Alternate day
fasting; It is an effective dietary plan used by those who want to lose weight
and have a balanced and healthy life. Alternate day fasting, which is repeated every
other day, is an intermittent fasting approach. In this type of intermittent
fasting, what matters is not how much you eat, but the time period you eat.
What days you eat and how much you stick to fasting days.
What is
Intermittent Fasting?
Intermittent
fasting, also called the If diet, keeps your weight in balance on the one hand
and your health on the other. Intermittent fasting is a different type of diet
from other dietary plans that contain certain foods. Intermittent fasting diet
is applied in the form of fasts that are kept at intervals of one day at times
and at intervals of hours during the day.
The intermittent
fasting diet, which controls the time period in which food is consumed, does
not restrict the amount of food, unlike conventional diets. Intermittent
fasting can be applied with several different methods in different time
periods.
What is
Alternate Day Fasting?
Alternative day
fasting, known as the eat-stop method, is practiced by eating one day and
fasting the next. This dietary plan, which includes a 24-hour restriction
several times a week, is fasting until lunch the next day after the meal
consumed at noon. It differs from other types of intermittent fasting in that
it involves restriction of food for one day.
As a nutrition
system without a dietary plan provides convenience in terms of its application.
It also accelerates weight loss as it reduces calorie intake. This dietary plan,
which is generally used to lose weight, draws attention with its positive
effects on health as well as weight loss. Since it approaches hormones with a
positive effect, it reduces insulin resistance. In this way, it controls
insulin resistance and appetite. In addition, low insulin resistance caused by
hunger reduces the risk of type 2 diabetes. It also has positive effects on
heart health. It helps to keep blood sugar under control. It can be especially
useful for burning fat. The increase in growth hormone secretion during fasting
makes it possible to lose weight without muscle loss.
It is recommended
that alternate day fasting be applied supervised by a dietitian in order not to
adversely affect health. Long-term fasting and low-energy days should be
checked regularly and followed carefully. The effects of intermittent fasting,
which vary according to the body, are not a suitable dietary plan for every
person.
How to Perform
Alternate Day Fasting?
Meals consumed
during alternate-day fasting should proceed in an orderly fashion. The desired
time period to perform the fasting during the day can be selected. It is also
possible to fast from one breakfast to another breakfast or from dinner to the
next dinner. The important thing is to restrict eating for 24 hours. Fluid
consumption can be provided on fasting days.
In alternate-day
fasting, it is recommended to take adequate nutrients in the last meal before
fasting in order to minimize the feeling of hunger and not to be deprived of
nutritional values. Consuming protein-rich foods and healthy vegetables helps
to keep health in balance and not to feel hungry. It is recommended to consume
protein-rich foods such as meat, eggs, yogurt, cheese and milk. Therefore, a
healthy weight loss can be possible.
