Return in the Dining-Everyday

Fasting is hard work. But it pays off, for example, blood values ​​improve. Five tips to stay in everyday life and not fall back into old eating habits
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1. Reduce sugar
2. Reduce stress
3. Only eat when hungry
4. Imitate fasting
5. Everyday fasting

Fasting is about strictly cutting calorie intake – 50 to 300 kilocalories per day. But beware: who only drinks water and does not eat any nutrients, loses muscle mass. Exercise protects against muscular atrophy, as does the intake of glucose, for example in the form of 20 grams of honey daily. However, fasting not only affects your muscles but your whole body: blood pressure, levels of inflammation, and blood cholesterol levels drop, as does insulin levels. After three days of fasting, the liver breaks down twice as many fat cells in the body as before.

But the best fasting cure does not do anything, if at home everything you have learned is forgotten. Five tips to keep the newly gained healthy diet as long as possible and to prevent a yo-yo effect.

1. Reduce sugar
Excessive consumption of processed sugar promotes overweight and especially type 2 diabetes. The World Health Organization WHO recommends a maximum sugar dose of six teaspoons a day. It is best to drink coffee and tea unsweetened and to abstain from ready meals, sweets and soft drinks. 200 milliliters of cola contain around seven teaspoons.

2. Reduce stress
Under stress we are less well under control – also in terms of nutrition. In 2015, scientists from Zurich showed in a study that inner tension influences the judgment. The brain misjudges the health value of food – fat, sweet and creamy appear more attractive. Certain relaxation techniques help to cope better with stress and to be more relaxed in the long run.

3. Only eat when hungry
Three main meals and two snacks a day? It makes sense to only eat something if there is a strong feeling of hunger. In addition, to boost fat burning, insulin levels should remain constant. Snacking, especially in the form of sugary foods, drives up the value again and again.

4. Imitate fasting
Anyone who feels they are getting into old, unhealthy eating habits some time after fasting can make a fasting mimicking diet (FMD). The calorie intake is reduced to around 800 to 1100 kilocalories per day for five days. Fasting doctors recommend to carry out the FMD diet once a month. A similar principle follows the everyday fasting (see next point) and the 5: 2 method. On five days a week you eat normally, on the remaining two days there are only about 600 kilocalories. Both diets support sustained weight loss and reduce levels of inflammation in the body.

5. Everyday fasting
Eat one meal on one or more days a week for a 14 to 16-hour meal break. Which meal (breakfast, lunch or dinner) fails, does not matter. Important: Alcohol and soft drinks are considered meals.

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