The popular diet preferred recently to lose weight is the intermittent fasting diet, also known as intermittent fasting (if diet). Intermittent fasting is a method where you regulate not only what you eat but when you eat. In fact, when we look at anthropological studies, we see that our ancestors in the past also used intermittent fasting, but the reason was not to lose weight as it is now, but because they had limited access to food, they fasted for long periods. However, they were not aware of the benefits of such a diet for human health. Fortunately, we now know that this diet allows our body to repair and clean itself by restricting our consumption.
There are two systems in which the human body spends the most energy while working. One of these is the immune system (Immune System) and the other is the digestive system. Especially in individuals with digestive problems, since these two systems cannot work at the same time, it is necessary to slow down the digestive system, reduce its load and ensure that the immune system works more actively. Studies have shown that people with digestive system diseases have problems in the release of ATP, so long-term fasting at night is recommended, that is, Intermittent Fasting nutrition type is recommended. .
Intermittent Fasting requires you to regulate your eating intervals to limit the time you eat throughout the day. Some common Intermittent Fasting methods are the 16:8 method, or the 5:2 method, with a 16-hour fasting interval (16-hour fast) twice a week and an 8-hour eating interval, or the 5:2 method.
My recommendation for intermittent fasting is the 16:2 method. You should choose the 8 method and eat 2 balanced and healthy main meals between 10.00 - 18.00 and a small snack in between. Of course, do not forget to eat with clean content, that is, by completely removing sugar from your diet if possible, reducing it if not, not consuming packaged foods, smoking and smoking. You can get maximum efficiency if you quit alcohol habit and support this nutrition method with additional exercise.
It is known that Intermittent Fasting is a safe diet for healthy individuals who do not have any danger of not eating for a while. But be careful, especially if you are underweight or have a history of eating disorders. You must be. If you have any of the following conditions, you should consult a professional before starting Intermittent Fasting:
Diabetes (especially Type 1)
Problems with blood sugar regulation
Low blood pressure
p>Low weight
History of an eating disorder
History of amenorrhea
If you are pregnant or breastfeeding
If you are trying to have a child
If you are taking medication regularly
Those who lose weight and renew their bodies with an intermittent fasting diet may experience some physical and emotional symptoms at the beginning of this process, some of them; These are symptoms such as weakness, fatigue, nausea, dizziness. The reason for these to occur is generally the removal of toxins from the body.
EXAMPLE 1-DAY INTERMITTENT FASTING NUTRITION PROGRAM
From waking up until the first meal;
1 glass of water at 1 hour intervals
1 cup of coffee
First Meal (10.00) ;
Omelette recipe that keeps you full;
2 eggs
1 slice of cottage cheese
2 spoons of yoghurt
2 spoons of oats
1 pinch of Parsley, Mint, Dill
2 slices of whole grain bread
2 walnuts or 6-7 pieces olives
1 portion of Fruit
When you feel hungry between the First Meal and the Second Meal;
1 glass of kefir
12-15 raw almonds
Second Meal (18.00) ;
Grilled meatballs or chicken up to 4 meatballs
Salad prepared with 1 large bowl of seasonal greens and 4-5 spoons of lentils
1 glass of ayran
During the fasting period that starts after the last meal until going to bed;
Water, plain You can drink mineral water, sweet tea, coffee or herbal tea.
This is just a sample daily menu and may not be suitable for everyone. You can adjust your meal times according to your hunger that day and your life flow and create a nutrition plan. I would like to remind you that eating a single type of food with the same foods for a long time is not healthy. Stay with love and health.
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