Nowadays, where
obesity and nutritional disorders are increasing, many methods are used for
weight control. One of them is intermittent fasting (IF Diet) diet. This
method, which has become very popular today, has emerged as an alternative to
conventional diet methods.
It is actually a diet
that can be defined as a diet for intermittent fasting. It has a different
system from diet plans and other weight programs. It is the consumption of
calorie-free juices at certain times of the day without consuming any food.
The purpose of
intermittent fasting is to dissolve the fat accumulated in certain parts of the
body and to make the metabolism work faster. Weight loss is achieved with this
method. Unlike classical slimming methods, Intermittent Fasting does not take
into account what we eat, but when we eat it.
Studies have shown
that intermittent fasting diet provides weight loss and regulates blood sugar.
Intermittent fasting also reduces the amount of fat, bad cholesterol and
triglyceride levels in the body. The studies has also shown that it is
effective in losing weight.
How to Apply
Intermittent Fasting Diet?
It would be healthier
to consult a doctor or dietician before starting intermittent fasting diet.
Intermittent fasting is not a suitable diet for everyone. Especially, application
of this diet by type I diabetes patients, patients with high blood pressure,
pregnant women and breastfeeding mothers pose a health risk. The dietician will
give you detailed information about the diet and prepare a special diet plan for
you.
The purpose of
intermittent fasting is not to eat for the specified periods. For example,
there are several intermittent fasting diet methods such as the one which
includes fasting for 16 hours and then eating for 8 hours.
5-2 Intermittent
Fasting Diet
In the 5-2
intermittent fasting diet, 5 days of the week you keep your regular diet
routine and the remaining 2 days, the body should take calories as much as the
energy consumed. In this diet, the person fasts 2 days a week. In the two-day
fasting routine, men usually consume 600 calories and women consume 500
calories. One must note here that fasting days are chosen on non-consecutive
days.
16-8 Intermittent
Fasting Diet
This diet can be
applied in two different ways, 16: 8 and 20: 8. It is the practice of fasting
for 16 hours in 1 day and eating 2 or 3 hours in for the remaining hours. The
person can apply intermittent fasting by eating at noon instead of eating
breakfast in the morning. During the 8-hour period in which eating and drinking
is not restricted, due attention should be paid to timing.
Single Meal Diet
This diet, which is
also defined as an alternative diet, is known as eat-stop-eat. There is a
long-term fasting on certain days of the week. The person fasts for one day after
dinner on Monday. Then, the next day, he/she returns to his/her daily meal
routine freely. And then the person continues fasting the next day. In this
diet, water, tea and calorie-free beverages can be consumed.
