How to Apply Intermittent Fasting Diet?
How to Apply Intermittent Fasting Diet?

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.