Fasting is one of the concepts that our people are used to. The act of fasting, which has been practiced in various ways for centuries, is generally carried out on religious foundations. In recent years, fasting is a concept that has become very popular among people who want to lose weight by dieting. Intermittent fasting, which is one of the modern fasting types, is a type of diet that is applied for 1-4 days of the week with little or no calorie consumption. You can follow the rest of the article for other topics you are wondering about the intermittent fasting diet.
What is Intermittent Fasting?
Intermittent fasting, as the name suggests, can be consumed at certain times of the day, while there is no calorie intake at other times of the day. and fasting is a type of nutrition program. There are many different ways this diet program can be applied. The main difference of the intermittent fasting plan compared to other nutrition programs is that it focuses on when to eat rather than what to eat.
How to Do Intermittent Fasting Diet?
There are various programs that can be applied for intermittent fasting. Among these programs, the most suitable one for the person should be selected and the application should be started by consulting specialist physicians. Some popular intermittent fasting diet programs are as follows:
- 16/8 Diet: In the 16/8 diet, people eat for 16 hours of the day, while eating for the remaining 8 hours. In this nutrition process, people can fit 2 or 3 meals with good planning. The easy way to follow the 16/8 diet is to skip breakfast and not consume anything after dinner. However, it should be noted that people who are hungry in the mornings and feel the need to have breakfast may have difficulty in applying this method.
- Eat Stop Eat Diet: In this diet method, for example, people can fast for 24 hours after the dinner they eat at 7 o'clock and be fed again at dinner the next day. This full-day, meal-to-meal fasting program takes place 1-2 days a week. Not consuming food for 24 hours is quite a problem for some people. can be challenging. For this reason, it is recommended that people who want to do a stop-and-eat diet should first start with 14-16 hours of fasting. It is a nutrition plan. Therefore, while people are in a state of fasting continuously during the day, they close the day with a single meal in the evening. The foods consumed in the warrior diet, which is similar to the paleo diet in terms of the foods included in the nutrition plan, are mainly selected from unprocessed foods.
How is the Intermittent Fasting Diet List?
The way to get a high level of efficiency from a diet is to make the right choices in the foods included in the diet planning. Nutrition plans created by choosing foods with high nutrient content support people to lose weight in a healthy way. Therefore, it should be noted that while intermittent fasting is performed, enough of all food types are taken and the products consumed are selected from unprocessed foods. Some foods that can be consumed within the scope of this diet program are as follows:
- Fruits: Fruits such as apples, bananas, mulberries, oranges, peaches, pears, apricots, tomatoes.
- Vegetables: Broccoli, Brussels sprouts, cauliflower, zucchini and green leafy vegetables.
- Whole Grain Foods: Foods such as barley, buckwheat, quinoa, oats.
- Healthy Fats: Other healthy oils, especially olive oil.
- Sources of Protein: Eggs, fish, red meat, poultry, legumes, seeds, and nuts.
Is Water Drinkable in Intermittent Fasting?
Consuming beverages such as water or unsweetened coffee and tea during intermittent fasting, even if it is during the fasting period, causes the person to drink water. It is very important in terms of both controlling the level of hunger and preventing dehydration.
Intermittent Or What are the Extreme Diet Hours?
People who will practice intermittent fasting can choose a nutrition plan with 8 hours of daily nutrition and food restriction for the rest of the time. The most preferred 16/8 feeding times are: 7 in the morning - 3 in the morning, 9 in the morning - 5 in the evening, 12 in the afternoon - 8 in the evening, and 2 in the afternoon - 10 in the evening.
How Many Days of Intermittent Fasting?
Individuals can apply the intermittent fasting nutrition program at varying levels from a few days of the week to every day of the week according to their own metabolic characteristics.
What are the Benefits of Intermittent Fasting?
When food consumption is cut off, there are some changes in the body. changes occur. Some of these changes are as follows:
- Insulin Level: During fasting, people's blood insulin levels decrease significantly, and this decrease stimulates fat burning in the body.
- Growth Hormone Level: During fasting times A dramatic rise in growth hormone levels may occur in individuals. An increase in the level of this hormone can cause changes in the body such as accelerating fat burning and increasing muscle mass.
- Cellular Repair: During the fasting process, cellular regeneration occurs. When the removal of waste materials from the cell is added to this renewal, the general health status can be positively affected in various ways. Apart from hormonal changes, there may be some differences in the level of inflammation (inflammation) in the body with intermittent fasting diet. Acute (sudden onset) inflammations are caused by the body's natural immune response in the event of injury or various diseases. However, if this inflammatory state becomes chronic (long-term persistence), health may be adversely affected in some respects. Various studies indicate that fasting can reduce the level of inflammation in the body.
How Much Weight Can I Lose with Intermittent Fasting Diet?
Intermittent fasting, which is among the most frequently used nutrition plans for weight loss, is one of the reasons why this situation occurs. The main factor is the restriction of calories consumed by people daily and the acceleration of fat burning in the periods when meals are skipped. Some studies on this subject have shown that a 3-8% reduction in body weight can be achieved during a diet period of 3-24 weeks. When examining how much weight loss these values correspond to weekly, it is thought that the amount of weight that can be lost with intermittent fasting is around 0.25-0.75 kg per week. It is also an effective nutrition program in reducing fat in the abdomen. The reduction in waist circumference is estimated to be around 4-7%. When applying intermittent fasting, unlike other diet programs, people do not need to strictly follow the calorie levels they consume. As a result of various studies, it has been shown that strict calorie restriction while applying an intermittent fasting program does not reveal a significant difference in the level of weight loss to be achieved.
Intermittent fasting is a slimming diet program that is suitable for many people. However, as with every diet program, not everyone is suitable for this nutrition program. Intermittent fasting is not recommended, especially for people with various underlying health problems and nutritional health problems. It is recommended that you get support from experts by contacting health institutions about how to implement this program in the most appropriate way for you and the foods you should or should not include in the program.Read: 36
