In the 2nd week of our diet series, we are discussing "Intermittent Fasting", one of the most popular diets of recent times. Intermittent fasting is a method that focuses on when you eat rather than what you eat. In this diet model, which has entered our lives under the name of intermittent fasting, food consumption is made between specified hours and fasting is planned during the remaining hours. The concept of fasting here means not consuming calories, unlike what is practiced religiously. In other words, beverages that do not contain calories such as water, herbal tea and coffee can be consumed. In this type of diet, which comes in many varieties, there are different models such as 8 hours of satiety - 16 hours of fasting, 6 hours of satiety - 18 hours of fasting and 4 hours of satiety - 20 hours of fasting. The most popular model is the one that includes 8 hours of satiety between 12.00-20.00 and 16 hours of fasting between 20.00-12.00. In addition, intermittent fasting is also available on a weekly basis. The aim here is to fast for 24 hours on any day of the week and continue eating normally on the remaining days. This type is used to improve health rather than providing weight loss. For example, if you had your last meal at 20.00 in the evening, you should not consume any caloric food until 20.00 in the evening the next day and fast.
5-2 or 4-3 methods are the most common ones. You can follow an IF program 2 or 3 days a week and spend the remaining 4 or 5 days with your routine, and instead of doing these fasting days consecutively, you can intersperse them with routine eating days. On fasting days, an average intake of 500-800 calories is aimed and hunger is achieved. This system is generally recommended for people who have an irregular lifestyle but want to try intermittent fasting.
After the debate on whether breakfast should be eaten or not, there are studies showing that developing a diet model that skips breakfast and stopping calorie intake for a long time in the intermittent fasting diet is harmful. There are many studies showing that this diet, done under the supervision of an expert, is beneficial for health and weight loss. You can start the satiety process with the breakfast meal, or you can choose the type of diet that will skip breakfast and start the day with other meals.
The digestion and circulation of the foods consumed during the satiety period in the diet The body spends time to provide it. Meanwhile, the amount of insulin hormone in the blood increases, which allows the glucose in the blood to be stored. Foods digested during satiety ensure that the energy you need is available to the body. When the fasting period begins, insulin production decreases as the amount of glucose in the blood decreases. Due to the low amount of glucose in the blood, the body turns to stored fat and carbohydrate sources to produce energy. The idea of being able to consume the foods you want unlimitedly during the satiety period of intermittent fasting is one of the biggest mistakes in this diet. If you are in the process of losing weight, it is important to pay attention to the amount of calories you consume. It is important to create a balanced and healthy meal plan and include micronutrients such as vitamins and minerals, as well as macronutrients such as carbohydrates, fat and protein. You should definitely comply with your meal times and consume food at the times your dietitian has planned for you. It is quite normal to feel hungry on this diet that involves long-term fasting. Focusing your attention on different areas instead of constantly thinking about hunger will make this process easier and strengthen your will.
The most important group who want to implement intermittent fasting is actually employees. Those who do not want to spend too much time on eating due to their busy work schedule or who do not have the opportunity to make snacks and miss them are actually the ones who follow this diet the most. Incorporating a fasting period into your work schedule allows you to forget about hunger during the work intensity and minimizes escapes.
If you are going to choose the IF diet to lose weight, you still need to establish energy balance. Because when you consume more energy than you expend, your body will begin to store the excess energy as fat. Not every diet that hits the agenda may be suitable for everyone. If you want to change your diet, you should make sure that the diet you choose is sustainable for you. Otherwise, your diet attempts on your own will be nothing more than a betrayal of your metabolism.
What are the benefits of IF?
-Long-term fasting will reduce the risk of toxic substances and free radicals. It prevents the accumulation of waste; Thus, it delays aging.
-Increasing the ghrelin (hunger hormone) hormone has an increasing effect on the growth hormone.
-It can help you lose weight. It accelerates fat burning.
-It may cause a decrease in cholesterol and triglyceride levels.
What are the harms of IF?
-Eating large portions of food quickly after fasting may affect digestive functions. It may cause deterioration.
-When applied for a long time, weight loss may stop or slow down. Your metabolism may slow down due to wrong calorie intake.
-Not consuming food for a long time during the day may cause symptoms such as fatigue, weakness, dizziness and low blood pressure.
-Completely systematic and under expert control. It may be difficult to implement because it needs to be done.
-A protein-rich diet may cause many problems in the long run. It causes diabetic patients to deteriorate their blood sugar and go into hypoglycemia. These blood sugar fluctuations can also cause long-term problems in healthy individuals.
Who cannot do intermittent fasting?
Pregnant women and breastfeeding women should be fed at frequent intervals. That's why they are not suitable for this diet. Energy intake at regular intervals is important for sustainable growth and development in developing children. Type 1 diabetic patients and those with reactive hypoglycemia should not follow this diet. Additionally, this diet is not suitable for individuals with diabetes who use insulin.
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