The best diet for people who work a 9-5 job

Stressful work routine and no time for a diet? This does not have to be with interval fasting in the job . With this program, the everyday life and the change in diet - and thus also weight loss - bring without problems under one hat - that's what advocates of Intervallfastens claim . However, whether the method is equally suitable for everyone is an open question. On the other hand, there is more and more evidence that interval fasting is much more than giving up food ...

Intervall fasting in the job: perfect diet for working people?

Intervall fasting in the job: These methods are available
Intervall fasting is practiced in different methods that are better or worse depending on the life and job situation. Whichever interval fattening method works best for you and your job is your best bet. Basically, if you have health problems or if you are unsure, you should consult your doctor before any diet or diet change.

If this gives the green light, you can choose from the following interval fasting methods:

The 16-to-8 method
This option is for workers who have no problem with their breakfasts . If you can do that very casually, the rest of the day is only half as bad - despite interval fasting in the job.

In the 16-to-8 method (also called interval fast 16/8 ), you are allowed to eat at eight hours of the day . The remaining 16 hours of the day, however, not. Thus, you can spend the lunch break with colleagues, without drinking only water and even in the evening after work, a delicious dinner taste.

The renunciation is therefore limited in this method, which is why it is practiced especially by beginners of Intervallfastens in the job. Another advantage: The eight hours in which you are allowed to eat, you can lay very flexible . If you're the type of person who needs a hefty breakfast before heading to the office, start with the eight hours in the morning. Of course, the dinner falls away in this variant.

All in all, the 16 to 8 method is well maintained because the time we spend sleeping is also included in the 16 hours we have to fast.

The 5-to-2 method
If you are happy that you only have to wait five hours before you can enjoy it again, we have to disappoint you. In this method, the name givers are not the hours, but the days on which the interval fasting must be held in the job. But the distribution of fasting and eating is different.

Specifically, this means that five days a week, you can feed yourself as you are used to and even eat a pizza every now and then. The other two days have it in it - or rather, the opposite. During the two days of fasting you are allowed to consume a maximum of 600 kilocalories. Especially with the drinks you should fall back on water and unsweetened teas. Some followers of the Intervallfastens drink coffee, others do without it. Try out which variant you like better.

And there is another limitation on these two interval fast days: Carbohydrates must be avoided as much as possible. Interval fasting in the job can be a real challenge. Especially if you have to work physically.

One option in this case is to put the two fast days on the weekend . However, in this case, you need to get yourself properly organized and have a lot of discipline . Of course, it's harder to eat anything if you could spend all day and not be distracted by work.

The 5-to-2 method is available in different varieties : the 6-to-1 method uses only one day of fasting per day, while the 10-in-2 method uses interval fasting every 10 days for 10 days Job has to be endured.

Best of all, you simply try the different variants. Only then will you find the method that best with your lifestyle and your working in harmony can bring. After all, it does not help if you can not bring any more power out of fasting in the job and your motivation steadily drops.

The Eat Stop Eat Method
This variant of interval fading is also referred to as the pure interval fast. The procedure is very simple: 24 hours are eaten, 24 fasted, then eaten again 24 hours.

How does interval fasting work in the job?
Trailers of Interval Fattening report that they feel fitter and more efficient - qualities that are particularly useful in the job. But not only that. With this method, you can slowly lose some weight. The reason is that the body switches to fat burning after some time of fasting - and until then we rarely manage it with other diets.

Especially the longer fasting period, which we have to stick to the interval fasting, ensures that instead of carbohydrates after a while, the fat reserves are addressed. Scientists at the German Institute for Nutrition Research in Potsdam-Rehbr├╝cke were able to show that fasting mice can switch much faster from glucose to fat metabolism . And in general, the lipid metabolism seems to improve.

This not only shows in a slim and toned stomach, but also has many health benefits . Increased fat burning relieves the burden on the liver and does not accumulate so many harmful substances in the body. Even with existing insulin resistance, there is evidence that interval fasting may help to regain a balanced metabolism.

Intervall fasting and autophagy
There are also other reasons why you should definitely try the interval fasting in the job. Based on the results obtained from research on mice, some scientists believe that this method does have some good. Due to the similarities in the metabolism of humans and mice , the results of animal research - with restrictions - can be transferred to humans.

This includes the so-called autophagy, a process that ensures that our body is purified as much as possible . The mechanism itself, which is also referred to as autophagocytosis, has long been known in broad terms. Deeply explored by Japanese cell biologist Yoshinori Ohsumi of the Tokyo Institute of Technology. In 2016, he received the Nobel Prize for Medicine.

This self-cleaning process of the cells is particularly well stimulated by the loss of food for hours or days. When energy is not supplied from outside, the body must use the energy that is already there.

In other words: own cell components are broken down. Not only are these good and healthy ingredients, but they can also be misfolded proteins that can be involved in the development of diseases.

Interstitial fasting autophagy fat loss Diaet effect graphic
With impressive consequences. The risk ...

heart attacks
Diabetes mellitus type 2
to fall ill should sink so clearly. How big these effects really are, has yet to be proven in long-term studies . A start is currently being made by the "InterFAST" study by the Medical University of Graz.

However, surveys of people who practice interval fasting (not just on the job) seem to suggest that this diet has beneficial effects on both blood pressure and weight loss . Of course, this only applies if the interval fasting while eating something restrained. 16 hours in which nothing is eaten, are no free ticket for feasting unrestrained in the remaining eight hours. But if you pay attention to a balanced and healthy diet, you can celebrate success with interval fasting.

Intervall fasting in the job: What critics say
With so many positive side effects of interval fattening, a word of warning is also appropriate. Above all, the German Nutrition Society (DGE) is critical of the program. In their opinion, there is a lack of concrete and binding guidelines as to which foods should and can be eaten in the food intake phase. In the worst case, the interval fasting could be unbalanced.

One way out, however, is to follow DGE recommendations and eat healthy, normal diets throughout the meal .

Intervall fasting in the job: ideal diet for working people?
Above all, working people often have problems sticking to a strict diet program . For most diets, certain meals must be eaten according to a plan. Or you have to count calories (like points ) to reach your desired weight.

This is not the case with interval fasting in the job.

Once you have decided on an option, all you have to do is look at the clock to know when to eat again.

Time-consuming shopping and preparation of special diet meals is no longer necessary. This is a real relief , especially after a long day at work, and can help make interval fasting in the job an alternative way of controlling your weight, keeping you fit while benefiting from the many health benefits.

Interval fasting FAQ: The most common questions and answers
Interval fasting FAQ: The most common questions and answersIn cooperation with the specialist portal we have collected the most frequently asked questions about the 16/8 Intervall fast and have them answered by the experts:

What is allowed during the fasting period for 16/8 interval fasting?

Solid food is dispensed throughout during the 16 hours. Drinks include water, black coffee and unsweetened tea. Sugar or milk in coffee should be avoided, as otherwise the autophagy is disturbed and optimal conditions for cell repair are not created.
I take medications and nutrition supplements, how compatible is this with interval fasting?

Medications are taken as usual and as prescribed by the doctor. Dietary supplements should ideally not be taken during the fasting period in order not to unnecessarily urge the body to utilize the ingredients. Supplements such as vitamins, minerals or superfoods should be taken at the earliest with the first meal.
How long should interval fasting be performed?

Interval fasting is less a diet than much more than a dietary change that can be applied permanently. There is therefore no time limit - at least the method should be carried out 8 weeks to benefit from Intervall fasting. Many users start with intermittent fasting as a diet, but then find that their immune system is strengthened, improves concentration and overall well-being is increased.
Can I eat what I want during interval fasting?

Although no calories have to be counted and no complicated rules have to be complied with, nevertheless, a healthy and varied diet with plenty of vegetables, healthy fiber and as few finished products as possible should be taken into account. Intervall fast 16/8 is therefore not a free ticket for calorie bombs or unhealthy food - who wants to benefit from this diet, should eat healthy and balanced.
How does interval fasting work with sports and muscle building?

Fasting and sports are a great match and can be easily combined. The intermittent fasting promotes hormonal processes in the body even the muscle (increased growth hormone synthesis), which is why weight training can be combined with Intervall fasting. Ideally, the sports unit should take place either before the first meal or during the meal phase, so that a full meal can be taken afterwards.
How long does it take for the initial hunger to disappear?

Man is a habituation animal and the Intervall fast is evolutionary conditionally trained. Experience has shown that the body gets used to the short-term food abstinence after 7-10 days and no feeling of hunger is emitted anymore. However, these values ​​vary from person to person - while some do not have any issues with the conversion, others may take up to 10 days to get used to eating.
Can I ever concentrate in the morning without food?

After about a week of familiarization, the interval fasting increases the morning concentration noticeably. Users talk about increased concentration and productivity as well as reduced fatigue. This can also be explained with our ancestors, who needed enough energy and concentration even after long fasting to go hunting and find food.