Intermittent fasting: Which method truly leads to success?

Intermittent fasting encompasses various methods aimed at deliberately restricting daily eating times . The idea behind it: your metabolism shouldn't be constantly working, but should also be allowed to take a break. Unlike traditional fasting regimens, where food is abstained from for extended periods, intermittent fasting integrates the respective fasting periods flexibly into everyday life. Intermittent fasting also scores points for its simplicity, as there are hardly any rules to follow apart from the eating times. This makes the concept so attractive and practical for everyday life . You alternate between phases of eating and fasting, whether daily or several times a week. Crucial to success is the regular rhythm , which helps your body adapt to the changes and achieve the desired effects.

Earlier, smaller studies suggested that intermittent fasting might have positive effects on weight loss. However, one of the most comprehensive studies on this topic—the 2018 HELENA study by the German Cancer Research Center and Heidelberg University Hospital—revealed interesting results: Intermittent fasting is just as effective at weight loss as a conventional diet that maintains a daily calorie deficit. Over a 12-week period, overweight participants in both groups lost approximately 20% of their weight. However, metabolic improvement was no greater with intermittent fasting than with the traditional diet, and even after one year, there were no significant differences between the two groups.1

The good news for you: Both intermittent fasting and maintaining a calorie deficit without time restrictions generally work for weight loss and can also help you maintain your ideal weight in the long term. But what other benefits can fasting offer?

Fasting is believed to support the body's detoxification processes . To understand why this is beneficial, let's look at what happens in your body after a meal. Once you've eaten, your body enters the so-called " postprandial state ," which lasts for about four hours. During this time, your body digests the food, hormone levels rise, and fat storage is activated. Other processes, such as the immune system, take a back seat.²

All of this is normal, but it also demands a lot of effort from your body. The problem? While snacking between meals was hardly common until the 1980s, today we consume an average of three meals plus two snacks per day . For our bodies, this means that instead of 8-12 hours, they now spend around 20 hours a day in a postprandial state.³

Our body is relieved when it is not in a postprandial state. Only then does it switch into a A kind of cleanup mode (known as autophagy ). In this process, damaged cells are broken down, pathogens are eliminated, and the entire system is purified.⁴ It is even believed that autophagy could play a crucial role in preventing diseases such as cancer, diabetes, and autoimmune diseases.⁵ Furthermore, fat burning is activated during this phase, instead of fat being stored.⁴

If you eat constantly, your body gets used to drawing energy from these meals instead of relying on stored fat reserves.

Longer breaks between meals , on the other hand, give your body the opportunity to recover and optimize important metabolic processes . However, it is not yet scientifically clear exactly when this natural cleaning process begins – some experts suspect that autophagy starts after 12 to 16 hours, while others believe that it only begins after 72 hours without food.

Further research suggests that intermittent fasting is particularly healthy precisely because it reduces or eliminates evening and nighttime food intake, thus extending the overnight fasting periods. This can lead to lasting health improvements.⁶ Improved sleep patterns , promoted by longer nighttime fasting intervals, could in turn lower cortisol levels, which can contribute positively to weight loss . Studies show that every three-hour extension of the nighttime fasting window is associated with lower blood sugar levels (HbA1c) and lower inflammatory markers in the blood (CRP). In contrast, shorter nighttime eating breaks are often associated with higher blood sugar levels and less sleep. Although studies are still limited, this data supports the idea that earlier daytime eating and extended nighttime fasting could reduce the risk of common chronic diseases.⁷

Intermittent fasting could indeed have some positive effects on our health. But which methods are currently particularly popular and how promising are they really?

A particularly popular option for beginners is the 16:8 method, in which you fast for 16 hours and eat within the remaining 8 hours . This can make it easier to achieve a calorie deficit, but it's no guarantee of success if you eat more than your calorie needs during the 8-hour eating window.

The most popular form of intermittent fasting can be perfectly implemented with our Balance Shakes . Depending on how it fits into your daily routine, you can vary the fasting period as needed. During the 8-hour eating window, the Balance Shakes replenish your protein stores with high-quality protein, keep you feeling full for longer, and help you maintain your calorie deficit!

Protein fasting is an extended form of intermittent fasting and is currently enjoying great popularity on social media. With protein fasting, you typically fast for 18 hours and have a 6-hour eating window. The special feature: During the fasting period, you are allowed to drink one or two protein shakes . Here too, the rule applies: Weight loss only works if you consume fewer calories at the end of the day than you burn.

The advantages and disadvantages of the 16:8 method also apply to protein fasting. Another plus is that the one or two protein shakes consumed during the fasting phase ensure a high protein intake , which in turn promotes weight loss. Muscles burn more calories than fat, even at rest, thus increasing your basal metabolic rate. However, research also shows that while the so-called "Protein Sparing Modified Fast" (the original term for protein fasting, which has existed since the 1970s) can be successful in the short term, many users are unable to maintain their weight loss in the long term.¹²

This is because the concept alone does not promote the development of a healthy diet . While it can be helpful, you shouldn't rely solely on this method. A targeted selection of healthy foods, balanced meal planning, and maintaining your calorie deficit are essential for long-term success.

You can also easily implement protein fasting with SHEKO. The Balance Shake during the fasting phase helps you to more easily endure the longer time until your next meal and provides your body with important proteins, vitamins, and other nutrients even during the fasting period.

The 5:2 method is also possible with SHEKO. However, we generally advise you to use this concept with caution and not long-term , as consuming only 606 kcal on shake days puts you in a significant calorie deficit and below your basal metabolic rate. This can be very dangerous for your body and, for example, disrupt your menstrual cycle, weaken your immune system, and lead to muscle loss. Some people tolerate this very restrictive diet on shake days better than others. Please listen to your body and switch to a different method that might be a better fit for you if you experience any unwanted side effects.

Because intermittent fasting focuses so heavily on the specific eating and fasting windows, the quality of the diet can quickly become secondary. However, for long-term health benefits and successful weight loss, it's crucial to focus on a balanced diet rich in protein, fiber, and healthy fats. Fasting can never compensate for an unhealthy diet!

In summary, intermittent fasting can be an effective method for weight loss, and the different variations may be better or worse suited to different life situations. Choose the approach that best fits your daily routine and motivates you in the long term.

Want to try out an intermittent fasting method? Then you should stock up on your favorite Balance Shakes right away!