Eating in the form of intermittent fasting is very popular today. For those of you who are wondering about this diet, which is becoming preferred by more and more people, what is intermittent fasting? Let's examine it together;
Intermittent feeding can be used in three variants. 16/8, 18/6 and 20/4. 16:8 consists of a 16-hour fast followed by an 8-hour feeding window. With a more meticulous approach, the feeding window can be shortened to 4 hours. Another protocol consists of a 24-hour fasting period alternated with a 24-hour eating period repeated two or three times a week. There are two possible systems, 5:2 or 4:3. In the 5:2 system where two days a week of calorie restriction and 5 days of regular diet are applied. The literature defines fasting periods as consumption of approximately 400-600 kcal/day. In this type of nutrition, our body uses fatty acids and ketones instead of glucose as an energy source.
This type of nutrition can be applied in different ways. By consulting an expert, you can find the most suitable form of intermittent fasting for yourself and start practicing it.
So what are the types of intermittent fasting?
- ADF Diet (fasting every other day)
It consists of alternating the day when the energy limit is 75%, the so-called “fasting day”, and the “nutrition day” (abbreviated as “improvisation”, according to the person's taste), in which food is eaten as much as desired.
It reduces visceral fat tissue, LDL and Leptin. It increases the concentration of adiponectin.
A 3% decrease in body fat mass is achieved within 2-3 weeks. Even if done for a longer period of time, it provides an 8% reduction in body fat tissue.
- Time-restricted feeding (TRF)
Certain It is a type of IF diet that focuses on eating over a period of time. The protocol may vary based on personal preferences and lifestyle. TRF involves limiting intake to a few hours (6-12 hours). There is no calorie restriction. 8-16 is the most commonly applied type.
- It preserves muscle mass while losing weight.
- Suitable for physically active people.
- In athletes; It helps to reach the desired muscle-fat mass. Unlike the traditional if In this case, calorie restriction is not done too much.
- It prevents eating at night and makes it easier to comply with the circadian rhythm.
In a study: Nutrition was arranged in an 8-hour eating pattern, meal times: 13.00, 16.00, 20.00 ( The control group (which received as many calories as its daily energy requirement) was fed at 8.00, 13.00 and 20.00. (He took as many calories as his daily energy needs) After 8 weeks, there was a decrease in fat mass compared to the control group. FFM did not change in both groups.
*** IF can be used to prevent diabetes in people at risk of developing type 2 DM due to obesity. Or it can be used by people who do not want to lose weight but want to improve their health. These people have energy restrictions on certain days of the week.
**** IF; It prevents the risk of developing cardiovascular diseases by lowering triglyceride and cholesterol levels.
**** Using a diet in which all foods are consumed within a 6-hour feeding window throughout the day, glucose levels rise during the meal and approximately 6 hours after the meal, but it remains low for the remaining 16 hours until the next day. . Ketones remain elevated for 6-8 hours in the 18-hour fasting window. The human body naturally adapts to such periods of fasting, and adaptation mechanisms are used to obtain energy during fasting. When glucose is depleted during fasting, the body begins to use ketones, which arise as a result of fatty acid transformations. Fatty acids and ketones become the main source of energy for cells. This transition is called intermittent metabolic switching (IMS) or glucose-ketone (G-K) transition. Reverse transition, that is, ketone-glucose (K-G), occurs after fasting and cessation of food intake.
*** IF; It reduces the concentration of pro-inflammatory markers such as interleukin 6 and c reactive protein, which cause the development of atherosclerotic plaques.
Adinopectin; Its concentration decreases in insulin resistance, diabetes, overweight and coronary diseases. It has anti-inflammatory and antiatherosclerotic effects. The IFI diet increases adiponectin concentrations.
Leptin concentrations are high in overweight individuals. Cholesterol, blood pressure, inflammation It is associated with AP. The IFI diet reduces leptin concentrations. This effect has been particularly observed on the ADF diet.
*** IF diet lowers blood pressure. (It activates sympathetic nerves by increasing the BDNF factor, reducing the frequency of heart contractions) However, this effect only occurs as long as the if diet is followed. This effect ends when the if diet is stopped.
*** It is effective on type 2 DM disease. positive effect on hbA1c, glucose metabolism. Decrease in apoptosis of beta cells. It regulates fasting blood sugar. It increases insulin sensitivity (?) (increases the sensitivity of the insulin receptor)
*** In an experiment conducted on mice; Mice were fasted overnight for 30 days. A decrease in glucose concentration, an increase in insulin in plasma, a decreased HOMA index and an increase in the number of pancreatic B cells were observed.
Should I Practice IF (Intermittent Fasting)? Is it Suitable for Me?
The intermittent fasting diet has advantages as well as disadvantages. Intermittent fasting practices that are not properly managed can lead to negative side effects depending on age, health and lifestyle.
What are the advantages and disadvantages:
ADVANTAGES
*** Positive effect on the cardiovascular system
***Reduction in body fat and body mass
***Reduction in the risk of myocardial infarction
*** Insulin and glucose concentration Effective on:
Reduction in the risk of metabolic syndrome
*** Reduces the risk of Type 2 DM
*** Long-term application It increases the quality of the product
*** Positive effect on the functioning of the nervous system
*** It reduces the formation of free radicals
*** It affects the stress response system and causes aging of neurons
Protects from environmental and genetic factors that cause
DISADVANTAGES
Initial fatigue and dizziness
(the body's glucose need to get used to using ketones instead)
*** Not a good practice for patients with reactive hypoglycemia
*** Simultaneous use with antidiabetic drugs and calorie restriction
causes severe hypoglycemia and death
** * In the elderly, it is associated with an increased risk of cardiovascular disease, arrhythmia, and
stroke.
*** If there is hypoglycemia in the elderly and young, the risk of CVD increases
*** If calorie restriction is made, irregularity in the menstrual cycle
and decrease in testosterone levels
*** Pregnant women and people doing heavy physical activity should not use
*** The high risk of diabetic ketoacidosis is not insignificant, especially during fasting
when there is not enough insulin due to low food intake.
*** People with eating disorders, body mass index below 18.5 and underweight are not recommended to use the intermittent fasting diet.
This diet is also mentioned above. As written, it may not be suitable for people with some health problems. Therefore, if you have health problems, you should definitely get help from an expert to create a controlled nutrition plan, taking them into consideration.
Thank you for reading my article
Stay healthy.
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