Does intermittent fasting make you lose weight? How should you do an intermittent fasting diet?
The most emphasized form of weight loss recently intermittent fasting It is one of the most frequently used diet methods in our country as well as all over the world. As a matter of fact, this fasting method cannot be called just a weight loss method. We can also define intermittent fasting as a diet practiced for a healthy life. Moreover, unlike the usual challenging and low-calorie diets, calorie counting is not applied in this application. The basic principle of this application is to pay attention to the time of calorie intake rather than the calorie intake.
Yes, you heard right, you don’t need to count calories while doing intermittent fasting. All you have to do is to determine your fasting time and eating time… You can integrate your fasting and eating time into your daily routine. Moreover, it is a great help for you to reach your ideal weight. It also makes you physically and mentally healthier.
HOW IS INTERMITTENT FASTING MADE CORRECTLY?
Generally, fasting systems are applied between 08-16 and 09-17 hours. However, it is possible to change the intervals according to you.
The most widely applied system of intermittent fasting is to rest the body by feeding within 8 hours without being hung on the calorie amount and fasting for 16 hours. Rest periods can be challenging at first. But don’t worry, as time goes on your body will get used to this system and intermittent fasting will become your lifestyle.
Another alternative to intermittent fasting that is at least as popular as the 8-16 version is the 5-2 system. The basic rule of 5-2 intermittent fasting is to continue your normal diet 5 days a week, while limiting the daily calorie intake to 600 on the rest of the week. Its effect on weight loss has not been observed as fast as the 8-16 system. It even has a balancing effect for those with cholesterol problems.
Integrating intermittent fasting into your life by applying it correctly is very important in terms of getting healthy results. Although the benefits of intermittent fasting for your body are numerous, it is useful to consult a nutrition and dietetic specialist first to understand whether your body is suitable for this. The nutrition and dietetic specialist will help you determine the most suitable fasting method for you after the necessary analysis.
BENEFITS OF INTERMITTENT FASTING
With this diet, you can see much more benefits beyond controlling your weight. The known and unknown benefits of intermittent fasting, which is practiced by many people for both mental and physical well-being, are as follows:
- It provides a healthy weight control.
- Body cells are renewed.
- Youth hormone is secreted.
- Cholesterol levels decrease.
- Obesity is prevented.
- The sugar level in the blood drops to healthy levels.
- It is good for chronic diseases.
- The release of the stress hormone is reduced.
- Metabolic health is maintained.
WHAT IS PROHIBITED IN INTERMITTENT FASTING?
Compared to other diet methods, the amount of calories in this system is less important than the feeding time intervals. But there are some rules when practicing intermittent fasting. If these rules are not followed, health problems such as eating disorders and hormonal imbalances may occur. It is useful to consult a dietitian before intermittent fasting, as with other dietary practices, in order not to get negative results and not to spoil your health.
During the period of intermittent fasting, the consumption of non-caloric beverages such as water, unsweetened coffee, green tea is allowed. However, it is strictly forbidden to consume any other food. In addition, nutritionists do not recommend the consumption of packaged foods containing high carbohydrates and preservatives in this process. It is also very important not to consume carbonated drinks while intermittent fasting and to consume plenty of water instead.
Healthy diet Be sure to check out our other articles for methods.