Intermittent fasting is a nutritional model that has been mentioned frequently in recent years. Intermittent fasting, which has become popular in our country, relaxes the body and helps to speed up the weight loss process. Intermittent fasting, which aims to burn fat and helps maintain form, appears as a nutritional model rather than a traditional diet.
Intermittent fasting is a diet in which food is consumed at certain times while only water, tea and coffee are consumed at other times. Intermittent fasting diet restricts calorie intake at certain times during the day. In intermittent fasting, food is consumed regularly at a certain time.
The difference of intermittent fasting from other diets is that it is more about the times when you eat rather than focusing on the foods you eat and calories take. Traditional diets, in general, determine how many calories to take at meals and which foods to consume, while intermittent fasting determine when to eat.
Intermittent Fasting Types
16-8 Intermittent Fasting Diet: It is based on fasting without eating anything for 16 hours a day. Food is usually consumed between 12.00-20.00.
5: 2 Intermittent Fasting Diet: In this type of intermittent fasting, intermittent fasting can be defined as fasting for two days a week and returning to the normal dietary routine on other days. In this type of diet, which should have at least one day in between each fasting session, people can only take 25 percent of the calories they need to take into the body.
24-Hour Intermittent Fasting Diet: In this type of diet, 24-hour fasting is applied. This type of diet is usually applied once a week.
Calorie Limitation with Intermittent Fasting
Intermittent fasting allows the body to burn fat between meals. It helps you avoid eating or snacking at night. It is effective in regulating blood pressure. Intermittent fasting speeds up fat burning and helps you get rid of excess weight.
Intermittent fasting is the most beneficial for health when it is customized according to the life style, working pace and metabolism of the person who apply it. You can balance foods by including all food groups such as carbohydrates, quality protein, fiber and liquid at eating times.
Although intermittent fasting is difficult at the beginning, the body will start to feel more energetic and well after the person gets used to the diet. No food is allowed during fasting periods. However, in some intermittent fasting types, it is possible to consume a small amount of low-calorie food during the fasting period.
When applying intermittent fasting, you should pay attention to low carbohydrate intake. Instead of eating foods high in carbohydrates such as pasta, bread and rice, you can choose healthy and light foods such as legumes, meat, fish and eggs.
Fat burning will accelerate if you consume beverages such as coffee, water, green tea and soda during your intermittent fasting. If you prefer a snack on the intermittent fasting diet, you can consume nuts or dried fruit.
It is very important to follow the intermittent fasting diet with an expert. Long-term hunger and low-calorie diets may pose a risk for some people. In order to avoid any health risks, intermittent fasting should be followed by an expert. It is not a suitable nutritional model for diabetic patients, severe hypoglycemic, organ failure, pregnant women and breastfeeding mothers.