Today a short treatise, which is clearly the most important thing in any kind of fasting at all, discipline.
Most of us, who have no or no significant success, say first of all „I don’t know why I don’t lose weight, I do everything right“.
And when you start asking questions, you quickly realize that „they cheat“ and maybe not even fully aware of it, but they just do it and talk themselves into it and don’t even check that it is their own fault that they don’t have any positive results.
They simply lack the necessary discipline to do the whole thing seriously and actually.
There the chamfering phase is shortened sometimes, which one had planned with excuses, like „my husband comes so late home, I do not want to let him, sit alone at the table.“
Or „me is before the television always so boring, there I needed something to eat and it were only carrots etc.“.
In principle you can book this under „excuse“, because first of all you can also sit down at the table with a tea and don’t have to eat out of „sympathy“ and sitting in front of the TV is often no reason to eat.
Apart from the fact that you often spend your time in front of the TV without any sense of purpose. Above all, please, you are bored in front of the TV and instead of turning it off, you go and get something to eat? What kind of logic is that? Well, never mind.
Anyway. But exactly these people are the ones who tell me „I haven’t lost any weight.
I don’t know what I did wrong.
“ Simply my friend, you have no discipline. You really believe that your excuses don’t cause any harm and you don’t take it seriously because the end of your comfort zone is not yet reached!“
You’re not doing too badly yet, even with umpteen kilos too much.
You still make excuses for your failure instead of admitting,that it is your own comfort zone that you don’t want to leave.
You haven’t thought enough about what you really want and how you want to achieve it and you thought fasting would be easy.
Discipline is something you have to work for!
As a child, you still have this discipline when it comes to learning to walk or other things, the older you get, the harder you have to work to regain this discipline.
Nobody may say that fasting is simple and easy!
No, that is not it.
You have to keep in mind that our body has raised us for years or even decades and now we want to turn the tables on it and demand that it does what we want.
We have to be aware that he might not want to do that, because he likes his food in front of the TV or his food at midnight.
We have to regain control and this requires discipline, which some people have to fight back with great effort.
Therefore it is also advisable to start under medical or therapeutic control.
And not to declare it a simple walk in the park.
Above all also nourishing advisors can provide you a purposeful nourishing plan, with which you can avoid also the traps, which can consequences.
In addition once again a detailed blog in the next days.
Stay healthy and tell us what you have experienced.
Today we come to the advantages or disadvantages, if I find some that interval fasting has compared to other types of diet or even diets.
Benefits of interval fasting
what I personally like best is the fact that you can basically eat everything during the meal breaks, as well as that you don’t have to change to a completely new way of eating.
You can choose yourself, the variant that best suits you. Whether it’s just dinner cancelling 3 times a week, fasting 2 days a week and eating the rest of the week or fasting, on self-selected days between 12 and 20 hours.
With a manageable time window, it is easy to plan what you eat and you can prepare your food in advance.
You can stay flexible without having a bad conscience, because you don’t have to count Kcal or points or whatever.
If you extend the fasting phase, you simply extend the meal phase and vice versa.
Fasting relieves the body and the longer you fast, the better the body can repair itself – autophagy is called that.
Those who fast will find that from a certain moment they will have much more energy, because the body can set new priorities, as it will be much more relieved in terms of digestive processes.
The immune system is improved as the body will repair itself very well during the fasting phases.
Hot hunger attacks become less or disappear completely with increasing discipline – as the body will better control insulin levels, as blood sugar levels are no longer exposed to constant fluctuations.
Insulin resistance is thus prevented, I know many diabetics who have been able to significantly reduce their medications because the body has reacted very well to fasting.
Oxidative stress in the cells is reduced – this allows the body to heal inflammation better and you feel generally, at some point much better – some even call it anti-aging program.
The body can break down fat and repair the liver better – our liver can regenerate as well as you can imagine, but it needs our help.
With fasting, we reduce hormonal roller coaster rides and thus also fluctuations in the body that affect our health.
Our brains can repair and reconnect better, which will be beneficial to our mental health.
With a body that can and will repair itself very well, medical measures are much better than if we continue to overexploit.
These are the advantages that spontaneously come to mind. This list is not complete and extensible.
Fasting also has a positive effect on the muscles, but I am still a little ignorant.
Disadvantages of interval fasting / Exclusion criteria
It requires, especially for beginners, despite everything really discipline and readiness! change his lifestyle in favor of fasting!
It can be again and again that you want to cheat, so you fast much less and eat tons for it, because you think the fasting phase regulates this already – no! Excessive calorie intake can actually cause you not to decrease or get fitter.
So it can and will be advisable to think about your diet!
Those who rely only on the fasting phase and continue to feast unrestrainedly will have no success.
You can be mercilessly overwhelmed because you are over-motivated, then the whole thing may backfire!
Fasting is only suitable for people who are mentally able to understand the whole thing at all! So neither for young or younger children, or for people with physical illnesses or the elderly with dementia or Alzheimer’s.
Pregnant women should not fast, nor should breastfeeding. But as soon as one is fed or the child is only partially breastfed, one can think about moderate versions of fasting.
If you have a serious illness or are dependent on regular medication, you should definitely discuss the whole thing with a doctor BEFORE, whether he can and can fast at all and above all, if so – how.
My experiences and conclusion
Let’s face it, interval fasting is nothing for people who want quick success in playful form
Whoever wants to fast MUST be aware that it will not be a walk, especially at the beginning.
It really requires discipline, consistency and perseverance.
If you don’t have that and don’t have control over your body and mind, you won’t, or you’re very hard to do that, and you’re going to have success.
He will start cheating step by step until he realizes he has achieved nothing, except maybe even to gain weight.
Definitely! Those who have managed to reach their desired weight and fall back into old habits will soon be back and probably even faster than expected, at their starting weight or even weighing even more.
There also seems to be interval fasting, which means that our body has then become accustomed to fixed times and we can no longer expect any special advances.
This would be the ideal time to change the whole thing, right down to other fasting times and possibly the inclusion of more exercise up to sports or strength training.
I wish you a wonderful and hopefully not too hot Sunday morning. THAT would have been my greeting this morning, but you know what? WordPress was of the opinion to delete my finished and saved blog instead of publishing it. Oh guys, I was sooo mad.
I had researched and written for over two hours and, contrary to my habit, this time of all times I hadn’t written on paper but in the Blog. That means I start all over again.
So, here is the second version of my blog. And a warning for all bloggers, don’t rely on the fact that what is shown as saved is really saved. WP clearly proved me wrong today. Soon I will host the whole thing myself.
So now let’s start over again.
Interval fasting part four, a review
A small review into the nourishing habits of earlier humans and why for these interval chamfered was normal, but nevertheless an involuntary exception.
As we already learned at school, the Stone Age people were first probably collectors. That means, they ate what they found in nature. Do fruits grow all year round?
No, if they didn’t find anything and didn’t think of stocking up, there was nothing, if nothing grew or nothing was edible.
How did Stone Age people actually find out what was edible and what was not? Perhaps they observed the animals and what they ate without dying was edible. Maybe there were tasters, who knows.
Fasting in the cradle of mankind 7 million years ago, in Africa
At the origins of mankind, we know that the weather and vegetation were quite inhospitable.
It is known that people were constantly busy to survive. So they ate what they found. If there was no fruit, they ate grass or even tree bark in an emergency. But one can assume that they ate simply everything that seemed to be edible.
That means in reverse, they found nothing, no idea, maybe they ate themselves to survive. But presumably they had also at that time already really long chamfering phases. Involuntarily.
One can also assume that milk, eggs and processed products like bread were simply completely unknown.
Since these people, neither fire, nor tools had or even knew.
In principle, the first humans or human ancestors were collectors who ate everything they could get.
Their only goal was to survive. But they were neither blind nor stupid, and were probably pretty good at one thing.
So of course they saw what the animals they were observing did, they hunted and killed their prey before eating it.
So what could be more obvious than to do the same? The first hunters emerged. Especially since people quickly noticed that meat had much more nutritional value than tree bark…
So they had looked at what the animals do following their instincts and started to do the same. Hunting and catching animals.
The beginnings of hunting were clumsy and not yet specialized. It was also quickly realized that this required the fastest and strongest members of the community.
The gender roles were born. Pregnant women, nursing mothers, sick and weak people suddenly had different tasks than those who were able to hunt.
People began to organize and specialize. Nevertheless, if nothing was found, one had to fast.
One can assume due to the weather that these chamfering periods were quite very long. On the other hand these humans could move on simply in periods of drought, since they were not settled and open so new sources of food.
Humans had found fire also after a few million years and knew quite fast to use fire.
For about 700000 years he has also been able to light the fire himself, making it easier to catch animals and prepare food. 2 million years earlier, he was still dependent on preventing found fire from going out. But even then they could keep their burrows warm and roast meat and fruits over the fire.
They had probably already recognized that collecting and hunting alone is not enough, but that one must also build up stocks in order to always have food. There are archaeological reports according to which one knows that whole peoples had to fast, when the supplies were simply rotten, because one could not decide before to use them up.
We can infer now however from the fact that freiwilliges chamfered probably rather NO component of the everyday life was, but always only from the emergency out was carried out!
Which means for us that we cannot use it unfortunately as statement that THIS represents the original nourishing form.
Regardless of this, I will nevertheless deal with it further in detail. Since I and many others with interval chamfered make very good experiences.
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Who may fast? For whom is it unsuitable? Are there any pitfalls, if so, what are they?
There are always people who want to make their own opinion universally valid for all and generalize the whole thing.
That is far from my mind. I know several diabetics who fast very strictly 16:8 and have considerable success with it, also in the health area. I know of non-diabetics who fast very strictly 16:8 and where nothing happens. Neither weight loss, nor improvement of health, nothing.
This is simply because every body is different, even if anatomically perhaps the same, but even that is not really so. Where one person may already have no gallbladder, the adrenal glands or thyroid gland may not be working the next, and so on.
So you can’t say in general, this or that person must not fast at all, because there are enough methods nowadays, that everybody can find the right one for him – even with medical or therapeutic help.
It is always important that you listen to your body and if it says „stop“ then you stop (for now).
Pregnant women should not, of course, be prepared to diet or fast for a longer period if the gynaecologist or midwife does not advise it. There are also pregnant women who should not gain weight, especially if they already have a very high initial weight. In this case, however, the whole thing is done under medical supervision anyway.
In my experience, breastfeeding is no obstacle if you choose the shorter and simpler fasting methods. Breastfeeding mothers usually only want to lose weight when they notice that the often quoted belief „if you breastfeed, you lose weight all by yourself“ is somehow not true for them. I can sing more than one song about that. Which is why I was already engaged in short-term fasting at the time.
The real problem is often that you don’t listen to yourself and your gut feeling, but always ask others first and they then often, all in all, simply advise against it.
Children and fasting
Most children are slim by nature and very active, so fasting is completely unnecessary.
If you are already overweight at a higher age, you will probably have to see a pediatrician first, who often refers you to a nutritional coach.
I was there with my daughter and fasting for children, is cancelled. Even with overweight. You should try to get back to normal weight by taking more exercise and choosing more nutrients.
Which, for example, does not work at all with my daughter. But you can actually try to create meal breaks in which access to the refrigerator is blocked, as stupid as that sounds. And to take the nightly meal break as a meal break, too. And in the evening, just leave out sweets and nibbles, and not replace them with anything else.
The main problem of most people is not the regular food, but that they constantly put something in their mouth. Sometimes a few nuts here, then a candy bar. With every coffee a few small snacks. At the computer a few salt sticks, while driving a car the sweet thing might lie on the passenger seat.
One thing you can learn from fasting is that constant food is wrong for everyone. Not only dentists and dental assistants pray that probably day by day. Also all the nutrition experts know this.
Eating constantly or constantly „something small“ puts our body under enormous stress. It is practically constantly in working mode and that for years.
At some point, this takes its revenge, not only through overweight.
Especially when you consider that the largest number of people have also given up on simply drinking water. Go to a big beverage market and look around. Sugar everywhere…
Eating less won’t help if I drink two litres of sugar water a day. That would be a trap.
I may not need to count calories and weigh my food, but I should still think about WHAT I eat, WHEN I eat and WHAT I drink!
We have to find back to what our body really needs and that is basically water for adults! Not coloured water with chemicals and sugar or chemical sugar substitutes.
Another pitfall of fasting is to shovel unrestrainedly into oneself during the eating phase, thinking „I’ve earned this or I’m going to indulge myself“.
This may go well for a while, but in fact it’s revenge.
We have to find back to what our body really needs and that is basically water for adult people! Non-colored water with chemicals and sugar or chemical sugar substitutes.
Another pitfall of fasting is to shovel unrestrainedly into oneself during the eating phase, thinking „I’ve earned that or I’ll treat myself to it.
This may go well for a while, but actually takes its revenge by gaining weight instead of losing it.
I’m talking about normal people who are not into extreme sports. A strength athlete or professional athlete has completely different primes and his advisors, who tell him exactly what to eat and when to stop eating.
I assume that these people have no need to read such a blog. After all, I am more likely to read about how these people manage to get to a competitive level in terms of their fat content. I admit that I have never managed any of this. Such a high body fat loss. On the other hand, I’ve never had the desire to do it either.
Since my body weight is normally only 52 kg.
We’ll continue with part four tomorrow.
What’s that about? I think, let’s find out a little history on the subject of fasting. Okay?
See you tomorrow then.
Take a look to the previous storys and fasting blogs for more info.
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Applause, applause. Who should pat me, or us, on the back, if not WE ourselves.
First of all, today there is an invitation to the Fasting Motivation Group, which I reopened 2 years ago, because many apps only want to earn money, but do not want the members to get to know each other.
Here the link to our motivation group and off you go,
Part 2 of our topic Interval Fasting:
Interval Fasting for Beginners
Yesterday we learned that interval fasting, in general terms, means nothing more than fasting in intervals. In German, this means nothing, nothing to eat at fixed times.
But it doesn’t have to be quite so simple and we start with the explanations, which periods and possibilities are there?
Periods of time / intervals in fasting16:8
This is probably the best known variant, which is propagated by many. Called sixteen to eight.
Sixteen hours not eating is also feasible for beginners if they shift the time window to the night.
Depending on whether one prefers breakfast or dinner, it is advisable to adjust the period accordingly.
During the week I prefer to fast from 7 p.m. to 11 a.m., because first of all I never eat breakfast anyway, I always have not. And then I don’t mind and on the other hand I can still eat together with the children in the evening.
The good thing is that I can drink coffee until 11 a.m. and pretend that there is milk in it with carbohydrate-free almond drink. I don’t like to drink it all black.
Black coffee, unsweetened tea and lots of water are allowed during the fasting phase. As a beginner I wouldn’t look at the type of tea, but as an experienced fasting person I know that you should use herbal tea and not fruit tea. Due to the fact that fruit teas in particular often contain sugar, which is sometimes even added. You can deal with this as soon as fasting has become a part of your body and soul, as a beginner you have other problems.
14 : 10
The less frequently propagated variant, with a longer period of eating, which I personally do not consider as effective, because 14 hours of not eating is not necessarily abnormal.
Here you can change the period of time to the night and then, contrary to what I said yesterday, you should pay attention to WHAT you eat.
The danger here of not achieving any success at all if you do not change your entire lifestyle is very great.
14:10 In my ears it always sounds like „I want to fast, but not really“. And I would recommend this version especially to people who suffer from physical illnesses and take medicine and therefore have to eat something, where it might already be Lent.
the somewhat lengthened versions of 16:8 and suitable for people who want to lose weight quickly, a lot. Trying the long phase of 18 hours in a continuous state will eventually lead to the need to consider WHAT the body needs for nutrients and then supply them to it permanently.
If you want to lose weight in a moderate range, 16:8 is completely sufficient for the beginning.
20:4 „Warrior/Warrior Diet
for me one of the most difficult styles, because here you shouldn’t eat intuitively, but give your body exactly what it needs. Which means that you have to know exactly WHAT your body needs.
Doing 20:4 for a short time may be okay, but in the long run (as with 18:8) there is a danger that you are not supplying your body well enough in terms of nutrients.
Then there is the threat of damage, which you will not immediately recognize as such.
Hair loss due to malnutrition, for example, occurs several weeks AFTER the deficiency! Where you may no longer have any reference to what was there and what exactly is the cause of the hair loss.
I personally have not tested this version yet, except maybe from time to time involuntarily when I was sick.
Five to two means that I eat normally on five days of my choice and on two days, not consecutive days, I eat nothing at all or take only 500 kcal in the modified form.
This is rather not a method to lose weight, but it can help to relieve the body.
You can safely try the 500 kcal method as a fasting start.
Tomorrow it goes on with WHO can and may fast everything and what pitfalls are there.
A wonderful and hopefully rainy good morning at a Monday. With us nature finally breathes a sigh of relief, it is fresh and raining really well.
I, on the other hand, have to put on my pants and hold my breath, otherwise they just won’t close.
So I put myself on the scale and fell down backwards… because it shows – from March until now – over 6kg more.
On the one hand this is related to the big operation, after that I couldn’t do anything for my body for a long time, but I took the „doing nothing“ too literally.
Because there is still a big operation to be done, I don’t have much time to get the 6 kg off again and because physical training doesn’t work so well anymore, I start my old hobby, interval fasting.
I start yesterday with 68,2 kg on 1,62m.
And yeah, that’s too much purely optical, because I have really fine bones and it also looks just wrong optically.
Since I will not count calories, which I do not consider necessary with the small sum of kg, which I would like to get rid of, and I also do not want to calculate a BMI, because it seems nonsense to me, I leave in principle also the calculation of basic and achievement conversion away and try to nourish myself sensibly.
However, it may be that I inform myself about it again. How do you handle that?
WHAT is interval fasting?
Simple interval fasting does not mean anything else (sounds simple, but requires real willpower, discipline and endurance – not necessarily my specialty)
means „nothing more“ than to choose a period of time, which should be at least 14 hours, preferably longer, in which you do NOT eat anything.
Nothing at all! My preferred time is from 19:00 to 11:00.
But it’s not easy in the evening, if you have younger children like me, who often eat dinner at 7 pm. There one must look exactly at the clock that one does not eat too far into the Lent, that one regrets on the next day often.
So there are two phases – the fasting phase and the eating phase.
In the fasting phase, we eat, as already mentioned GAR NOTHING and remember that milk is a food, which we also do not eat! So during the fasting phase, coffee means to eat black and sugar-free or, for example, carbohydrate-free almond drink.
During the fasting phase we drink unsweetened tea, and I take the tea I like. Hardcore fasters also have limitations here.
Or sufficient water. I prefer sparkling water here as well. I’m incorrigible.
In principle, we can really eat anything we want during the eating phase. But since we often want to lose weight and get fitter, it is advisable not to do this.
Take the start with interval fasting as an opportunity to rethink your diet in general!
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