you have little stress and a chance to rest.
2. Don't start with 16 8 fasting right away. 14 to 10 is fine to start with. If you do well with that, you can extend the fasting window to 16 hours.
3. Avoid too strenuous sports. When fasting, you will lack strength, especially in the beginning.
4. Set on walks, walking and plenty of fresh air.
5. Listen to your body! You feel dizzy all the time, you have 0 power and a constant headache? Then interval fasting might not be the right thing for you.
6. Eat normally again after intermittent fasting. But of course healthy and no longer so rich in calories.
7. Eat very healthy throughout the fasting process and cook fresh. You can find more nutrition tips at the end of the post.

Tip: The great Cookbook for intermittent fasting* with over 70 recipes from Amazon! Here you'll find lots of delicious recipes under 400 calories.

Basically:

If you don't have a plan, you will quickly lose sight of your goal. Especially then, there is a great danger of falling back into old behavior patterns.

Because we know how difficult varied and healthy food is, we have the We Go Fit Nutrition Plan created. It will help you achieve your goals.

It is often very difficult to eat right. Especially with recipes, you quickly reach the limits of creativity. That's why it's worth making a cooking plan. It's best to plan what you're going to eat for a week in advance.

A conscious diet will not only bring you closer to your dream figure. You will also change mentally. If you eat healthy, you'll be in a better mood and have more power.

So that you can succeed, you can take part in our We Go Fit Program Create your personal nutrition plan. You choose your goal (e.g. lose weight) and the interval program.

We'll put together a nutrition plan that fits your needs and that's 100% for you. It's very easy. Give it a try :)

Click here to put together your personal nutrition plan!

The 16 8 Interval Fasting Plan

The best known and most common method of intermittent fasting is the 16 to 8 method. It is often referred to as the 16to8 method or 16 8 fasting.

I have tested them for 7 weeks and recorded my experience in a separate post.

Dei 16 8 method in test - My 7 weeks experience

The name gives away what the program is. In 16 8 fasting, you abstain from solid food for 16 hours. The next 8 hours you can eat.

By the way, a variation of the 16 to 8 fast is the 14 to 10 method. So fast 14 hours and eat 10 hours.

Very popular is the 16 8 fasting, because it is very easy to apply. You postpone your breakfast and do not eat too late in the evening.

16 8 Fasting & Food

Within your eating window, you provide your body with vitamins and nutrients. In the 8 hours you usually eat 2 to 3 meals.

At first, this can be very unfamiliar. The inner clock first has to adjust to it. Therefore, the eating window should fall on a very similar time period both during the week and at the weekend.

16 8 Fasting: The fasting cycle

During your 16-hour fasting phase, you eat virtually no calories. Ideally, it is even really 0 calories.

Drinks that are allowed during fasting:

• Water

Whether sparkling water or still water is up to you. For the body, tap water or mineral water without sparkling is easier to digest and gentler.

If you like, you can add a little mint to the water.

With these simple recipes you easily manage to drink more

• Unsweetened teas

Here you should put especially herbal teas on the plan. They are very natural and purify the body. By the way, there are also Teas that help lose weight can help.

• Coffee

Yes, coffee makes fasting a little more bearable. But you have to say goodbye to coffee latte and co. Allowed is the coffee black or with a small sip of milk. In any case, always without sugar.

• Drinks with few calories

Drinks like Cola light with 0 to 1 kcal per 100 ml. However, we completely advise against Cola light and Co. The ingredients are extremely unhealthy and artificial.

In total, you do not eat more than 30 kilocalories during the fasting window.

The 16 to 8 Intermittent Fasting Plan

There is no fixed time for the start in the morning. But to give you a starting point, we have a suggestion for your 16 8 fast:

• Last dinner in the evening at 8 pm
• Fasting from 8 pm to 12 am
• So your first meal is at 12 noon. From noon to 8 p.m. is your eating window. After that, the fasting period begins again.

This is how to lose weight healthily without renunciation!

Your Interval Fasting Guide for the 16 8 Method

To make it easy for you to get started with intermittent fasting, we've written some very specific instructions for you. This is what your day could look like with 16 8 fasting.

Intermittent fasting in the morning:

Make sure you get enough sleep the day before. The first days are really exhausting and exhausting. Plan at least 8 hours of sleep, so that you can start well rested in the interval fasting. A Saturday is best for this.

Get up at 7 o'clock. Start the Day with a cup of green tea. It promotes fat burning. Alternatively, you can also drink coffee. Avoid sugar if possible. If there's no other way, you take a little Erythritol*.

Tip: Erythritol* you can order from Amazon. You get the calorie-free sugar substitute in a 1 kg dose.

To perk up you can do a casual session of Yoga in the morning do. Or you go for a casual run.

On the first day you will probably also have enough energy for HIIT (High Intensity Interval Training have). On the other days, as a beginner, it's best to take it a little easier in terms of sports. That does not mean to renounce sports, but no too intensive units!

Brew yourself a whole carafe of tea and start drinking. Many teas are good for weight loss and especially good for intermittent fasting. You can always reach for herbs of all kinds.

Do diet plans really help you lose weight?

By pouring the drink into a pitcher, you always have an overview of how much you have already drunk. Add a little fresh lemon to the tea or water. This brings the acid-base balance into equilibrium.

Until the first meal at 12 o'clock, it's drink, drink and drink some more.

Lunch when fasting in intervals

Well, is your stomach rumbling already? As you can see, you can eat lunch at 12 o'clock just like others. Provided you haven't eaten anything after 8 p.m. in the evening.

Now you should eat healthy, varied and filling food. So no pizza, no kebab or similar.

If you're running out of ideas for healthy recipes, consider picking up an Intermittent Fasting cookbook.

On your plan are now a lot of vegetables, fruit, lots of protein and good carbohydrates. Protein and good carbohydrates keep you full for a long time and keep blood sugar levels constant.

TipFor a sufficient protein intake during weight loss, you can also reach for a Shape Shake. This special drink, you can order at Foodspring. It's called a Shape Shake and has a satiating effect, so you'll be full faster and eat less.

Those who continue to train will need more carbohydrates on training days. They give the body energy and strength. You should definitely keep your hands off low carb in any interval fasting plan.

You have to try this mega delicious vegetable pan with feta! 

Fill up your memory with home-cooked food. What should not be missing is a big bowl of salad with many different and colorful ingredients.

A healthy snack for in between

If you stick to an Intermittent Fasting plan, you can snack. But of course, no chocolate or other unhealthy foods.

Of course, fruit of all kinds is particularly suitable. If that's too boring for you, you can mix it with yogurt and a few grains.

In the photo you can see a yogurt punch with natural yogurt, Chia*, coconut flakes, oat flakes, berries and bananas.

Vegetables are also suitable for snacking. How about peppers, carrots, cucumbers, celery in sticks with sour cream and herbs?

The dinner during intermittent fasting

And in the evening it's once again feed :). Dinner takes place between 6 and 8 pm. Here, too, the motto is: freshly cooked is best.

In the evening, you can additionally put fewer carbohydrates on the menu. However, we advise against very light meals such as just a salad. After all, you need energy for the next day. You could add tuna or chicken to the salad to stay full longer.

If you're already eating at 6pm, you can have another healthy snack just before 8pm.

After dinner when fasting at intervals

At 8 p.m. at the latest, the last bite is taken during the 16 8 fast. There must be 16 hours between the last meal the night before and the first meal the next day.

In the meantime, drink plenty of water and tea. The next day, the first meal is waiting for you at 12 o'clock.

If you don't succeed at all, switch to a different interval fasting plan.

The 16 to 8 fast in short form:

• You fast for 16 hours a day. Those who cannot cope with this can also switch to the modified form, the 14 10 fast.
• You decide when your eating window starts and when it ends. You can eat for a total of 8 hours.
• Make sure the meal window falls on the same time all week.
• Drink only calorie-free or very low-calorie beverages during the 16 8 fast. Water and teas are particularly suitable.
• During the eating phase, make sure you eat fewer calories than you consume during the day. How high your calorie consumption is, you can calculate with many tools online.
• Women are often advised to 14 10 fast. Because 16 8 can upset the hormone balance.

Variants of the 16 8 method

Although the 16 8 fasting is the best known and most popular method, there are a large amount of variations and variations. Because not for everyone the 16 to 8 interval fasting plan is well suited.

You can only find out for yourself which method really suits you by testing it.

Options for your fasting plan:

• 14 to 10 fasting
• 20 to 4 Interval fasting
• 18 to 6 intermittent fasting
• 5 to 2 Fasting
• 36 to 12 fasting method

In principle, the same applies to all variations. For example, with 20 to 4: fast 20 hours and eat 4 hours.

The 14 10 Interval Fasting Plan

Or you can opt for the modified form: The 14 to 10 fast. This intermittent fasting is suggested to many women. It has to do with our hormonal balance. It can happen that with 16 hours fasting your period is missing and you get into a hormonal imbalance.

Whether you choose 14 10 or 16 8 fasting, your body will tell you. Listen to it and choose the fasting method that suits you better.

In the 14 10 fast, your day might look like this:

• Last dinner in the evening at 10 pm
• Fasting from 10 pm to 12 am.
• Your first meal is at 12 noon. From noon to 10 p.m. is your eating window. After that, fasting begins again.

The 5 to 2 Intermittent Fasting Plan

A variation of intermittent fasting refers to days rather than hours. In 5 to 2 intermittent fasting, you eat for 5 days and fast for 2 days.

In the 2 days of fasting you eat only 500 calories. It is important that these two days do not follow each other.

Like the other Intermittent Fasting plans, this form is used to lose weight. However, a little motivation is required. Because eating so few calories in two days is not easy.

But the advantage is that you only have to hold out for two days and can already look forward to the "normal" food days.

The 5 2 Intermittent Fasting Plan:

• Meal days: Monday, Wednesday, Thursday, Saturday, Sunday
• Fasting days: Tuesday and Friday (maximum 500 calories)

How you can lose weight with an interval fasting plan

During the meal hours or meal days you can eat "normally". That's what most instructions say. But, to really lose weight with intermittent fasting, you need to be on the Calorie deficit pay attention.

This means that you must eat fewer calories than you consume. Only in this way will your body be able to break down the fat deposits and use up reserves.

So during the time you are on Intermittent Fasting, you need to rethink your diet a bit.

Intermittent fasting doesn't give you a free pass to eat unhealthy. Just because you fast, you can't eat unhealthy food afterwards. You will only succeed if you stick to certain rules of nutrition. We have collected the basic tips for you.

Tips for eating during interval fasting:

• Put lots of low-calorie foods on your menu.
• Be sure to maintain a calorie deficit.
• Eat a varied diet rich in vitamins.
• Make sure you get enough micronutrients (vitamins, trace elements, minerals) and healthy foods.
• Cook for yourself and prepare food fresh.
• Refrain from fast food and convenience foods of all kinds.
• Cut out foods that are too high in fat, such as fatty meats, breaded foods or other calorie bombs.
• Try to reduce sugar and sweets as much as possible.
• Eat a lot of fruits and vegetables.
• Replace white flour (in pasta, bread, etc.) with wholemeal flour.
• Brown rice, wild rice and quinoa keep you full longer than regular white rice.

If you want to lose weight with interval fasting, you have to follow a few rules when eating. The most important is that you build up a calorie deficit.

There is little point in fasting and then gorging yourself during the eating phase. If you have a tendency to do that, you'd better stop your Intermittent Fasting plan. You could develop a very disturbed eating behavior. In the worst case, this can even lead to you gaining even more weight.

What is special about interval fasting?

Anyone who can remember a Interval fasting plan does not completely abstain from eating. It's about getting the body used to a new rhythm.

You do not eat as usual in the morning, at noon and in the evening. But depending on the Intermittent Fasting Plan in Other cycles. Intermittent fasting is a form of fasting in which the eating phase and the fasting phase alternate cyclically.

Example

Those who follow the 16to8 Intermittent Fasting Plan fast for 16 hours and can then eat healthy and alkaline-rich foods for 8 hours. During the 16 hours fasting, drinking is of course allowed.

Tip: The great Interval fasting guide* from Amazon helps you to persevere!

Interval fasting, by the way, is also under the names: Intermittent fasting, intermittent fasting, short term fasting, cyclic fasting. or periodic fasting is known.

It is a lifestyle that is followed for a few days. To see results, the Intermittent Fasting plan must be followed for at least 5 to 7 days. Lifestyle because this fasting method is guaranteed to turn your everyday life upside down.

The goal is to purify and detoxify the body.

Did you know that these delicious foods can detoxify your body?

That sounds absolutely unbelievable to you? Studies have taken a close look at interval fasting plans. For example, a British study from 2013 says that you can lose weight with an interval fasting plan. Participants in the study were divided into two groups. Group A stuck to intermittent fasting. Group B relied on a low-calorie eating plan every day.

The participants in the first group lost more weight. Their blood sugar levels were brought into balance by the intervals. As a result, they did not have to Craving attacks have got. After all, binge eating is the biggest enemy when you go on a diet.

These are the benefits of intermittent fasting:

• You get to know your body better. And can therefore distinguish real hunger from appetite.
• Studies are convinced of the positive effect. For example, this study has found that interval fasting can improve or even prevent diseases such as diabetes, rheumatism and hypertension.
• You can reduce your calorie intake in the long term. Your stomach is not busy with digestion all day.
• The burning of the existing fat deposits is promoted during the fasting period. The body makes use of the fat deposits so that it has enough energy.

Never binge eat again! How to stop your cravings

For whom is an Intermittent Fasting Plan suitable?

Especially the simple and time-saving application have boomed this form of fasting. Intermittent fasting is relatively easy to integrate into everyday working life.

Therefore, eating in the cycle is popular especially among women who work in the office. That is, all those who do not perform heavy physical work.

A Interval fasting plan is well suited for anyone who wants a few kilos of slimming and would like to purify his body. Get rid of a few kilograms is also the main use of fasting in intervals.

However, you must know that not every body reacts the same way. Have a health check done by a doctor before fasting. A complete blood count is very important. This will show you at a glance how your health is doing.

Is this fasting method suitable for female athletes?

Yes and no. While you are doing Intermittent Fasting, you should do little exercise. Go for a walk or a stroll. You will probably lack the power for strength training and endurance sports. We do not advise beginners to do strenuous sports.

There are people who combine intermittent fasting and exercise. Mostly this happens in muscle building phases. However, as a beginner, you should keep your hands off of this.

As with any fasting method, the same applies here: Listen to your body! If you feel fit enough to exercise, don't let it stop you. But if you don't have the power, don't force it.

Why does intermittent fasting work?

Too many small meals a day are not very helpful in losing weight. If you snack every now and then and nibble while you work, you will soon notice it on your hips.

The body not only gets too many calories, but is also constantly busy digesting the food. It simply does not come to rest. The blood sugar level can also get quite confused.

If you want to lose weight, you can calmly put your body on a diet for a few hours. During this time, blood sugar is reduced and the body becomes ready to burn fat.

This is the reason why an interval fasting plan is suitable for losing weight.

By the way, it is different when you train. Then the body needs more nutrients. The more muscles you have, the more calories your body burns at rest.

Those who like to snack, eat a lot of meat and regularly reach for alcohol can over-acidify their bodies. With a few days of a conscious and healthy diet, you can reduce your body's Acid-base balance but back into balance bring

Why does fasting give you a headache?

Especially on the first days you may suffer from headaches. The reason for this is said to be that metabolic residues are transported out of the body. The body is detoxifying. It has to get used to the new rhythm of eating and does not react very happily at first.

The very best home remedies for headaches

During this detoxification phase it is very important to drink a lot. At least 1.5 liters - better 2 liters of water, unsweetened herbal teas. If you like, you are welcome to spice up your drinks with fresh lemon. Although the citrus fruit is acidic, it has an alkalizing effect in our body. They brings the acid-base balance into equilibrium.

Our conclusion

If you have tried many diets and never been satisfied, you should try the Intermittent Fasting Plan. Start with the 14 10 method and progress to 16 8 fasting if you can and want to.

However, it is always important to listen to your body. If you do not feel comfortable with this fasting method, it is better to leave it alone. To be on the safe side, have yourself checked out by a doctor beforehand. We keep our fingers crossed and wish you good luck!

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