Intermittent Fasting

In a changing and developing world, our diet is also changing rapidly. Breakfast before going to work or school, a lunch at lunchtime and a nice dinner on the way home in the evening. It seems that our traditional diet consisting of three main meals has now left its place to 2 main meals. What kind of diet is the most researched and applied intermittent fasting in 2019?

We can define this diet, also known as intermittent fasting or intermittent fasting, as consecutive periods of hunger and eating.

HOW TO DO INTERMITTENT FASTING?

There are different methods of intermittent fasting, we can summarize them as follows:

Alternate day methodIn the diet we call (eat-stop-eat), a hunger window is created for 24 hours and this is maintained periodically. .

Modified hunger In the method we call, 25% of the energy need is taken two days a week, while a healthy diet is continued for the other 5 days. It is entirely up to you to choose which of the two days you will include in the fasting period. However, since the amount of calories taken in general corresponds to about 400-700 calories, the modified fasting method is a difficult method to apply. Spending the whole day by eating so little can turn into torture for many of us!

Time-restricted feeding method On the other hand, it is the most applied method all over the world, we need to stay away from food for at least 14 hours a day, and the 16/8 method is generally preferred. It is free to consume water, tea and coffee during hunger periods, but we have to leave the milk and cream that we will add to the coffee and consume it plain during our hunger period! Especially for those who do intermittent fasting to lose weight, it is useful to underline the following point, the eating window following the hunger process is not a reward, that is. ‘We are hungry for 16 hours, let’s eat what we want for 8 hours’If you make a mistake, you can gain weight!

So why do we starve, what happens in our body when we are hungry?

During the hunger process, our body starts to use the ketone bodies produced by our liver for energy. The amount of ketone bodies, which is low in the beginning, increases as the fasting period progresses. Ketone bodies are not only a fuel used in energy metabolism. It takes part in many metabolic functions. Ketone bodies are involved in many metabolic processes involved in our health and aging process.

In the process when we are hungry, our insulin secretion decreases, and the low level of insulin accelerates fat burning. The secretion of growth hormone increases and this hormone supports fat burning and muscle gain. At the same time, there are studies that intermittent fasting accelerates metabolism, but the general opinion is that if it is applied for too long, the metabolism will slow down.

Studies show that intermittent fasting is not superior to traditional diets in weight loss, but its main advantage is to provide thinning around the waist. Intermittent fasting provides protection against many chronic diseases and the health benefits are endless. However, it should be underlined that long-term application does more harm than good. For this reason, although we see many benefits when applied periodically during periods when weight loss stops, let’s not forget that the most effective diet for us is the one we can maintain!

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