Intermittent fasting as well as normal fasting can complete your dietary regime. It is true that on Youtube there are accounts from people who, while largely consuming fast food, have managed to lose weight with intermittent fasting. All the same, such an approach to eating diminishes the cleansing effects of fasting and the positive impact on the brain. When a low sugar diet rich in healthy fats (such as olive or coconut oil, avocado, nuts, kernels etc.) and proteins is combined with lots of vegetables, one's stamina is improved, cravings are minimised and a basis for thinking about fasting is established.

The different types of fasting have different names. Books and spiritual texts have been written about many of them.

Four types of intermittent fasting are known:

12 hour fast

An example of such a fast is from 6 in the evening to 6 in the morning. The times can be varied but what is crucial is that the fast lasts for twelve uninterrupted hours. This is relatively easy to implement, yet has noticeable effects, particularly when it comes to weight loss. This type of fasting is meant to be a short-term way of preparing oneself for longer periods of fasting. Anyone who eats up to six meals per day would require a bit of time to get used to consuming half this amount.


This is the method of fasting which is practiced most often. In my experience a fasting period from, for example, 10 in the morning until 6 in the evening improves not only one's level of concentration but also one's capacity to absorb things in the morning. A fast of just twelve hours results in the release of growth hormone for most people. This hormone can make it noticeably easier to, for example, forgo coffee and chocolate.

18 hour fast

Another approach is to plan one's meals between 12pm and 6pm. This short time period of six hours allows a maximum of two meals to be consumed. Otherwise the time between meals would be too short. However, anyone who can or will not go without three meals per day should concentrate on the first version (12 hour fast), which itself can have many positive effects.

21-23 hour fast

I have made it my resolute objective to only eat one time per day (this is written in bold on my to do list). The positive impact of this type of fasting is the cleansing of the body which occurs during (at best) 23 hours. Ketones are produced by the body for a prolonged period of time, and fat is burned. The important advantages of fasting will be listed in the following. Anyone who has a high level of self-control can plan one meal every second day or even two complete days of fasting per week. In principle there are few limits when it comes to fasting. Nevertheless, it is important to listen to the body's signals. You should actively concern yourself with the topic of fasting and allow yourself the necessary time for this.

I am currently concerning myself with these four types of fasting and have the articulated goal of making Sunday my regular day of fasting. Unfortunately, so far I have only managed to keep to the “one meal per day method”. It has not yet been possible for me to forgo food for an entire day. When fasting I only drink water and tea. Additionally, I take my herbal remedies and food supplements with the precision of a clock. I am not yet able to categorically state if my food supplements complement my fasts. However, I only do without the preventative effects of the herbal remedies in exceptional cases. Should I manage to complete one full week of fasting, this would, however, be enriched with water and possibly a little salt. Weeks of fasting should fundamentally only be carried out with the guidance of an expert and possibly in a group.

Three advantages of all of these fasting methods

1. Weight loss

Fasting can help facilitate weight loss. Here I am referring to intermittent fasting. As I have read on various occasions, muscle mass will not be lost if you train regularly, even if you were to fast for three straight weeks. As previously mentioned, at the moment I lack the experience with longer periods of fasting. Up until now, I have seen that muscle gain is possible with the combination of intermittent fasting and regular training. A slight reduction in weight was also recorded.

2. More energy – growth hormones are released

Growth hormone positively affects absorption capacity, concentration levels and muscle growth, while working to counteract corpulence. A training session in the morning promotes strength and muscle growth, even on days of fasting. In the best case scenario higher levels of growth hormone from training and fasting can lead to considerable improvements in performance. If you need to take medication which causes lethargy, then growth hormone can help you to get through the day with lower levels of tiredness. In my case the combination of fasting and training is essential in order to, for example, keep learning.

3. Improved appetite control

During fasting the hunger hormone ghrelin is released. As such, you are hungry at the start. However, as soon as the body gets used to fasting, the ghrelin level normalises, and the body only communicates that it is hungry when food is actually required. Eating less has many positive effects, including the fact that money is saved.