What is an intermittent fasting diet, how is an intermittent fasting diet done? Types of intermittent fasting diets

The questions about the intermittent fasting diet, which women who want to lose weight have started to prefer more frequently, are in the details of our news! Intermittent fasting diet types and nutrition that stand out with their debilitating feature…

Although the general name of the diet is known as intermittent fasting intermitten fasting intermittent fasting It means and, unlike fasting, allows you to consume calorie-free liquid beverages during fasting periods. There are several types of intermittent fasting as timing, but the most common 16:8 diet is used. The logic of intermittent fasting is based on fasting for other hours, allowing to eat within certain hours. In other words, this time the diet manages the timing, not the food, yet it offers as a side condition to make healthy choices at meal intervals. Dietitian Sefa Aydın’s Intermittent fasting diet article:

INTERMITTENT FASTING TYPES:

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16:8 method: The most common method known. It recommends fasting for a total of 16 hours with sleep and 8 hours of daily eating time. It is left to the individual to determine the time period when the meal is eaten. Usually, in this version, breakfast is skipped, the first meal of the day is eaten at noon 12:00-13:00 . The last meal of the day is eaten at 20:00 in the evening and fasting is repeated. During the fasting time , non-caloric beverages such as water, coffee, green tea can be drunk. It is the most preferred if type because it is the most sustainable and easiest to implement version.

5:2 method: It recommends taking the energy you need 5 days a week and taking 25% of that energy the other 2 days. For example, if the energy to be taken daily is 2000 kcal, it says that 500 kcal should be taken 5 days a week, 2000 kcal 2 days a week. Since the desired calorie deficit will be formed in this way, the body will enter the hunger cycle and the person will lose weight again.

BENEFITS OF INTERMITTENT FASTING:

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1) Protects brain health, according to studies, if dieting improves memory, There is a positive change effect on learning and cognitive skills.

2) It reduces the risk of diabetes by its effect on insulin secretion, and reduces liver fattening.

3) The process of digesting the deteriorated and aged structures of the cell with the cell’s own lysosome is called autophagy. As a result of the discoveries initiated by the Japanese cell biologist Yoshinori Ohsumi in the 90s, autophagy was found as a response to hunger or infection. “Fasting” and ‘, revealing that a disorder in this natural autophagy process, which occurs at the cellular level in our body, reduces the possibility of catching certain diseases and prolongs life, can trigger diabetes, cancer, parkinson’s and some other hereditary or neurological diseases . The importance of the concept of ‘hunger’ in daily life has also increased.

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4) It helps to decrease LDL known as bad cholesterol and decrease blood triglycerides.

5) Since the logic of losing weight is to create a calorie deficit, it causes the desired calorie deficit to be created due to the hours when consumption is limited, and as a result, it causes weight loss. In addition, thanks to the fat loss created, it reduces the lubrication of the belly area.

By associating with the level of ghrelin, known as the hunger hormone, and leptin, which is the satiety hormone; It also changes insulin hormone levels, reduces insulin levels and helps maintain blood sugar balance.

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THINGS TO BE CONSIDERED IN INTERMITTENT FASTING DIET NUTRITION

During the diet, you need to slightly reduce the carbohydrate rate, complete carbohydrates should be chosen as carbohydrate source: full such as wheat bread, whole wheat pasta.

– You can choose a protein-based menu for the first meal of the day, you can get support from nuts and dried fruits in the snack, and you can close the day with a combination of vegetables and yogurt at the last meal.

– You can accelerate weight loss by consuming plenty of calorie-free fluids during fasting times.

– You should make a controlled choice in portions, you can also support this diet with movement.

WHO CANNOT APPLY INTERMITTENT FASTING?

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– Athletes and intense exercisers,

-Pregnant and lactating mothers

-Growth Continuity and sustainability are important in intermittent fasting, as in every diet program. It should not be forgotten that healthy choices should be made during the eating periods and if it can become a lifestyle, it should be continued.

Dietitian Sefa Aydın

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