Intermittent fasting is a practical dietary model that has become widespread in our country as well. The intermittent fasting diet focuses on regulating eating intervals by limiting the amount of time we eat during the day. In intermittent fasting diet, What is important is not what you eat but how long you eat.
What is Intermittent Fasting?
Intermittent fasting has an eating window and a fasting window. Intermittent fasting is a dietary plan in which eating is restricted at certain times of the day (hunger window) and at certain times of the day (eating window). In this way, the aim is to lose weight by restricting calorie intake during the day.
There are several methods for the intermittent fasting diet. These methods are the form of intermittent fasting arranged in different periods.
What is the 5:2 Intermittent Fasting Diet?
In the 5:2 diet, there is standard nutrition for 5 days, and calorie intake is restricted for another 2 days. On two days of intermittent fasting, there is an average of 500-600 calories per day. This dietary model helps to lose weight in a long-term and effective way rather than diet.
In the 5:2 intermittent fasting diet, the fasting should be applied for 2 consecutive days. In this way, intermittent fasting can be applied in a healthier way. In the 5:2 intermittent fasting diet, it is necessary not to eat unhealthy and high-calorie diets during standard nutrition. Because even if you do not practice intermittent fasting that day, care should be taken to ensure that there is no imbalance in calorie intake.
Heavy foods containing high carbohydrates, fast food, products with high sugar content should not be preferred. Such products stop your weight loss process. It may even cause you to gain weight. Instead, it is necessary to choose low-fat and healthy foods.
How to Do the 5:2 Intermittent Fasting Diet?
For the 5:2 intermittent fasting diet, two non-consecutive days of the week are preferred. E.g; You can choose to practice intermittent fasting on Mondays and Thursdays. On the remaining days of the week, it is necessary to consume healthy and low-fat foods moderately.
On the days of intermittent fasting, calorie intake will be sufficient, not exceeding 500-600 calories on average. Drinking plenty of water is extremely important when following this diet. In addition to water, beverages such as unsweetened coffee and unsweetened tea can be consumed. On days when intermittent fasting is not applied, it is possible to switch to a standard diet.
While doing intermittent fasting, symptoms such as headache and dizziness may be present initially. In order to prevent such diseases, plenty of water and herbal teas should be consumed. In the standard diet, nutritious and healthy products such as fruits, vegetables and whole grains should be consumed. These foods are both healthy and filling.
Intermittent fasting provides many health benefits as well as weight loss. You can make the 5:2 intermittent fasting diet even more effective by exercising. For this, exercising and doing sports at regular intervals will accelerate the weight loss process.