Intermittent fasting - celebrities, fitness gurus and influencers already swear by it. Even though the idea is not new, this method has experiencing a new hype. But what is interval fasting and what advantages and disadvantages does it bring with it?
What is Intermittent Fasting?
Intermittent fasting is not a fasting cure in the classic sense. Instead, you alternate between phases of eating normally and phases of complete abstinence. This way of eating is designed to make it possible to reap the benefits of fasting without experiencing cravings or feelings of weakness. For many, however, weight loss is the main motivation.
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Nutritional Myths
1. eat nothing in the evening and then you lose weight
eating nothin after 18 o'clock and suddenly you start losing weight! Sounds excellent, but it cannot be proven by scientific studies. Rather, the amount of calories consumed during the day is decisive for your weight. Nevertheless, you should not overdo it with dinner, because your body needs less energy at night.
2. lemons contain the most vitamin C
They are not necessarily low in vitamin C, but other fruits beat lemons by far. Did you know that broccoli has more than twice as much vitamin C per 100 grams? Broccoli has 115 milligrams of ascorbic acid per 100 grams and right behind is kiwi with 71 milligrams.
3. dark bread is healthier than light bread
Unfortunately, it is not quite so simple! Whether a bread is healthy depends on the proportion of whole grains. Many of the dark breads are colored by the addition of certain ingredients. You should always take a look at the ingredient list. The supposed healthy whole grain bread usually contains wheat flour and malt extract. Only bread with a minimum of 90 percent wholemeal flour or meal can call itself wholemeal bread.
4. spinach contains a lot of iron
Allegedly, this is a comma transposition error made about 100 years ago when a nutritional value table was created. Spinach contains only 3.4 milligrams of iron, instead of 34 milligrams.
5. light products are healthier & for losing weight
Contrary to all expectations, light products do not necessarily make you slim. Many people succumb to the temptation to eat larger portions. Furthermore, light products contain less fat, but more sugar.
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6. Fat makes you fat
Fat alone does not make you fat. But it has a higher energy density, which is why you should make sure that you eat healthy fats. Olive oil, for example, has a very high proportion of healthy unsaturated fatty acids and a high degree of satiety according to studies.
7. a glass of red wine protects the heart
Who wouldn't like an excuse to have a glass of red wine in the evening? So far, the effect has been scientifically proven in animals. Resveratrol, which is extracted from the skin of red grapes, is the substance that is supposed to prevent calcified arteries. It is also said to reduce the risk of heart attacks. So far, however, this has only been proven in animals - and not in humans.
8. fruit and vegetables last longer in the refrigerator
Certain fruits and vegetables actually last longer in the refrigerator, but this myth does not apply to all foods. Bananas, for example, turn brown faster in the refrigerator and should not be stored there.
9. carbohydrates make you fat
Carbohydrates do not necessarily make you fat. It also depends on the quality and quantity. Short-chain carbohydrates, for example sugar, enter the blood quickly - the blood sugar level rises rapidly and thus provokes the release of insulin. In contrast, long-chain carbohydrates, such as beans, enter the blood slowly - thus the blood sugar level does not rise so rapidly and less insulin is needed.
10. sweetener is better than sugar
They come in chemical and natural forms, sweeteners are actually a good sugar substitute: they contain hardly any calories and therefore do not make you fat. In science, sweeteners are controversial. There is no clear yes or no answer to this question. In any case, you should pay attention to the amount you consume.
