There are different fasting systems in many ancient teachings and religious beliefs around the world. Today, it is a fact that constant/excessive eating or snacking negatively affects people’s health. For this reason, I will talk about the benefits of the intermittent fasting diet, which has been translated into Turkish as intermittent fasting, which has been very popular in recent years, and how to apply it.
What is intermittent fasting diet? How is it done?
The intermittent fasting diet does not tell you what to eat. It just tells you the times you can eat. Here is the logic. The most commonly used system is 8 hours of feeding and 16 hours of fasting. So 8 hours of the day is the time allotted for you to eat. The remaining 16 hours are spent starving. Calorie-free drinks such as water/tea/coffee are allowed in the 16 hours you are hungry. These are the most comfortable time intervals for beginners. The way I usually do with my clients
If we come,
Breakfast at 11:00 in the morning
Snack: A snack at 15:00
19:00 in the evening in the form of dinner.
However, if you find it difficult when you are just starting out, you can add other snacks between 11:00 and 19:00. The important thing is to choose foods with high bioavailability when you are feeding and keep your body and cells well.
Balancing each meal with a wide variety of healthy whole foods, such as
Fruits: Apples, bananas, strawberries, oranges, peaches, pears, etc.
Vegetables: Broccoli, cauliflower, cucumber, leafy greens, etc.
Those that can be used instead of cereals: Quinoa, oats, buckwheat, etc.
Healthy fats: Olive oil, avocado and coconut oil oilseeds (walnuts, hazelnuts, almonds)
Protein sources: Meat, poultry, fish, eggs, nuts, seeds, etc.
What changes in your body when you do intermittent fasting?
1) Insulin levels: Insulin levels in the blood decrease. This makes it easier for you to burn fat. It also reduces this risk in those who are at risk of type 2 diabetes.
2) Growth hormone: Growth hormone increases, this situation can make it easier for you to burn fat and it is also important for your muscles.
3) Cellular repair: The body removes waste materials from the cells and cellular repair mechanisms work. In fact, fasting diets support the body’s own detox mechanisms.
What are the benefits of intermittent fasting?
– It can be beneficial for your heart health.
Intermittent fasting has been shown to improve numerous different risk factors, including blood pressure, total and LDL cholesterol, triglycerides, inflammatory markers and blood sugar levels.
– May help prevent cancer.
Cancer is a disease characterized by the uncontrolled growth of cells.
Fasting has been shown to have several beneficial effects on metabolism that can lead to a reduced risk of cancer. Although human studies are needed, promising evidence in animal studies suggests that intermittent fasting may help prevent cancer.
-Can help prolong lifespan and live healthier One of the most exciting applications of intermittent fasting may be its ability to prolong life. Studies in rats have shown that intermittent fasting extends lifespan similar to the duration of calorie restriction. In some of these studies, the effects are quite dramatic. In one of these, the rats that fasted every day lived 83% longer than the rats that did not fast.