The intermittent fasting diet (Intermittent Fasting), which has become popular among the methods of balancing healthy weight loss and metabolism, is a nutritional model based on eating at certain time intervals and being completely hungry at other hours. Unlike traditional calorie restrictions, the intermittent fasting diet focuses when it will be eaten rather than what it will be defeated. The body increases fat burning using stored energy sources during the hunger time, regulates insulin levels and promotes cellular renewal.
What is intermittent fasting diet?
It is a nutritional model based on eating during certain time periods and consuming healthy foods in the rest times. Unlike traditional diets, it focuses on regulating food eating hours rather than calorie restrictions. The aim of this method is to accelerate metabolism by putting the body into a hunger process, to increase fat burning and to improve its overall health condition. Since the body is not consumed during intermittent fasting, it first uses glycogen stored in the liver as energy. When glycogen stores are exhausted, the body starts to produce energy by passing to fat burning. This process helps weight loss by encouraging fat burning. Furthermore, long -term hunger triggers the autofogy mechanism that promotes cellular renewal. Autophoji is the process of self -cleaning and renewal of cells in the body. It contributes to the strengthening of the immune system and the reduction of aging signs.
Those who do a intermittent fasting diet can eat as much as they want during eating. However, it is necessary to consume healthy and nutritious foods in this process. When processed foods and excessive sugary foods are consumed, the metabolic benefits of the fasting process may disappear. Creating a balanced diet with protein, healthy fats, fiber vegetables and low glycemic index carbohydrates both accelerates the weight loss process and allows the body to take vitamins and minerals.
How to make a intermittent fasting diet?
The most important point in fasting is not to consume any nutrients or drinks containing calories during fasting, and to support the body by consuming nutritious and balanced foods during eating. This diet can be applied in different ways depending on personal lifestyle, sleep patterns and health status. The most common intermittent fasting models include 16: 8, 18: 6, 5: 2 and OMAD (One Meal A day – one meal per day). The models that can be applied in the intermittent fasting diet are as follows:
- 16: 8 Method: Stay hungry for 16 hours, eaten in 8 hours
- 18: 6 Method: 18 hours hungry, eaten in 6 hours.
- 5: 2 Method: Normal fed 5 days a week, limited nutrition to 500-600 calories for 2 days.
- Omad: Eating only 1 meal a day is eaten.
- 20: 4 Method: Stay hungry for 20 hours, eaten within 4 hours.
When starting the intermittent fasting diet, it is important to consider the adaptation process of the body and gradually increase the hunger time and get a healthier and more sustainable result.
How should intermittent fasting times be?
During the fasting, the body first consumes glycogen stores, then entering the ketosis and starts fat burning. This process helps regulate insulin levels and support cellular repair while accelerating fat burning. However, the hunger time should be determined in accordance with the body structure and health status of the person. For example, those who have a habit of having breakfast in the morning may adapt by slowly sliding their meals instead of skipping breakfast while switching to 16: 8. It is free to consume only water, sugar -free tea, coffee and herbal teas during the hunger period. During the eating period, balanced nutrition should be taken care of.
When determining fasting hours, sleep patterns and daily activities should be considered. In particular, people who exercise or work physically intensively should gradually increase their hunger. Staying hungry for a long time, because it may lead to muscle loss and low energy, people who do sports should coincide with the eating time. Different fasting hours can be detailed as follows:
- 16: 8 model: Hunger time is 16 hours and eating time is 8 hours. For example: Fasting between 08:00-12: 00 in the morning can be determined as a meal time between 12: 00-20: 00.
- 18: 6 model: The hunger time is 18 hours. Eating time is 6 hours. Therefore, food can be eaten between 14: 00-20: 00.
- 5: 2 model: Normal nutrition 5 days a week is applied in the form of 2 days of 500-600 calorie intake.
- 20: 4 model: It is the model where the hunger time is 20 hours. Eating for 4 hours is free.
- Omad: Despite the hunger time of 23 hours, the eating time is 1 hour. Eating only 1 meal a day is eaten.
What are the benefits of intermittent fasting diet?
It is a nutritional model that is applied to regulate metabolism, to accelerate the cellular repair process and to improve its overall health. The benefits of intermittent fasting diet are as follows:
- Accelerates weight loss: Supports weight loss process by increasing fat burning.
- It supports regulating insulin levels: Helps reduce insulin resistance.
- Encourages cellular renewal (autophoji): Allows the body to clean and renew damaged cells.
- Accelerates metabolism: Increases fat burning by optimizing body energy production.
- Supports Heart Health: It can maintain cardiovascular health by balancing cholesterol and blood pressure levels.
- Rests the digestive system: Supports intestinal health, can reduce stomach problems.
- Strengthens the immune system: Can make the body more resistant to infections and diseases.
- May delay aging: It can provide a younger and healthy look by encouraging cell renewal.
Who should not fast intermittently?
Pregnant women and nursing mothers should not apply this diet because they need regular nutrition for the healthy development of the baby. Those with diabetes or insulin resistance should not fast without a doctor’s control because they are prone to blood sugar fluctuations. People with chronic diseases such as kidney, heart, stomach ulcers should be careful as they may adversely affect their health. Those with a history of eating disorders should stay away because the fasting order may disrupt healthy eating habits. Children and adolescents need adequate nutrient intake because they are in the process of development and the hunger process can adversely affect growth hormones.
Does intermittent fasting harm health?
It is usually safe when applied correctly. However, it can cause some health risks when done wrong. Staying hungry for a long time can cause headaches, weakness, irritability and focus problems. Sudden decreases in low blood pressure and blood sugar levels may increase the risk of fainting and weakness. Excessive slowing of metabolism can make it difficult to lose weight in the future. Hormonal imbalances in women can lead to changes in menstrual irregularity and thyroid functions. Excessive stress hormone (cortisol) production can weaken the immune system and increase inflammation in the body. False eating habits can cause the consumption of unhealthy foods during eating and reduce the positive effects of fasting.
What should be included in the intermittent fasting diet list?
During the eating period, nutritious foods such as protein, healthy fats, fiber vegetables and low glycemic index carbohydrates should be preferred. Avoiding processed foods, excessive sugar and refined carbohydrates supports fat burning by increasing the effect of the hunger process. The nutrients that should be included in the intermittent fasting diet are as follows:
- Protein Resources: Chicken, turkey, red meat, eggs, fish, cheese, yogurt
- Healthy Fats: Olive oil, avocado, hazelnut, almond, walnut, coconut oil
- Fiber vegetables: Broccoli, spinach, zucchini, cabbage, carrots, cucumbers
- Full Grain and Legumes: Oats, brunette rice, lentils, chickpeas, kinoa
- Fruits with low glycemic index: Green apple, strawberry, blackberry, blueberry
- Healthy Drinks: Water, Green Tea without Sugar, Simple Coffee, Herbal Teas
- Probiotic Resources: Kefir, yogurt, pickles, fermented foods
Starting with light and nutritious foods when opening fast during the diet facilitates digestion and does not tire the stomach. Meals containing high protein and fiber help to control the feeling of hunger by extending the toughness time. Fruits containing natural sugar and dark chocolate can be preferred to reduce the need for dessert.
