Intermittent fasting, which has
become a trend worldwide, is also practiced by many people in our country. An intermittent
fasting diet, which is aimed at burning fat or controlling weight, is of great
interest to those who follow it. An intermittent fasting diet is a way
of eating based on the individual's ability to eat at specific times.
The Benefits of Intermittent Fasting Diet
With the intermittent fasting diet, individuals can
consume food during specific times of the day. During the rest of the time,
they must remain hungry. This allows the body to meet its energy needs by
burning stored fats. Thus, you can healthily lose weight through intermittent
fasting. In addition, this dietary habit offers various benefits to the body.
The benefits of intermittent fasting can be listed as follows:
•
Helps lower blood sugar levels.
•
Reduces insulin resistance and minimizes the risk of
type 2 diabetes.
•
Intermittent fasting speeds up fat burning, leading to
a decrease in triglycerides and cholesterol levels.
•
Supports cell renewal, increasing the secretion of
youth hormones in the body.
•
Significantly reduces oxidative stress symptoms.
Intermittent Fasting (IF) Diet List
Intermittent fasting or IF diet is not based on
specific lists, but it includes certain nutrition programs to follow. People
who aim to lose weight or maintain weight control through the IF diet should
avoid consuming certain foods such as sugar, flour, salt, solid fats, processed
and packaged foods, and acidic drinks. Foods that should be included in the IF
diet list are:
•
Whole grain rice, pasta, bulgur, oat bran, corn flakes,
and other low-carbohydrate foods can be included in your daily diet list.
•
Dairy products such as homemade yogurt, ayran, kefir
can be consumed in certain amounts to balance blood sugar.
•
Fruits and vegetables that are in season to meet the
body's vitamin needs.
•
The IF diet list should include red meat, chicken,
fish, eggs, and legumes that are rich in protein and create a feeling of
fullness.
•
Adequate daily water intake is important to meet the
body's water needs.
Who Cannot Practice an Intermittent Fasting Diet?
Starting an intermittent fasting diet can cause
certain health problems in individuals. Symptoms such as dizziness, nausea, low
blood sugar, or blood pressure may occur. Therefore, it is advisable to consult
a specialist doctor before starting this diet.
Individuals with specific health issues should avoid
practicing intermittent fasting. People with high blood pressure,
insulin-dependent diabetics, people with a low glycemic index, pregnant and
breastfeeding women, stomach and kidney patients, and people with eating
disorders should avoid practicing intermittent fasting.
How Should Intermittent Fasting Hours Be?
Intermittent fasting diets that allow
eating at certain times of the day vary among different types. Intermittent
fasting hours can vary depending on the individual's needs, goals, and
lifestyle. In general, it can be arranged as follows:
16/8 Method: This is a type
of intermittent fasting where you fast for 16 hours and can eat for 8 hours.
For example, eating starts at 9:00 am, fasting starts at 5:00 pm and fasting
ends the next day at 1:00 am. The first meal is usually eaten during lunchtime
in the 8/16 method.
12-Hour Method: This diet is
suitable for those who are new to intermittent fasting. Individuals divide the
day into two and fast for 12 hours, and the remaining 12 hours are for eating.
This is ideal for making the process of adjusting to the principle of
intermittent fasting and transitioning to low-calorie eating easier.
Eat/Pause/Eat Method: This is a
24-hour fasting state that is applied once or twice a week on certain days of
the week. After a one-day fast, people can continue their normal eating habits
on other days.
