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.