Intermittent Fasting Diet

Intermittent fasting is not actually a diet program. It is the consumption of the foods you consume during the day in a different order. Intermittent fasting diet; We can define it as a nutrition program in which no food is taken at specified time periods during the day or different restrictions are made in energy intake on certain days of the week.

Who should not do intermittent fasting diet?

Diabetes, blood Those who have diabetes-related problems, low blood pressure, eating disorders, and those with a Body Mass Index (BMI) of 18.5 and below should not follow an intermittent fasting diet. In addition, it is inconvenient for athletes or those who do intense exercise, those who use regular medication, pregnant women, breastfeeding mothers, adolescents and women trying to get pregnant to follow an intermittent fasting diet.

Intermittent fasting diet should be done with the supervision of a dietitian

Each diet should be specific and different to each individual because many characteristics such as age, gender, height, and physical activity level vary depending on the person. Therefore, everyone should plan their own intermittent fasting by choosing a type of intermittent fasting that they can easily adapt to their own lifestyle. A health diet program; It must be accessible, sustainable and adaptable to our lives. There are several variations of the Intermittent Fasting (IF) diet. It would be beneficial to choose the one that best suits your lifestyle.

It should be done under the supervision of a dietitian

Intermittent fasting diet is not a type of diet that a person can follow on his own and with his own decision. The diet of individuals who want to do intermittent fasting should be planned individually, in a controlled manner, under the supervision of a nutritionist.

Types of intermittent fasting diet

There are several types of Intermittent Fasting (IF) diet. The most popular of these are;

16:8 method: Fasting for 16 hours (including sleeping) and eating for 8 hours. For example; You eat between 11.00-19.00 and do not consume any food for the rest of the day.

5:2 method: It contains normal calories 5 days a week and very limited calories 2 days a week. (500-800 kcal/day)

Eat/Stop/Eat method: It is a method of fasting for 24 hours once or twice a week. After dinner for a day Otherwise, 24 hours are spent until dinner.

Benefits of the intermittent fasting diet

In order to experience the benefits of the intermittent fasting diet, plan your nutrition program with healthy foods and get the nutrients your body needs during the day. It is important. However, the health benefits of intermittent fasting diet can be listed as follows;

• Increases insulin sensitivity, 

• It may benefit the reduction of insulin resistance in the body,

• It may protect against Type 2 diabetes by ensuring blood sugar regulation.

• It may reduce the level of triglycerides in the body, known as bad cholesterol, resulting from energy restriction.

Possible harms of intermittent fasting diet

Intermittent fasting diets that are not properly planned may cause negative effects depending on age, health status and lifestyle. p>

• Insufficient energy intake on certain days; It can cause a decrease in concentration, a negative effect on mood and fatigue.

• Intermittent fasting diet may cause some hormonal imbalances in women if it is not implemented correctly. Some animal studies conducted; It has been shown that intermittent fasting diet applied for a long time in female individuals has negative effects on hormonal balance and may cause some fertility-related problems.

• It can also cause some eating disorders such as anorexia, bulimia and binge eating.

Fasting diet list

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It is very important that the food groups included in the intermittent fasting diet are in sufficient and balanced amounts.

• The diet must include all the food groups that form the building blocks of the body, such as carbohydrates, proteins, fats, vitamins and minerals, and provide the energy the body needs.

• Carbohydrate-containing foods such as high-fiber grains, whole-wheat pasta, whole-wheat rice and bulgur should be included in the diet.

• Milk, yoghurt and kefir, which contribute to keeping blood sugar levels balanced These foods are also foods that should be included in a regular and balanced diet.

• Fruit and vegetable group foods containing high vitamins and minerals should be included in the diet list due to the antioxidants they contain.

• Both animal and plant protein groups are also important in the intermittent fasting diet. Meat, chicken, eggs, fish and legumes with high protein content benefit the protection and construction of muscles and provide a feeling of fullness for a long time due to their slow digestion.

All these food groups are sufficient. You can lose weight in a sustainable and healthy way with an intermittent fasting diet designed to ensure a balanced diet.

 

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