Introduction
Diets often sound simple in theory. You stick strictly to the prescribed diet plan, eat less, and make healthier choices. Throw in a bit of exercise here and there, and voila, you’ve achieved your dream figure. Easy as pie, right? Well, for starters, this might be achievable and show quick results, or? But in reality, losing weight is not that simple. Being healthy and sustainably reducing your weight means change. Whether the 10in2 interval fasting method is suitable for this, you will find out in this article.
What is Interval Fasting?
Interval fasting, also known as intermittent fasting, is currently very trendy. You can easily lose weight with it without going hungry. Among the various interval fasting methods, with 10in2 interval fasting you have the possibility of shifting the alternation between fasting and eating mode to whole days and aligning your weekly structure accordingly. So if a clear structure and a firm rhythm help you stay on the ball, then you should pay special attention to this article. Here I explain to you how the 10in2 method works exactly and what is important for its implementation.
How Did the 10in2 Interval Fasting Method Become Known?
The Austrian psychologist and cabaret artist Bernhard Ludwig is considered the inventor of the 10 in 2 method. Interval fasting works completely differently from conventional weight loss diets, where you have to stick to strict diet plans for success. You don’t need to count calories with 10in2 interval fasting, and weight control doesn’t matter either. Bernhard Ludwig even advises to banish the scale from the bathroom. Much more important is a look in the mirror – because whether you actually should lose weight for health reasons, your waist circumference tells you. In this region is the so-called „bad fat“, which can lead to cardiovascular diseases and diabetes. For Bernhard Ludwig, the focus is on alternating between pleasurable enjoyment and healthy fasting.
Summary
10in2 interval fasting was made known by the Austrian psychologist and cabaret artist Bernhard Ludwig.
How Does This Interval Fasting Method Work?
First of all: 10in2 does not mean that you lose two kilos in ten days! Rather, 10in2 interval fasting provides for a fasting day every other day. Thus, the name of this method can be easily derived: Eat one day (1), fast one day (0) in (2) days. Eat one day (), fast one day () in () days.
So you can eat one day, and the next day you fast. This results in a total period of 48 hours. On the eating day, food is taken during the day, so normally in a period of 12 hours. This results in: Eating for 12 hours and not eating anything but drinking for 36 hours.
Summary
With 10in2 interval fasting, you eat normally for one day and fast the following day.
What is Allowed on the Fasting Day?
All unsweetened, non-alcoholic beverages are allowed. You can drink coffee without sugar and without milk in moderation during the fasting period. Water and unsweetened tea are allowed without restriction. A light vegetable broth or bone broth without solid components is also allowed. Don’t worry, 36 hours of fasting sounds longer than the actual period is. The sleeping hours are also taken into account. It can be a little difficult to get used to the new rhythm at the beginning. Your metabolism has to adjust first. But your body usually gets used to the changed eating habits quite quickly. Above all, you know: If you fast today, you can enjoy everything you like tomorrow. It is important that you do not overdo it on the eating days, but rather stay within your normal calorie consumption. Weight loss is not only due to the regular fasting day. You will find that you have more desire for healthy, low-fat and fresh foods on the eating day. Your body does not react to the change with the dreaded cravings, but rather wants to consume foods that are good for it. It is important that you do not see intermittent fasting as a short-term diet or even a radical diet. Intermittent fasting is a fundamental change in eating behavior and diet. Therefore, I also think it is incredibly important that the chosen interval fasting method can be integrated very well into your everyday life. Because only in this way is it possible for you to implement fasting in the long term in order to maintain your reduced weight sustainably. To help you cope well in everyday life, there are so-called joker days in the 10in2 interval fasting method. The alternation between eating and fasting days cannot always be consistently maintained, so you can swap every now and then, for example if you do not want to make a fasting day for a special occasion such as Christmas
