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Ramadan-Fasten und Gesundheit: Was die Evidenz zeigt
Der Ramadan ist das größte natürliche Experiment zum Fasten. Was Studien zu Mahlzeiten-Timing und Stoffwechsel über Gewicht, Blutzucker, Schlaf sagen – und wer vorsichtig sein sollte.
Intermittierendes Fasten, beurteilt anhand der randomisierten Studien
Fasten funktioniert zur Gewichtsreduktion. Die interessante Frage ist warum — und die besten Studien deuten darauf hin, dass die Antwort weniger aufregend ist als die Diskussion.
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Sollten Sie das Frühstück auslassen? Was die Evidenz wirklich zeigt
Ist das Frühstück wirklich die wichtigste Mahlzeit? Was Studien zu Tagesrhythmus und Mahlzeiten-Timing über das Auslassen sagen – und wem es nützt oder schadet.
The one-paragraph summary
Intermittent fasting produces weight loss. In head-to-head trials against ordinary calorie restriction, it produces roughly the same weight loss. That makes fasting a useful way to eat less rather than a metabolic trick — which is good news if you find it easier than counting, and irrelevant if you do not.
Start here
Does fasting actually work?
Yes for weight loss, and no better than calorie restriction when the calories are matched.
Protocol
Time-restricted eating and 16:8
The most popular protocol, and the one with the most disappointing controlled trials.
Protocol
5:2 and alternate-day fasting
Larger effects than 16:8 in the comparative data, and much harder to sustain.
Circadian
Does when you eat matter?
This is where fasting research is genuinely interesting. Late eating measurably changes energy expenditure.
Mechanism
The autophagy claims
Real biology, wildly overstated in humans. What has actually been measured, and at what fasting length.
Performance
Training fasted
Performance effects are small and depend heavily on what you are asking your body to do.
Metabolic
Blood sugar, insulin and lipids
Where fasting moves markers, and where the movement disappears once weight loss is accounted for.
Safety
Who should not fast
Pregnancy, type 1 diabetes, insulin-treated type 2, eating disorder history, and several medications.
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GLP-1 Evidence
What the trials actually show about semaglutide, tirzepatide and the rest of the GLP-1 class.
Metabolism Review
Energy expenditure, insulin resistance and metabolic adaptation, without the folklore.
Weight Loss Evidence
Diets, drugs, behaviour and maintenance — ranked by the strength of the evidence behind them.
Sleep Evidence
Sleep, circadian rhythm and the wearables that claim to measure both.
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