In a changing and developing world, our diet is also changing rapidly. Breakfast before going to work or school, a lunch at lunchtime and a nice dinner on the way home in the evening. It seems that our traditional diet consisting of three main meals has now left its place to 2 main meals. What kind of diet is intermittent fasting, which is the most researched and applied intermittent fasting in 2019?
We can define this diet, also known as intermittent fasting or intermittent fasting, as successive periods of hunger and eating.
HOW TO DO INTERMITTENT FASTING?
There are different methods of intermittent fasting, we can summarize them as follows:
Alternative day method( eat-stop In the diet we call -eat), a hunger window is created for 24 hours and this is maintained periodically.
In the method we call modified hunger, two days of the week energy While 25% of the need is taken, a healthy diet is continued for the other 5 days. It is entirely up to you to choose which of the two days you will include in the hunger period. However, since the amount of calories taken in general corresponds to about 400-700 calories, the modified fasting method is a difficult method to apply. Spending the whole day with such little food can turn into torture for many of us!
Time-limited eating method , on the other hand, is the most applied method all over the world, we need to spend at least 14 hours a day away from food, and the 16/8 method is generally preferred. It is free to consume water, tea and coffee during hunger periods, but we have to leave the milk and cream that we will add to the coffee and consume it plain during our hunger period! Especially for those who do intermittent fasting to lose weight, it is useful to underline the point that the eating window following the hunger process is not a reward, so if you make the mistake of 'we are hungry for 16 hours, let's eat as much as we want for 8 hours', you can gain weight!
So why? we are starving, what happens in our body when we are hungry?
During the hunger process, our body starts to use ketone bodies produced by our liver for energy. start The amount of ketone bodies, which are less than a, increases as the fasting period progresses. Ketone bodies are not just a fuel used in energy metabolism. It takes part in many metabolic functions. Ketone bodies are involved in many metabolic processes involved in our health and aging process.
When we are hungry, our insulin secretion decreases, and low insulin levels accelerate fat burning. The secretion of growth hormone increases and this hormone supports fat burning and muscle gain. At the same time, there are studies that intermittent fasting accelerates metabolism, but the general opinion is that the metabolism will slow down when applied for too long. Intermittent fasting provides protection against many chronic diseases and the health benefits are endless. However, it should be underlined that long-term application does more harm than good. For this reason, let's not forget that even though we see many benefits when it is applied periodically during periods when weight loss stops, the most effective diet for us is the one we can maintain!
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