Intermittent fasting has been on everyone’s lips for months. If other methods are too difficult for you to apply, you can now start with the intermittent fasting for beginners, the 12/12 method.
If you are already screwing up your good intentions for the New Year and maybe want to lose a few kilos, we now have exactly the right diet for you.
The 12/12 method works according to the principle of intermittent fasting, but this fasting program is more intended for beginners. Because you don’t have to give up anything and you can even treat yourself to a glass of wine from time to time. How does this work? We are clearing up!
How does the 12/12 method work?
There are many types of intermittent fasting. For example, in 16:8 method , you are allowed to eat 8 hours a day and eat 16 hours fast.
If you decide to follow 5:2 intermittent fasting, you eat five days a week normally and then fast for two days.
The 12/12 method is a bit easier to implement. As the name suggests, you are allowed to eat 12 hours and then start 12 hours fasting phase, seven days a week. So if you have breakfast at 8am in the morning, you are allowed to have dinner until 8pm in the evening. After that, the food is discontinued, only water and unsweetened tea are allowed.
How does the 12/12 method work?
While you are allowed to eat 8 hours a day while intermittent fasting and eat 16 hours fast or five days a week normally and then fast for two days, the 12/12 method is a bit more relaxed.
As the name suggests, you are allowed to eat 12 hours and then start 12 hours, seven days a week. So if you have breakfast at 8am in the morning, you are allowed to have dinner until 8pm in the evening. After that, the food is discontinued, only water and unsweetened tea are allowed.
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When your Lent begins, you can decide for yourself. It doesn’t make a difference whether you eat from 8am to 8pm or 6am to 6pm. This makes it ideal to integrate the diet into your everyday life. Importantly, in the first few weeks you strictly keep to the 12 hours of eating and fasting so that the body can get used to it and you can see first experiences of success on the scales.
What rules do I have to follow with the 12/12 method?
Three meals per day
With the 12/12 method, ideally you should eat three meals a day. Breakfast, lunch and dinner should be distributed as well as possible in the twelve hours of food. In the morning you should eat the largest and in the evening the smallest portion. As a result, the body has to deal less with digestion at night and can devote itself fully to cell and metabolic processes. Another positive side effect: A restful sleep ensures a balanced hormone balance and prevents hot hunger attacks the next day.
The 12/12 method does not prohibit certain foods and there is no calorie restriction. Of course, in order for a losing effect to occur, you should not only feed on fast food. In moderation, however, everything is allowed. The diet should consist primarily of proteins, healthy fats fiber, vitamins and complex carbohydrates. Discipline is required despite loose rules: Eat only when you are hungry and even so much until you are full.
When interval fasting for beginners, no particular sport is prescribed, but in order to achieve a customer success, you should move sufficiently. Let it be a bit calmer in the first two weeks, the body has to get used to part-fasting first. Then increase from week to week. Half an hour of jogging, swimming or yoga are ideal.
How do I lose weight with the 12/12 method?
During the twelve-hour Lent, the body automatically switches from carbohydrate to fat metabolism. In the absence of fuel, the body attacks the fat reserves. Especially the fat storage on the abdomen, hips and buttocks is possible when partially fasting on the collar. The success of the 12/12 method depends very much on one’s own discipline and strength of will. But those who abide by the rules of partial fasting can simply reach and hold their ideal weight without much giving up.
What are the advantages of the 12/12 method?
The nocturnal fasting break stimulates cell regeneration. So the next morning not only radiates the skin, but scientists believe it also has a positive protective effect against dementia, cancer, stroke and heart attacks. Digestion also works better through the nightly recovery period and discomfort such as bloating is reduced.
But patience is also required when it comes to part-fasting. When initially the pounds purple, at some point comes the time when the weight stagnates. Just don’t give up now. A small change is usually enough to get weight loss going again. Drive a bit more exercise or fast a few hours longer on one to two days.
Part-time fasting is particularly well suited for beginners who have never fasted before. In addition, the 12/12 method can be perfectly integrated into everyday life. You can go out to eat with colleagues at lunchtime and have dinner with your family in the evening. It is a gentle and gentle method to simply lose a few kilos over several weeks-a perfect intention for the new year.