With these 10 tips intermittent fasting becomes a healthy daily ritual

• Choose the right intermittent fasting method

The 16/8 method is particularly popular: you fast for 16 hours each day and eat within an 8‑hour window. Alternatively, there is the 5:2 method, where you eat normally for five days and fast with a strong calorie reduction for two days. Another option is alternate‑day fasting, where you fast every other day.

• Focus on a healthy diet during the eating window

Intermittent fasting does not mean you can consume unhealthy foods in large amounts during the eating period. Instead, opt for a plant‑based diet with plenty of fresh fruit and vegetables, whole grains and healthy fats. Avoid processed foods and fast food, as these burden your body and reduce the benefits of fasting.

• Avoid eating too quickly or overeating after the fasting phase

After a long fast hunger is often strong, but you should eat slowly and control your portions. Chew each bite consciously 20–25 times to support digestion and to recognise satiety in time. Plan your meals to avoid overeating and to maintain your calorie deficit.

• Don't overdo very long fasting periods or extremely low food intake

Intermittent fasting is not a therapeutic fast and should not be a permanent starvation diet. Avoid fasting periods of 20–22 hours as well as ultra‑small meals, as this can lead to nutrient deficiencies and a yo‑yo effect. Treat intermittent fasting as a sustainable, balanced lifestyle.

• Set achievable goals and have realistic expectations

Losing 20 or 30 kilograms in a short time is neither healthy nor realistic with correctly applied intermittent fasting. Instead, aim for a weight loss of about 0.5 kilograms per week and regard fasting as part of an overall healthy lifestyle.

• Avoid exceptions during the fasting phase

If you eat or consume calorie‑containing drinks during the fasting period you break the fast and reduce the health benefits. Decide clearly on intermittent fasting and stick to it consistently — without exceptions during the transition phase.

• During the fasting phase ideally drink only water

Avoid coffee, tea with sweeteners, milk and other calorie‑containing drinks. Water is optimal, as caffeine can raise blood sugar and thus disturb the fasting state.

• Adapt intermittent fasting to your daily life

If strict fasting times do not fit your life rhythm they will only create stress and frustration. Instead, practise a healthy lifestyle with mindful eating and exercise. Intermittent fasting is not mandatory, but one of many valuable options.

• Stay relaxed and avoid obsession

Fasting should not become a compulsion. There is no point criticising others for their eating habits or putting yourself under pressure. Enjoy fasting as a personal gain and only talk about it if there is genuine interest.

• Use intermittent fasting as part of a holistic lifestyle

Combine fasting with regular physical activity, sufficient sleep and stress reduction. This supports your health sustainably and improves your wellbeing — far beyond the simple eating window.