1/0 2 Diet and everything you should know about alternating fasting!
Complicated and strict diets, constantly counting calories and weighing food – most weight loss methods nowadays put too much pressure on us. For this reason, interval fasting has become increasingly popular recently. The diet is considered very healthy and effective and is also very easy to follow. Whether in the most famous 16: 8 method16: 8 method or in the 5: 2 variant – there are countless possibilities to integrate the diet into everyday life. Now another form of intermittent fasting is finding more and more followers, the so-called 1/0 2 diet. But what exactly is it and how does the 1/0 2 diet method work? We'll tell you the answers to these and many other questions in our article!
The 1/0 2 diet, also known as alternating fasting, was developed by the Austrian psychologist and cabaret artist Bernhard Ludwig. The normal days alternate with fasting days. The 1 is the day on which you can eat everything your heart desires and the next day it is fasted – hence the name. Or, to put it simply, if you had dinner on Monday at 8:00 p.m., for example, you can only eat again on Wednesday at 8:00 a.m. Longer periods of fasting are not recommended – the body will get used to the low energy at some point and as soon as you start eating normally, the famous yo-yo effect threatens. This diet is considered the hardest form of fasting and is especially suitable for people who already have experience with this diet.
Can eat everything and still lose weight? – How exactly does the 1/0 2 diet work?
Not having to do without pizza, chocolate and the like and still losing weight healthy – just sounds too good to be true doesn't it? According to a study by the University of Graz, the 1/2 in 2 method diet consumes about 25% fewer calories on the dining days than when you eat normally. In addition, many studies and surveys show that people find intermittent fasting much easier and more relaxed than most weight loss diets. After all, you don't have to do without anything and don't have to worry about food on the fasting days. However, during Lent you can only drink calorie-free drinks such as water or unsweetened coffee and tea.
If this variant were too extreme for you, we have good news for you. To make it easier for you to get used to the diet, you can first start with the modified and simpler variant. You are allowed to consume up to 500 calories or about 20-25% of your energy requirements on fasting days. Whether you completely forego food or consume 1-2 light meals, almost does not matter for losing weight – either way you are guaranteed to lose a few pounds! There is no general rule about what you can eat or drink on the fasting days with this 1/0 2 diet method. However, since calorie intake is greatly reduced, we recommend that you concentrate on nutritious and protein-rich foods and low-calorie vegetables. Soups provide a long feeling of satiety and are a very good option. And here are a few examples of suitable meals:
- Scrambled eggs without oil with salad
- Low-fat yogurt with berries
- Grilled fish or lean meat with salad
- vegetable soups
Is the diet healthy and what are the benefits?
Intermittent fasting and all its forms have been of concern to scientists worldwide for many years and a number of health benefits have been proven.
- Hunger attacks are now a thing of the past – This is mainly due to the fact that you don't have to do without anything on normal dining days. This makes it much easier to motivate and persevere.
- The metabolism is boosted and through the dinner days the body cannot switch to the so-called low flame. This in turn ensures that the yo-yo effect does not occur.
- Fasting diet 1/0 2 stimulates brain performance and the nerve cells can regenerate faster during Lent.
- Regulates blood sugar levels and lowers blood pressure
- With the 1/0 2 diet method, the distribution of the Growth hormone HGH, also known as the anti aging hormone.
- Helps with type 2 diabetes – More than a third of Germans suffer from prediabetes – a disease in which blood sugar levels are already above normal, but there is still no diabetes. A calorie reduction and weight loss lead to the normalization of the values - the fat loss on the belly improves the insulin effect. According to one study, insulin levels in people on the 1/0 2 diet dropped 30% after just 10 weeks.
- Diet 1/0 2 and autophagy – Autophagy is one of the most important processes in our body and old and faulty cells are broken down and used. This plays a key role in the prevention of a number of diseases such as heart disease, cancer or infections. A calorie restriction and the absence of solid food for at least 12 hours activate cell regeneration and the self-cleaning process in the body.
What side effects and symptoms can occur?
In the first place, intermittent fasting is used to detoxify the body and weight loss is a welcome side effect. And since the 1/0 2 diet is a stricter variant and Lent is much too long, even the inventor advises that you first consult a doctor. Keep in mind that women should consume an average of around 1800 to 2400 calories a day. The complete waiver or a limitation of only 500 calories – even if it is for a few days a week – is quite extreme and can have both good and bad side effects. In the first days or even weeks in the transition phase, some unpleasant symptoms, also known as detoxification crises, could occur.
- Fatigue, fatigue
- strong headache
- Circulation problems
- Bad breath can still occur on the fasting days.
Who is alternating fasting suitable for and who is not?
Although fasting generally has a positive effect on the body, the 1/0 in 2 diet is not suitable for everyone. If you prefer to keep your fingers off it, see below.
- Pregnant and breastfeeding women – The supply of the body with important vitamins and nutrients is very important during pregnancy and lactation. Fasting harms your baby and it can lead to a lower birth weight.
- If you are taking certain medications you should first consult with your family doctor whether the 1/0 2 diet is suitable for you. There are certain medications such as vitamins A, B and E that should always be taken with meals. Or if you are taking antidepressants or blood thinners, alternating fasting may not be suitable for you.
- Women who are underweight or have an eating disorder should also not try the fast 1/0 2 diet.
- With some diseases such as liver and kidney diseases, thyroid disorders, heart disease or psychosis.
- Sports – Hard workouts, especially during the transition phase in the first 1-2 weeks, could also pose a risk to your health. Only light walks in the fresh air are recommended.
What are the joker days for the 1/0 in 2 method diet?
Are you invited to a birthday or family dinner and yet you have to fast according to plan on that day? Then the so-called joker days are your salvation. You have the opportunity to alternate the normal and fasting days from time to time. It is up to you whether you want to make Fasting Day a dining day or skip it completely. However, such joker days are only allowed after the first month and must not occur too often.
If you've already decided to try alternate fasting, there are a few points to watch out for.
- Drink enough water on fasting days.
- Even if all foods are allowed on normal days, try not to overdo it. However, a balanced and nutritious diet can support the positive effects of the 1/0 2 diet method.
- In the first place, you should listen to your own body. As soon as cardiac arrhythmia, stomach problems occur or you have low blood pressure, you should stop fasting.
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