We are constantly in search of a diet to lose weight, so which one is the best for you?
Intermittent fasting, which we have started to hear frequently both on social media and in our close environment, can be applied to individuals who are deemed suitable for weight loss and fat burning purposes.
While there are several variations, the basic logic is about adjusting eating times.
In fact, it is a method that has been in our culture and has been used for religious, spiritual and purification purposes since ancient times. It should not be thought of as losing weight by being hungry. Although it does not have very strict restrictions compared to other diet models, there is a healthy diet that meets your daily calorie needs. There are several methods of intermittent fasting diet. Deciding on this method may vary depending on your lifestyle and target weight.
16/8 method: It consists of a 16-hour fasting period and an 8-hour eating period. For example, if you had your first meal at 12:00, you should have had your last meal at 20:00 at the latest. Apart from this, water, mineral water, unsweetened tea, coffee are free and accelerate the metabolism.
5:2 method:400-500 calories are taken on two non-consecutive days of the week and an adequate and balanced diet is maintained for the other 5 days.
Eat-Stop-Eat :Fasting for 24 hours, 1 or 2 days a week.
Let’s take a look at what’s going on in our body when we eat this way..
The first nutrient that our body uses as an energy source is carbohydrates. Carbohydrates stored as glycogen in the liver and muscles begin to be burned in long-term hunger. Afterwards, metabolism begins to use fats as an energy source. Therefore, it is important to determine the eating and fasting periods.
It is a diet that increases fat burning when combined with exercise. Nutrition ReviewsIn a study published in the journal Cell, 3-12 weeks of intermittent fasting individuals applied body weight (3-7%), body fat (3-5.5 kg), triglycerides (14-42%), and total cholesterol (10-21%). decrease was observed.
Being hungry for a long time may not be good for some people by negatively affecting their health. Therefore, a physician and nutritionist support should be taken before starting this diet.
Who Should Not Do Intermittent Fasting?
–Individuals under the age of 18
-Body mass index (weight/height2) below 18
– Pregnant and lactating women
– People who have had a recent operation
It is inconvenient for people with blood sugar disorders such as diabetes, hypoglycemia, insulin resistance or metabolic complaints such as blood pressure and heart disease.
The duration of Intermittent Fasting depends on your sustainability and remember that the most successful diet is the one that suits you best.