WHAT IS THE INTERMITTENT FASTING DIET? HOW TO LOSE WEIGHT WITH THE INTERMITTENT FASTING DIET?
For many years, we were told that we should consume 3 main and 3 middle meals a day. Well, how real is that? My answer is not quite the truth. Because a different amount of insulin is secreted at each meal compared to the foods we eat. Since the high amount of insulin secreted facilitates the storage of fat in the body, it actually makes it difficult for you to lose weight.
Intermittent fasting, also known as Intermittent Fasting, is an eating habit, not a diet. Since the time of your meals is certain, you can make the most of what you eat. In fact, Intermittent Fasting changes the time interval you eat, not what you eat.
Best of all, it’s a foolproof way to slim down and lose weight without going on a crazy diet or restricting your calories. The main reason why this eating habit works is that the body stays hungry for a long time. In addition, when you start to practice Intermittent Fasting, you will not reduce your calories at all most of the time.
It is one of the easiest strategies we have for preventing unhealthy weight gain, and for some individuals, maintaining a healthy weight because it requires very little behavioral change. In this way, you can quickly consume high-calorie foods such as doner, hamburger and sushi that you are not accustomed to consume in diets.
Working Mechanism of Intermittent Fasting Diet
To understand how intermittent fasting leads to fat loss, we must first understand the difference between nutritional status and mid-fasting status.
Your body is nourished as it digests and absorbs food. Typically, the nutritional state begins when you start eating and lasts for three to five hours as your body digests and absorbs the food you eat. When you are fed, it is very difficult for your body to burn fat because your insulin levels are high.
After this time interval, your body is known as the post-absorption state, which is a fancy way of saying that your body isn’t processing the process necessary for digestion. The post-absorption state persists until 8 to 12 hours after the last meal; this is when you enter a state of starvation. Because your insulin levels are low, it’s much easier for your body to burn fat in a fasted state.
When you are hungry, your body can burn fat that is inaccessible in a nutritional state.
Benefits of Intermittent Fasting
1. Intermittent Fasting makes your day easier.
Behavior change is effective in easing and reducing tension. Intermittent fasting provides additional simplicity in your life that you truly enjoy. You don’t have to worry about breakfast when you wake up You can just grab a glass of water and start your day.
If you enjoy eating but don’t have much time to cook, eating three meals a day isn’t easy in business. However, Intermittent Fasting allows you to eat one meal less, which means planning one meal less, cooking one meal less. Makes life a little easier.
2- Intermittent fasting can reduce the risk of cancer.
This is debatable because not much research and experimentation has been done on the link between cancer and Intermittent Fasting. However, initial reports seem positive.
In a study of 10 cancer patients, it was found that the side effects of chemotherapy can be reduced by fasting before treatment. This finding is supported by another study using alternate-day fasting with cancer patients, which concluded that fasting before chemotherapy would result in better cure rates and fewer deaths.
Finally, this comprehensive analysis of many studies on fasting and sickness concluded that fasting not only reduces the risk of cancer, but also cardiovascular disease.
3. Intermittent fasting is much easier than dieting.
The reason most diets fail is not because we switch to the wrong foods, but because you actually don’t stick to the diet in the long run. It’s not a nutritional problem, it’s a behavior change problem.
Intermittent Fasting comes to our aid here. For example, it concluded that intermittent fasting is an effective strategy for weight loss in obese adults and that “people quickly adapt to an intermittent fasting routine.”
Think about it, you can eat almost as you want, and because you are hungry for a certain period of time, the body continues to burn fat.
Intermittent Fasting Types
If you are considering applying the Intermittent Fasting program, you have 3 different options to change your life style.
Daily Intermittent Fasting
Most of the time, you can follow the Leangains model of intermittent fasting, which uses a 16-hour eating interval followed by an 8-hour fasting interval.
It doesn’t matter when you start your 8-hour eating period. You can start at 08:00 and finish at 16:00, or you can start at 14:00 and finish at 22:00. Do what suits you. My proposal is to eat between 12:00-20:00. During this time, it will likely be midday for employees and midday for students. 20:00 in the evening is the most applicable time for working individuals after returning to their home and preparing a meal.
Since the Daily Intermittent Fasting is done every day, it becomes very easy to get into the habit of eating on this program. You probably eat at the same time every day without thinking. For this reason, I don’t think you will find it very difficult.
A potential downside to this program is that you typically cut out one or two meals from your day, making it more difficult to get an exact number of calories throughout the week. Simply put, you will have to teach yourself to eat larger meals in a balanced way. Actually, if you look at it, it’s not bad news at all.
Weekly Intermittent Fasting
One of the most convenient ways to choose the Weekly Intermittent Fasting nutrition program is to do it once a week or once a month. Intermittent Fasting performed in the middle row has been shown to provide many of the fasting benefits mentioned earlier.
For example; Lunch on Tuesday is the last meal of the day. Then you do not consume any food until lunch on Wednesday. The advantage of this program is that it allows you to eat every day of the week while still providing the benefits of fasting for 24 hours. But compared to the daily Intermittent Fasting system, you will lose less weight.
Alternate Day Intermittent Fasting
Alternate day Intermittent Fasting includes longer fasting periods on alternate days throughout the week.
For example; You can have dinner on Tuesday night and not eat again until Wednesday evening. But on Thursday, after eating all day, you have to start the 24-hour Intermittent Fasting cycle again just after dinner in the evening of the day. This style of intermittent fasting is often used in research studies, but is not very well known. Because its application is much more difficult than other types of Intermittent Fasting.
As a result, which type of Intermittent Fasting you will do depends entirely on your wishes. However, my offer would be Daily Intermittent Fasting. The main reason for this is that the body reacts much more appropriately to all activities done regularly. This applies not only to diet, but also to sports, yoga, etc.
ARTICLE: Dietitian Cosku Mutlu
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