'Intermittent Fasting' or 'Hunger Diet', which means Intermittent Fasting in English, has become very popular in recent days. Well, I researched for you what intermittent fasting is, how it is applied, and whether it has an effect on weight loss. It was developed as a diet and lifestyle rather than a diet. This application, developed abroad, is a nutrition plan adjusted according to eating time and fasting time. It plans when and at what times you should eat, rather than which foods to eat.
IF offers a new approach to losing weight; It was developed by scientists who wanted to reduce the risk of diabetes, dementia and cancer. First, Dr. It was introduced by Michael Mosley. Although many different IF programs have emerged, the most preferred ones are 'Fast Diet/5:2 Diet' and '8 Hour Diet'.
Fast Diet/5:2 Diet: 5:2 diet form, which is the starting point of intermittent fasting diets; It includes regular nutrition for five days, <500 kcal/day energy intake for women and <600 kcal/day energy intake for men for two days. In other words, it is a way of eating that requires consuming as many calories as the calories spent for 5 days and serious energy/calorie restriction for 2 non-consecutive days.
8 Hour Diet: A diet in which individuals have a period of eating at certain intervals and a fasting period in the remaining time. is the shape. Fasting and eating times are determined by the person's lifestyle. But the most preferred way is 8:16 eating. In other words, 8 hours are spent as eating time and 16 hours are spent as fasting time. For example; 08:00 - 12:00 is the fasting period, 12:00 - 20:00 is the eating period, 20:00 - 08:00 is the fasting period. It is free to consume calorie-free foods during fasting. That is, water, unsweetened tea/coffee or herbal teas.
Research shows that there is weight loss in the intermittent fasting method. However, many studies show that weight loss may be due to the protein content of the diet and the reduction in calories consumed, not due to food timing. We can say that more studies on more people are needed to clearly state its health benefits. The studies so far have been mostly done on animals. According to these studies, it reduces insulin resistance It has been found that it may prevent and protect against type 2 diabetes. Among the results found to be that it reduces inflammation, protects heart health by reducing cholesterol levels, and may protect against some types of cancer.
Weak people, people with eating disorders, children, pregnant/breastfeeding women, diabetics, those with unstable blood sugar, and people who are overly stressed should definitely not apply it. It can be applied short-term to break the weight resistance and surprise the metabolism. However, it is extremely important that the program or eating style implemented is sustainable for life. I recommend that people apply it under the supervision of a nutritionist and wish them healthy days.
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