Anyone who wants to lose weight in a healthy and sustainable way will sooner or later come across interval fasting as a nutritional concept. Unlike classic diets, it does without prohibitions and extreme calorie deficits, which is probably one of the reasons why it is so popular.

Here we tell you what Intermittent Fasting actually is and how it works. You’ll also find out how to get rid of unloved kilos and which breakfast is particularly suitable for this. Let’s go!

Intermittent fasting – what is it?

Intermittent fasting is a form of nutrition that alternates between eating normally and fasting at regular intervals. The concept is becoming increasingly popular mainly because it is said to have numerous health benefits.

For example, animal models show that type 1 diabetes is less common among laboratory animals when fed an interval fasting diet compared to a conventional diet. (1)

In addition, the popular diet reduces stress and cancer and is associated with a higher life expectancy. (2)

Now that you know roughly what Intermittent Fasting is, let’s take a closer look at the methods and rules of the diet below.

Lose weight with Intermittent Fasting – how it works

Studies show that Intermittent Fasting is an effective method for getting rid of unpopular waistlines. Especially in cases of overweight, fasting by the clock has proven successful. (3)

Intervallfasten Uhr
According to studies, fasting by the clock is an effective way to lose weight

You can easily find out if you are overweight with the help of our BMI calculator. It is calculated on the basis of gender, height and weight. If the result exceeds a value of 24.9, you are overweight according to BMI. However, there are different levels of overweight, so there is no need to worry if you are slightly overweight.

Now that you know your BMI, you are probably wondering how you can lose weight with interval fasting. We have written down the most important tips for you:

Tip 1: Find out which option is right for you

Whether 16:8 or 5:2 is better for you depends on how long you can go without food. Do you find it easy to go without food for a long time, or do you find it rather difficult? After an adjustment period of about 10 days, you will see whether the chosen option suits you.

Tip 2: No solid food during a fasting period

To ensure that your body uses your fat reserves as an energy source during fasting periods, you should completely avoid solid food during your fasting window. Especially with the 16:8 method, only water, unsweetened tea and black coffee are allowed.

If you decide to follow another method, you should eat a maximum of 500 kcal during a fasting day if you are a woman and 600 kcal if you are a man. These calories are best obtained from light soups or juices.

Tip 3: Eat healthy and balanced meals

During meal periods, you can eat normally. However, you should keep an eye on your daily calorie requirement so that you don’t exceed it. A calorie deficit is the only way to lose weight. You can easily find out how much you can eat to still lose weight with our calorie calculator.

To prevent cravings or energy loss during interval fasting, you should also eat as healthy and balanced a diet as possible. A diet rich in protein and fibre will help you lose weight in the long term. Therefore, you should include foods such as whole grains, legumes, vegetables and fruit in your diet.

In the following section you will find out which breakfast is the best way to break your fast and provide your body with the most important nutrients.

The perfect breakfast for losing weight with Intermittent Fasting

To lose weight with Intermittent Fasting, you should eat plenty of fibre and protein. This starts with breakfast when you end your fasting period.

Porridge is therefore a particularly good first meal of the day. This warm breakfast porridge contains a lot of fibre and complex carbohydrates. This is mainly thanks to its main ingredient, oat flakes. Thanks to its ingredients, this local superfood is not only a healthy source of nutrients, but also a real satiator. A property that is particularly important during a diet.

Porridge Frühstück Intervallfasten
Because of its high fibre and protein content, porridge is the perfect breakfast for interval fasting.
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Basic recipe: Oatmeal

A simple basic recipe for the popular porridge that has become an integral part of most breakfast tables.
Prep Time2 mins
Let porridge steep3 mins
Total Time5 mins
Calories: 320kcal


  • 250 ml milk or a plant-based alternative
  • 50 g oat flakes
  • A pinch of salt
  • 2 tbsp honey or agave syrup
  • 1/2 tbsp cinnamon 


  • Heat up the oat flakes with a pinch of salt and the sweetener of your choice (honey or agave syrup) in the milk or plant-based drink (do not forget to stir well).
  • Let the porridge steep for 3 minutes.
  • Put the porridge into a bowl and sprinkle it with cinnamon.
  • Enjoy!


Calories: 320kcal

To give your breakfast an extra protein boost, choose protein-rich toppings such as nuts, nut purees or seeds. Even better, try our Sport Protein Porridge Cocoa Banana. The high amount of plant protein and fibre makes it the ideal breakfast for intermittent fasting.


  1. Pedersen CR, Hagemann I, Bock T, Buschard K. Intermittent feeding and fasting reduces diabetes incidence in BB rats. Autoimmunity. 1999;30(4):243-50. doi: 10.3109/08916939908993805. PMID: 10524500.
  2. Anson, R.M., Jones, B. & de Cabod, R. The diet restriction paradigm: a brief review of the effects of every-other-day feeding. AGE 27, 17–25 (2005).
  3. Stephanie Welton, Robert Minty, Teresa O’Driscoll, Hannah Willms, Denise Poirier, Sharen Madden, & Len Kelly. (2020). Intermittent fasting and weight loss. Canadian Family Physician,66(2), 117.

Nadine Palmetshofer

Content Creator

Als begeisterte Foodie liebe ich es, neue Gerichte zu entdecken und die besten Frühstückslokale ausfindig zu machen. Meine großteils gesunde und vegane Ernährung ist dabei der optimale Treibstoff, um bei meinen Workouts Bestleistungen zu erbringen, und mich rundum wohlzufühlen.

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