Os sete maiores erros no jejum intermitente

O jejum intermitente é muito fácil. Em determinados momentos, não come nada. Só se bebe água ou chá ou café sem açúcar. Os efeitos no teu peso corporal são enormes, como descrito em alguns artigos
disponíveis em BodyFast.de. Mas ainda há alguns erros que podem ocorrer e que podem retardar o teu sucesso ou até mesmo evitá-lo. Em baixo, estão listados os erros mais comuns.

1. Expectativas erradas

O jejum intermitente concentra-se principalmente em ajustar o corpo a um novo ritmo: o corpo pode fazer uma pequena pausa consciente do alimento (abundante). Tem paciência. Ao longo dos anos, o corpo acostumou-se a receber comida sempre que pedia. Esta fonte de energia foi retirada repentinamente durante um determinado período de tempo. Em primeiro lugar, tem de lidar com essa mudança o que pode retardar a obtenção de resultados inicialmente. Talvez te sintas desmotivado após alguns dias, já que os resultados visuais iniciais não são aparentes de imediato. É comum um período de aclimatação do corpo de, pelo menos, duas semanas!

2. (Ainda) comes demasiado!

Não importa qual o método de dieta que escolha para reduzir a gordura corporal, o objetivo é alcançar um défice calórico. O mesmo objetivo aplica-se ao jejum intermitente! De acordo com muitos guias, aparentemente o valor calórico parece ser completamente insignificante durante a fase. No entanto, demasiada comida será sempre transformada em gordura e tornar-se-á aparente na forma de depósitos de gordura desagradáveis. O jejum intermitente apenas funciona se comer de forma consciente durante as fases da ingestão de alimentos. Isso significa que o indivíduo não deve comer demasiado, mas consumir porções normais e escolher alimentos saudáveis, se possível.

3. Comes o que não deves

Os que cedem ao apetite após uma fase de jejum e consomem alimentos pouco saudáveis ​​de forma incontrolada arruínam o plano de perda de peso. Como em qualquer dieta, deves ter em atenção não apenas a quantidade, mas também a qualidade dos alimentos que ingeres. Uma dieta equilibrada sem muito açúcar é uma das maneiras mais fáceis de atingir o teu peso ideal. Ao implementar o jejum intermitente, também é muito importante ajustar o teu plano de dieta ao teu novo ritmo. Isso garantirá que evita ataques vorazes de apetite, garantindo ao teu corpo o fornecimento dos nutrientes necessários. A aplicação de jejum intermitente BodyFast faz isso por ti, mas também pode ajustar os horários semanais de jejum manualmente para que ajustem à tua rotina diária.

4. Preparação insuficiente

Perder peso com sucesso requer uma preparação bem pensada. Como mencionado anteriormente, é muito importante ter em consideração a qualidade e quantidade da ingestão de alimentos. Um plano semanal de refeições e uma lista de compras ajudarão a monitorizar a tua nutrição. Desta forma, podes evitar alimentos com alto valor calórico (especialmente alimentos com açúcar) que consumirias imediatamente após comprar ou que manténs disponíveis em casa. O consumo de álcool também deverá ser ajustado. Durante a fase de jejum, apenas é permitido chá ou café preto. Idealmente, deverás planear com antecedência. Desta forma, podes reduzir ou eliminar alimentos de luxo, como álcool ou café com açúcar da tua dieta, em vez de os tentar eliminar quando começares a jejuar. Isso pode levar rapidamente a sintomas de abstinência, dores de cabeça e stress. No entanto, com um pouco de paciência, os sintomas passarão rapidamente e não deverão impedir-te de jejuar! Os efeitos positivos valerão a pena.

5. Não fazes exercício suficiente

Para aqueles que querem perder peso de forma saudável, o exercício é fundamental. A atividade física promove o desenvolvimento da massa muscular, para a qual é utilizada uma grande quantidade de energia. Se decidires permanecer inativo durante o teu jejum intermitente para economizar energia, ocorre o seguinte: o teu metabolismo poderá precisar de menos energia pelo que transformará energia em células de gordura. Ao mesmo tempo, a massa muscular pode ser reduzida, já que o corpo não tem necessidade de a utilizar. A atividade física regular aumenta o metabolismo, bem como os processos de queima de gordura. Caminhadas regulares, corrida ou treinos de força no ginásio são compatíveis com o jejum intermitente. Dá ao teu corpo algum tempo para se ajustar. Isso acontecerá rapidamente. Em pouco, irás sentir-te em forma, mais tonificado e mais magro. Os desafios semanais do BodyFast ajudarão a manter a forma e a promover a integração da atividade na tua rotina diária. Os desafios são sugeridos pelo Coach e são opcionais.

6. Limitas demasiado a tua vida quotidiana

Nem todas as formas de jejum intermitente se ajustam a todas as rotinas diárias. Por vezes, há compromissos ou eventos inesperados. Por esse motivo, o jejum intermitente permite uma flexibilidade entre 1 a 2 horas. Ainda assim, isso não deverá ser a normal e deverás ter em conta a consistência das fases de ingestão de alimentos e de jejum. No entanto, não te deverás limitar em demasia e é importante manter perseverança, motivação e interesse no programa de jejum.

7. Escolheste um método de jejum que não se adequa à tua vida

A tua versão escolhida de jejum intermitente poderá não ser particularmente adequada se for difícil habituares-te ao teu novo ritmo. As opções 5/2, 16/8 ou 10 em 2 de jejum intermitente podem ser realizadas seguindo vários ritmos de refeição e jejum. Se uma versão não for a melhor para ti, deverás tentar experimentar uma diferente.

Usa o Coach de jejum BodyFast. A cada semana, o teu Coach pode adaptar o teu plano de jejum às tuas datas pessoais, objetivos e configurá-lo para atender aos teus padrões. Experimenta e descarrega a aplicação!

70 comentários em “Os sete maiores erros no jejum intermitente

  1. Magriet Responder

    Good day
    Just purchased a three month trail with a coach. Looking forward to the challange.
    Will there be any sort of guidelines of what type of food i should eat to get best benefits…
    Please let me know.
    Will there be a prpgramme fore to plan ahead…
    Working away from home and meed to pack in meals .
    Thank you
    Magriet

    • Patrick Autor do artigoResponder

      Dear Magriet, thanks for your comment and for trying the Coach! Please read our FAQ for all questions concerning the Coach. You’ll find everything there. Best wishes!

    • Colleen Julies Responder

      Hi Magriet

      I have started BodyFast last week and are in two minds about trying the coach. What has been your experience, would you recommend it?

      Best
      Colleen

      • Patrick Autor do artigoResponder

        The Coach is an intelligent fasting algorithm our team has developed in 1.5 years. If you need support from a live person, you can always ask our experienced team for any questions around intermittent fasting and the app.

        What is the Coach?
        The BodyFast Coach creates an individual fasting week plan for you, based on your input like age, progress and weight goal. The varying and individual fasting plans of the BodyFast Coach orientate themselves on the genetically programmed natural eating habits of human beings.

        The weekly Coach plans offer a great variety and challenges the standard dieting and fasting methods. For example, with the popular “16-8 fasting”, you skip breakfast or dinner but the fasting intervals and times always remain the same. A habituation effect often occurs in that way of fasting. If you skip breakfast or dinner every day you will of course experience positive effects. However, following the same fasting program may result in falling back into old patterns and losing interest. The body will also adapt to the new eating habit which follows the same pattern every day and thus the results will lessen.

        In contrast, Coach users get a different fasting plan every week – with varying intervals and fasting times, depending on the individual’s daily routine, availability, progress and goals. The greater variety provided by the Coach pushes the human body even more but people swear by the results. Coach fasting results in faster weight loss, but also in more resilience and flexibility.

        Weekly Challenges
        The individual Coach plans additionally provide weekly challenges, like physical activity or light workouts (walking, jogging, taking the stairs instead of the elevator, etc.). Users are confronted with new stimuli every week. Additional wellness and mindfulness tasks promote serenity and balance. This ensures a lot of motivation and variety to reach the health and weight-loss goals without frustration or boredom. BodyFast aims to provide a holistic experience that not only supports health, healing, and well-being but also brings even more peace into one’s everyday life.

        Coach-Users have even more advantages:
        + They may choose manually out of over 50 effective fasting week plans
        + The Coach sets weekly challenges in the areas of fitness and health which lead to a healthier lifestyle. This way, Coach users reach their goals even quicker.
        + Coach- users can set a joker day every week and take a break from fasting. This brings more flexibility to the schedule and the week plan will be prolonged by one day.

  2. Ruth Jensen Responder

    Good day,
    I am on IF with a coach since 1 month, and I think I got through every fasting period very disciplined.
    I am a night person, sometimes I go to bed 2.00 or 3.00 in the “morning” and get up 9.00 or 10.00 am. So, my last fasting periods have been 24 hour (12am – 12am). Since I am still up when my eating window opens, and I am very hungry, I start eating before I go to bed. If I wouldn’t eat, the fasting period would be longer than 24 hours, since I would have breakfast 9.00 or 10.00 am. So, I am confused, am I allowed to eat that late after the Fasting period before going to sleep? I also have to say, I didn’t loose any weight the last couple weeks, Could this be that?
    Thank you.
    R. Jensen

    • Patrick Autor do artigoResponder

      Dear Ruth, after the fasting periods you can eat, also if it is nighttime!

      + If you didn’t lose weight, you should consider prolonging your fasting hours or fasting more often. That’s what our Coach does – he adjusts your fasting plans according to your goals and progress. But you can also choose a different week plan manually.
      + Intermittent fasting is no fast “wonder diet” which often leads to a yo-yo effect. It is a long-term change of your eating habits. That’s why weight loss can take some time.
      + In the eating periods you shouldn’t overeat – or eat more than you would usually eat without fasting.
      + If you have acute food cravings: stay active, go for a walk, meet friends and drink lots of water (to glasses are recommended).
      + You should avoid sugar and sweetened drinks also in the eating periods. If you really want to eat sugar, then directly after a larger meal, to let your blood sugar regulate itself better. This also reduces the hunger during fasting periods.

  3. Brian Patterson Responder

    Just purchased the 3 month programme. I cycle at least 4 times a week. At least 2 X 1 Hour sessions on my bike at a gym ( Wahoo KickR) during the week and 2 X 3 hour sessions on the weekend. Whilst I want to lose residual fat and create muscle and can probably do the 1 Hour sessions whilst fasting and unfueled there is no way I can do 3- 4 hours on a bike for 100 Km without carbs in my bottles and no fuel. Typically on weekends I start at 6:30 am and ride to 10:00 am Do I move the fast backwards, and at 4:30 am and eat or end at 6:30 am and carb up and eat thereafter? Any advice appreciated as to how to incorporate strenuous exercise into this programme!

    • Patrick Autor do artigoResponder

      Dear Brian, the best thing is to try out how you feel when you move the fasting times a certain way. You can do workouts and exercise while fasting, for some it’s better to move the exercise to the end of the fasting periods, for others it does not really matter at all. It also depends on the goals you have.

  4. Catherine Responder

    During the summer, I would like a strict fast Tuesday-Wednesday-Thursday, with a more relaxed fast on the weekend. Is this possible with the Coach part of the program? Can I design a fast like this?

  5. Monica Ruiz Responder

    I just started this week. But today I had a little mess up. One of my co workers offered me a cherry and I took it. Not even thinking and forgot I was fasting. Does this one cherry mess up my fast for the day. This was actually an hour before the fasting would have been done

  6. Aleksandra Responder

    Hallo,

    ich bin fast am Ende der zweiten Fastenwoche mit Coach angelangt. Mit heute faste ich das erste Mal 24 Std.
    Ich wüsste gerne, ob in Fastenzeiten die Einnahme von Flohsamenschalen erlaubt ist. Die tun mir gut, aber ich bin unsicher, ob sich die, wenn auch sehr geringe Kalorienzufuhr an Fastentagen ungünstig auswirkt?

    • Patrick Autor do artigoResponder

      Hallo Aleksandra, da Flohsamenschalen Kohlenhydrate und Proteine enthalten, würden wir sie während der Fastenperiode nicht empfehlen. Dies wird den Autophagie/Zellreparaturprozess negativ beeinflussen.

  7. Aleksandra Responder

    …und kann ich trotz Infekt weiter fasten? Sollte ich das mit einem Arzt abklären? Ist nur eine kleine Erkältung und ich bin etwas schlapper, aber ich meide gerade lieber andere Anstrengungen und faste gemütlich weiter… Ist das in Ordnung?

    • Patrick Autor do artigoResponder

      Hallo Aleksandra, medizinische Beratung können wir leider nicht geben, daher frage bei Zweifeln bitte immer Deinen Arzt!

  8. Diane Takesh Responder

    I just starwthe fasting at night after vacation I will sign up with the coach. My question is can I fast at night from Monday thru Friday and then change on Saturday and Sunday to morning g?

    • Svenja Taubert Responder

      Hallo Diane,
      shifting fasting times in the weekends is no problem.:) In the current version of the app, you can move the fasting times by pressing the “move fasting periods” buttons at the start of a week or even during the week. You can also enter your meal times so that the app can adjust your times better automatically.
      Kind regards,
      Svenja

    • Svenja Taubert Responder

      If you are new to IF you can have veggie broth, if it is difficult for you to persevere. However, I would reccommend you to do without broth, if possible.

  9. Silvia Huber Responder

    Hallo,

    ich bin mit großer Begeisterung dabei. Habe ein 3 Monatsabo abgeschlossen. Wenn die drei Monate vorbei sind, würde ich gerne das Jahresabo buchen. Das 3 Monatsabo wird nicht automatisch verlängert oder? Wird man informiert, wenn es ausläuft?

    LG

    Silvia

  10. Sena Responder

    Hallo,

    ich habe die erste Woche 16/8 hinter und festgestellt, dass ich 18/6 praktiziere. Wieso kann ich die Zeiten nicht ändern?

    Gruß
    Sena

    • Svenja Taubert Responder

      Liebe Sena,
      bei der aktuellen Version unserer App ist es leider nicht möglich die Fastenperioden manuell zu verlängern. Du kannst diese lediglich verschieben. Wir arbeiten jedoch mit Hochdruck an einem Update, das unseren Nutzern mehr manuellen Spielraum einräumt.
      Wir bitten um deine Geduld.
      Liebe Grüße,
      Svenja

    • Svenja Taubert Responder

      Hi Diane,
      thanks for your comment! If you are a Coach user, you can set one day per week as Jokerday. So, if there’s a day you definitely can’t stick to your fasting plan, you can skip the day and do the fasting period later in the week.
      Kind regards,
      Svenja

    • Svenja Taubert Responder

      Hi Diane,
      we are currently working on new features that allow users to individually adjust and start/stop the fasting plans.

      In the current version of the app, you can move the fasting times by pressing the “move fasting periods” buttons at the start of a week or even during the week. You can also enter your meal times so that the app can adjust your times better automatically.

    • Svenja Taubert Responder

      Hi Tina,
      during the eating period you should eat when you feel hungry or just keep on with your usual eating times. Make sure you don’t binge, because this will negate the effect of losing weight. If you want to lose weight faster, eat a little bit less then usually and avoid sugar and fast foods.

      Try for yourself what works best and feels best. Make sure you ask other BodyFasters in our Facebook group how they manage their eating periods: https://www.facebook.com/groups/bodyfastEN/
      Kind regards,
      Svenja

  11. Alison Responder

    Hi I was looking at the other options for IF and one has two day where you begin at 00.00 can you explain, they said it is to loose fat quick but not for the inexperienced.. can you advise /explain the timings
    Thanking you in advance

  12. Dima Responder

    How is this different than a regular diet where you are eating 1400 calories ( low carb and fat) plus exercising ( and you are still eating 3 meals and 2 snacks between 8:00 am and 8:00 pm?

    • Svenja Taubert Responder

      Hi Dima,
      what is so special about Intermittent Fasting is, that you don’t have to count calories during your eating-periods. As you skip meals while fasting you automatically create a calorie deficit that will lead to a loss in weight. The only thing you need to be careful with is to remain from overeating. As long as you don’t eat more than usually (without fasting), IF will work for you. 🙂
      Kind regards,
      Svenja

  13. DIANE TAKESH Responder

    As a coach member it tells me I have 50 plans to choose from. How do I find them? I can’t follow some days. Especially Saturday and Sunday.

    • Svenja Taubert Responder

      Dear Diane,
      you can find our 50 plans in the “fasting”-tab. Please notice that the plan overview is only accessible at the end of your current fasting week. Alternatively you can abort your current fasting week to have a look at the plans.
      Kind regards and happy fasting,
      Svenja

  14. Evija Responder

    Three questions:
    1) Can I have coffe with milk (cappuccino / flat white) during fasting period?
    2) What is the best way to break the fast? (excpecially the longer ones 2-5)
    3) Would you recommend applying dry fasting during a fast period?
    Many thanks

    • Svenja Taubert Responder

      Hi Evija,
      1. Of course you can have coffee during your fasting periods. However, you should have it without milk, sugar and sweeteners, as this will break your fast.
      2. In fact, you can break your fast with anything you want, as IF is not based on calorie counting. Just make sure not to overeat in your eating windows.
      3. We usually do not recommend dry fasting, but you are free to test it of course. We’ be happy to hear about your experience with dry fasting. 🙂
      Kind regards,
      Svenja

  15. Sunni Responder

    Guten Morgen,

    ich habe den Coach für 25 Wochen gebucht und bin jetzt in der zweiten Woche. Bisher komme ich mit der Fastenzeit gut klar. Ebenfalls habe ich mich im Fitness Studio angemeldet und war auch dort, um zu trainieren. Meine Ernährung würde ich als gesund bezeichnen, da ich vor dem Intervallfasten bereits meine Ernährung umgestellt habe, aber der Abnahmeerfolg sich nicht recht einstellen wollte.
    Nun habe ich mit dem Coach vor zwei Wochen mit 76 kg gestartet, vor drei Tagen wog ich dann nur noch 74,7 kg. Ein Minus von 1,3 kg – ich habe mich sehr gefreut.
    Aber heute morgen steht meine Waage wieder auf 75 kg. Dabei war ich gestern im Studio und habe länger gefastet, als der Coach mir vorgeschlagen hat.
    Mache ich etwas falsch?
    Viele Grüße, Sunni

    • Svenja Taubert Responder

      Liebe Sunni,
      vielen Dank für deinen Kommentar. Nein, du machst nichts falsch! Dein Körper benötigt nur einige Zeit, um sich an die Umstellung zu gewöhnen. Wegen der kurzfristigen Gewichtsschwankung brauchst du dir keine Sorgen zu machen, das ist völlig normal. Wichtig ist nur, dass es tendenziell (über Wochen oder Monate gesehen) nach unten geht. Es reicht völlig aus, wenn du dich 1-2 mal pro Woche wiegst. So machst du dich nicht unnötig wegen Tagesschwankungen verrückt, die zum Beispiel auf temporäre Wassereinlagerungen zurückgeführt werden können. Beobachte die Entwicklung einfach in den nächsten Wochen. Solltest du nicht abnehmen, melde dich bitte bei mir. Vielleicht kann ich dir dann ein paar Tipps geben wie du deine Abnehmerfolge steigern kannst.
      Liebe Grüße,
      Svenja

    • Patrick Autor do artigoResponder

      Fettabbau beim Intervallfasten
      Hallo Sunni, unsere Infographik verdeutlicht dir, warum es beim Gewichtsverlust anfangs ab- und wieder aufwärts gehen kann!

  16. Sunni Responder

    Hallo Svenja und Patrick,
    vielen Dank für eure Antworten. Nun befinde ich mich in der dritten Wochen und der Coach hat mir eine 5:2 Woche vorgeschlagen.
    Am Mittwoch nach dem ersten Fastentag war ich tatsächlich auf 73,4 kg und heute morgen habe ich mich erst gewogen, denn heute ist für diese Woche mein zweiter Fastentag. Die Tage dazwischen habe ich normal gegessen. Aber heute morgen habe ich tatsächlich 2 kg mehr auf der Waage. Bin also wieder über 75 kg.
    Ich werde die gebuchten 25 Wochen durchziehen, aber irgendwie bin ich mir nicht sicher, ob die Methode bei mir anschlägt 🙁
    Gruß, Sunni

    • Svenja Taubert Responder

      Hallo Sunni,
      machst du denn Sport und achtest auf eine ausgewogene Ernährung mit moderaten Portionen? Sport lässt sich sehr gut mit IF kombinieren und kann deine Erfolge steigern. Was die Ernährung betrifft: Versuche deinen Zuckerkonsum etwas einzuschränken. Das reicht meistens schon aus um Erfolge zu erzielen. 🙂
      Liebe Grüße,
      Svenja

  17. Ramiro Responder

    Hello,

    I had the 3 month plan. I want to know something, during the non-eating time, can I drink coffee or tea with a little of stevia sweetener?

    • Svenja Taubert Responder

      Hi Ramiro,
      thanks for your comment.
      You can have coffee and tea, but you should have it without stevia or other sweeteners.
      Kind regards,
      your BodyFast-Team

  18. Andres Responder

    Hola… Agradezco que me puedan responder una pregunta
    ¿En el tiempo en el que estoy ayunando puedo tomar te de piña?. Es una infusión de agua con cáscaras de piña muy buen diurético relacionado con la pérdida de peso

    • Svenja Taubert Responder

      Hola Andres,
      durante los períodos de ayuno, puede beber té siempre que no use leche, azúcar u otros edulcorantes. Buena suerte con el ayuno!
      Saludos,
      Svenja

    • Svenja Taubert Responder

      Hi Anon,

      Calorie counting can make food an elaborate science, as you have to calculate and keep a record at every meal. It spoils the fun of eating for you, your family and your friends.
      In addition, studies show that the error rate in the calculation is up to 25%, since even the best manuals and apps cannot determine the exact number of calories for each meal on your plate. With calorie burn, you have the same problem.
      With intermittent fasting, you don’t have to count calories to lose weight healthily. It is enough to watch out for moderate portion sizes and reduce the intake of unhealthy foods and fast foods that contain a lot of sugar and white flour. You always skip meals, but don’t make up for them during the meal periods. You’ll run into a calorie deficit and lose weight.
      Junk food should only be eaten infrequently and when snacking try to choose healthy snacks.
      Kind regards 🙂

  19. Sunni Responder

    Halo Svenja und Patrick,

    nun bin ich in der 5. Woche und habe gerade mal ein Kilo weniger. Ich esse schon seit Jahren wenig zuckerhaltiges, lasse sogar die Kohlehydrate abends weg und ernähre mich ebenso seit Jahren gerne gesund. Fast Food so gut wie nie. Wirklich ! zweimal in der Woche gehe ich ins Sportstudio.
    Fazit von mir: bei vielen Anwendern hilft das Fasten wohl, bei mir schlägt es irgendwie nicht an.

    Ich habe den Coach für 25 Wochen bestellt und bezahlt und werde ihn auch diese Zeit natürlich noch nutzen, aber ich möchte auf gar keinen Fall eine Verlängerung dieses Abos.

    Wo bitte kann ich das Abo kündigen?

    viele Grüße
    Sunni

    • Svenja Taubert Responder

      Hallo Sunni,
      tut uns leid zu hören, dass IF bei dir bislang noch nicht richtig anschlägt. Vielleicht ist der Abnehmeffekt bei dir nicht so groß, weil du auch schon vor dem Fasten vieles bei der Ernährung richtig gemacht hast und dein Stoffwechsel darauf eingestellt ist. Wir würden dir trotzdem empfehlen dran zu bleiben und vielleicht längere oder häufigere Fastenperioden einzulegen. Abgesehen von einer Gewichtsabnahme bietet IF ja auch viele weitere gesundheitsfördernde Vorteile, von denen du profitierst.
      Dein Abo kannst du direkt bei Apple oder Google Play kündigen, damit es sich nicht nach Ablauf der Laufzeit verlängert.

      Bei iPhones/iPads:
      https://buy.itunes.apple.com/WebObjects/MZFinance.woa/wa/manageSubscriptions

      Bei Android Phones/Tablets:
      http://play.google.com/store/account/subscriptions

      Liebe Grüße,
      Svenja

    • Svenja Taubert Responder

      Hallo Anja,

      danke für deinen Kommentar.
      Es ist tatsächlich oft nicht einfach, Fasten und Schichtarbeit zu vereinbaren. Einige unserer Nutzer kriegen das aber ganz gut hin:

      + Hast Du schon einmal probiert, die Fastenzeiten in der App zu verschieben? Das geht nämlich sowohl vor, als auch während der Fastenwoche.
      + Du kannst unter vielen verschiedenen Plänen wählen – vielleicht schaust Du Dir die unterschiedlichen Möglichkeiten einmal an.

      Wir arbeiten aber daran, Schichtarbeit besser zu unterstützen und freuen uns über jede Anregung zum Thema!
      Lg,
      dein Bodyfast-Team

  20. Brianna Responder

    I am doing a fast 8:30pm-12:30 pm which works most days. If I move my fast time up by 1 half hour on Fridays and Saturdays to 9pm to 1pm is that a big deal? I want to lose weight but for more adjusting for 2 days just better fits my schedule. Let me know please. Thank you !

  21. Gerhild BRUNNER Responder

    Hallo, bin am Ende der 2. Woche.In der 2. Woche habe ich NICHTS abgenommen.Kann ich jetzt schon die neue Woche ei stellen bzw ein anderes Inzervall wählen? Finde das nicht mehr!Zudätzlich habe ich heute das 3 Monate ABO genommen.Danke für die Antwort

    • Svenja Taubert Responder

      Hallo Gerhild,
      danke für deinen Kommentar. Fragen über Fragen 🙂 Bitte kontaktiere unseren kundensupport und schildere deine Probleme. Dort können wir deine Fragen ausführlicher beantworten.
      Liebe Grüße, dein BodyFast-Team

  22. Holey ,Friedhelm Responder

    Hallo bin seit 3Tagen beim IF .

    Frage –Darf ich Süßstoff benutzen. In der 16Std.Phase

    Darf ich Lightgetränke trinken in der 16Std Phase

    Was an Lebensmitteln in Massen darf ich in der 16Std. Phase zu mir nehmen um den Erfolg nicht zu gefährden .

    Danke für Eure Rückmeldund

    • Svenja Taubert Responder

      Hallo, danke für deinen Kommentar!

      Auf unserem Blog gibt es einen sehr ausführlichen Artikel zu diesem Thema:

      https://www.bodyfast.de/de/was-kann-ich-waehrend-des-intervallfastens-essen-und-trinken

      Hier zusammen gefasst einige Informationen zum Essen und Trinken beim Intervallfasten:

      + beim Intervallfasten sollte dem Körper in den Fastenperioden eine komplette Auszeit gegeben werden, um die positiven Effekte auf die Gesundheit zu erzielen, deinen Blutzuckerspiegel zu regulieren und somit auch Hungerattacken zu vermindern.
      + insbesondere Kohlenhydrate (Zucker, Nudeln, Brot etc.) und Süßstoffe sollten gemieden werden. Fette sind in einem geringeren Ausmaß in Ordnung.
      + während der Fastenzeiten nur Wasser und ungesüßten Tee oder Kaffee ohne Milch. Außerhalb der Fastenzeiten darfst Du trinken, was Du magst. Natürlich ist es aber gesünder und vorteilhaft, weitgehend auf zuckerhaltige oder gesüßte Getränke zu verzichten.
      + Auch auf alkoholische Getränke wie Bier oder Wein sollte während der Fastenzeit verzichtet werden
      + Gemüsebrühe können Fasteneinsteiger bei längeren Fastenzeiten zur Überbrückung zu sich nehmen, mit mehr Erfahrung solltest Du darauf aber auch verzichten.
      + Gerade, um Deinen Blutzuckerspiegel auszugleichen und während des Fastens keine Hungerattacken zu bekommen, ist ein kompletter Verzicht auf Nahrung und energiehaltige Getränke wichtig.

      All dies erzeugt nicht nur den erwünschten Gewichtsverlust, sondern setzt auch einen Prozess namens “Autophagie” in Gang und für dessen Erforschung in 2016 der Medizin-Nobelpreis verliehen wurde: der Körper ist nicht mehr mit Verdauung beschäftigt und beginnt, toxische Zwischenprodukte, Entzündungen und ungesunde Fettarten abzubauen und sich selbst zu heilen und zu reinigen. Der Alterungsprozess wird verlangsamt. Intervallfasten ist keine Diät, es ist eine gesunde und natürliche Lebensweise, auf die wir genetisch programmiert sind.

      LG,
      dein BodyFast-Team

  23. Ellen Responder

    Hallo, ich ernähre mich jetzt seit 5 Monaten nach 16/8 und bin sehr zufrieden. Die Umstellung war problemlos und die 16 Stunden fallen mir auch nicht schwer. Die Pfunde purzeln langsam aber stetig (ca. 1 Kilo pro Monat) und ich liebe es, während der Essensphase einfach essen zu können, was ich mag ohne abzuwiegen oder Punkte oder Kalorien zählen zu müssen. Und am Wochenende gönne ich mir auch mal einen 14/10 Tag.
    Ich bin mir jetzt unsicher, was ich während der 16 Stunden trinken darf. Im Winter mag ich es, abends (während des Fastens) eine große Tasse Früchtetee zu trinken und mein Lieblingstee ist ein Tee aus getrockneten Kirschen. Ohne Zusätze aber eben ganze Früchte. Ist das o.k. oder zuviel Fruchtzucker? Auf 500 ml Wasser nehme ich einen knappen Eßlöffel getrocknete Kirschen.
    In Eurem Artikel “Was kann ich während des Intervallfastens essen und trinken” steht, dass man zum Entschlacken darauf verzichten sollte, gilt das auch für die Fastenphase?
    Danke für Eure Unterstützung!

    • Svenja Taubert Responder

      Hallo Ellen,
      danke für deinen Kommentar. Du kannst den Tee auf jeden Fall trinken, solange du auf zusätzlichen Zucker, Süßstoff und Milch verzichtest.
      Weiterhin viel Erfolg.
      Liebe Grüße,
      dein BodyFast-Team

    • Svenja Taubert Responder

      Hi, thanks for your comment. While fasting, you should refrain from everything that has calories. As an alternative, you can have black coffee (without milk and sugar), tea and water.
      Kind regards,
      your BodyFast-Team

    • Svenja Taubert Responder

      Hi Debbie, thanks for your comment. If you want to make sure not to break your fast we would recommend you to have your water without lemon juice, as lemon juice contains sugar.
      Kind regards,
      your BodyFast-Team

    • Svenja Taubert Responder

      Olá Priscila, obrigado pelo seu comentário.
      Muitas vezes leva algumas semanas para o corpo mudar completamente. Portanto, pode acontecer que os sucessos tenham que esperar um pouco ou você se sinta um pouco desconfortável no começo.
      As dicas a seguir podem ser úteis para alcançar os resultados desejados:
      + Também preste atenção ao que você come nos horários das refeições. O que você tolera, o que você não tolera? Depois do que você se sente cansado, então cheio de energia? E mude seu plano de refeições de acordo.
      + Se você não perdeu peso, você deve aumentar seu tempo de jejum ou usar tempos de jejum mais freqüentes. Isto é o que torna o nosso Coach, que se adapta a cada semana de seu objetivo pessoal e cria um novo programa. Você também pode escolher outros planos por conta própria.
      + Jejum Interval não está entre o jejum “dieta milagrosa” que são conhecidos por levar a yo-yo efeitos pronunciados. Intervall jejum é uma mudança a longo prazo em sua dieta. Portanto, pode levar algumas semanas para que ocorra uma perda maior de peso.
      + Nos horários das refeições, você deve tomar cuidado para não levar mais do que o habitual para você.
      + desejos de comida muitas vezes não é fácil, mas aqui, o melhor é ficar ativo, a pé e muita água (dois copos no máximo) para beber.
      + Açúcar e bebidas doces você deve reduzir ou evitar – e depois desfrutar logo após comer para acalmar os níveis de insulina. Isso também reduz os ataques de fome.
      + Por último mas não menos importante: o esporte é uma arma milagrosa. Tente incorporar unidades esportivas na sua Quaresma. Isso aumenta a queima de gordura, além disso. Certifique-se de não exagerar, porque o seu nível de energia é bastante baixo durante a Quaresma.

      Saudações,
      sua equipe BodyFast

    • Svenja Taubert Responder

      Hi Dawn, thanks for your comment.
      Unfortunately we can’t give any medical advice. Please ask your doctor about your fasting program.
      You can read everything about our general recommendations on intermittent fasting at http://www.bodyfast.de/en/faq
      Thanks for your understanding.
      Kind regards,
      your BodyFast-Team

Deixe uma resposta

O seu endereço de email não será publicado. Campos obrigatórios marcados com *