The various fasting methods help you take your fitness and physical well-being to a new level. They also contribute to healthy and sustainable weight loss. Fitness Studio Ebikon is here to support you.
History of Fasting
In all religions, people fast for spiritual as well as medical reasons. Therapeutic fasting as a means of improving well-being and health goes back to Otto Buchinger (1878–1966). The physician, who experienced positive health improvements after a three-week fasting cure, dedicated himself to researching therapeutic fasting. From 1991 onwards, positive effects on rheumatism, high blood pressure, and elevated fat and sugar levels in the blood could be demonstrated. A study published in 2019 by Françoise Wilhelmi de Toledo described significant improvements in diseases as well as in blood fat and sugar levels.
Why Fasting Is Beneficial
The health benefits of various fasting methods are undisputed today. A primary benefit is weight reduction. Depending on the method used, fasting can lead to rapid reduction in body weight. In addition, studies report positive effects on cardiovascular diseases as well as chronic inflammation or psychological problems. The risk of heart and circulatory diseases as well as diabetes is reduced. Regeneration and healing processes begin to work in the body. People who fast often experience a mental high during the process. A welcome side effect that comes from successfully resisting the temptations of food.
Therapeutic or Intermittent Fasting?
While therapeutic fasting is completed within a limited time period, usually several days to weeks, intermittent fasting can be practiced throughout the entire year.
Since this involves alternating intervals over the course of a day or week, the associated physical strain as well as the challenge of perseverance is much more manageable. The weight loss success is smaller, but it works long-term. After a period of therapeutic fasting, the yo-yo effect often sets in and the lost pounds return.
The Different Methods
There are various fasting methods in which food and stimulants are avoided for hours or days at a time.
- 16:8 Fasting: Fasting for 16 hours a day and eating for 8 hours. The rhythm of eating and fasting times can be chosen individually.
- 5:2 Fasting: Eating normally for 5 days a week and consuming 500–800 kcal/day on 2 days. Fasting days should not be consecutive.
- Alternate-Day Fasting: Eating days alternate with fasting days. On fasting days, 25% of the usual food amount is consumed.
- Dinner Canceling: With this variant, there is no dinner on 2–3 days a week.
Food and Drink
You don’t have to starve or count calories. It’s important to ensure your nutrient needs are met. Therefore, you should consume vegetables, fruit, whole grain products, little meat, fish, and sugar. Additionally, you should drink 2–3 liters of water or unsweetened tea per day. To find the most suitable method for you, we’re happy to provide expert advice at our fitness studio in Ebikon.
The Right Fitness Training
The different fasting methods and exercise can complement each other very well. Food restriction already creates a better energy balance, meaning the ratio of calorie intake minus calorie expenditure. During fasting, the sugar stored in the liver as glycogen is used first. Once this storage is empty, the body begins to break down protein as an energy source. According to research studies, intermittent fasting has a positive effect on muscle biochemistry and metabolism. During training, the body additionally draws on fat reserves. However, if it’s fairly intensive endurance training, caution is advised. The body now draws more energy from the muscles, which can reduce muscle mass. Therefore, the workout, as offered at Fitness Studio Ebikon, should include an appropriate amount of strength training to counteract muscle loss. The respective fasting method now even helps promote muscle growth. Growth hormones are responsible for this, which in combination with testosterone ensure that the organism works energy-efficiently. Optimal training should be a combination of cardio and strength training with moderate intensity. At our gym in Ebikon, you’ll find all the conditions that enable you to get the most out of improving your fitness.
If, after all this theory, you feel like putting your knowledge into action, we warmly invite you to our fitness studio in Ebikon. Here you can train in a state-of-the-art studio in a pleasant atmosphere and get advice on any questions at any time. We offer individually tailored training and nutrition plans to suit your needs and are naturally here to support you whenever needed.
