Dietitian Tuğçe Sert gave information about the subject. Intermittent fasting, which we have heard frequently recently, is also known as the IF diet. Intermittent fasting is more than just food restriction, it is a nutritional system.
The difference of intermittent fasting from popular diets; While food restriction and calorie calculation are made in all diet models, feeding hours are arranged without restriction in the IF diet. It is planned on 'when to be fed', not 'what to eat'. During the intermittent fasting period, it is necessary to avoid packaged foods, high-carbohydrate foods (white bread, pasta, rice pilaf, etc.), fast food foods.
People who practice intermittent fasting will not have enough positive effects just to comply with the concept of time. In the process, it is necessary to consume healthy foods. The goal of intermittent fasting is to speed up metabolism. During the fasting period, fat burning accelerates and weight loss becomes easier.
What are the Benefits of Intermittent Fasting for Our Body?
Since the If diet reduces the daily calorie intake by reducing the calorie intake time, and with the generally preferred 16-hour fasting, metabolism is accelerated and fat burning is facilitated. It helps to reduce insulin resistance when the preferred foods are complex carbohydrates instead of simple carbohydrates. Muscle development in the body accelerates and the body's self-repair time is shortened. This is because insulin hormone decreases in the body during fasting times, and growth hormone (GH) secretion increases. With the increase in growth hormone secretion, tissues and cells in the body are repaired and regenerated faster. It is good for cognitive health and is protective against neurological diseases. During times of hunger, fatty acids in the body are converted into 'ketone' bodies. Ketone is a substance that protects neurons from damage.
For Whom Is Intermittent Fasting Diet Not Appropriate?
Although time-restricted nutrition has many health benefits, not everyone can apply this nutrition system.
- Pregnant and lactating women
- Type 1 and Type 2 diabetes patients
- Those with low blood pressure
- Frequent drop in blood sugar
- Those with eating disorders
- Those who are very thin (BMI <18.5)
What Are the Possible Harms of Intermittent Fasting Diet?
If the intermittent fasting diet is not applied correctly, a single meal is made daily, simple carbohydrates are preferred instead of complex carbohydrates, and fibrous foods are not included in the diet;
- excessive hunger
- Problems such as dizziness may occur. That's why intermittent fasting is a diet model that should be done with a dietitian.
What are the Types of Intermittent Fasting?
Eating for 8 hours and fasting for 16 hours (16:8 Method): Eating for 24 hours within 8 hours is the method of fasting for 16 hours. It is the most preferred method of intermittent fasting. It is free to consume 16 calorie foods during the 0-hour fasting period. For example, unsweetened tea, green tea, plain filter coffee, mineral water.
6 hours feeding 18 fasting (18:6 Method): 24 hours feeding within 6 hours is 18 hours fasting method. This method is mostly preferred by people who have applied the 16:8 method for 2-3 weeks. It is free to consume 18 calorie foods during the 0-hour fasting period.
5:2 Method: While eating normally 5 days a week, 2 non-consecutive days of the week, for example Wednesday – Saturday, women should be fed 500 calories and men 800 calories in one meal. Water, unsweetened herbal teas are beverages that are free to consume and amount throughout the day.