The Intermittent Fasting Diet is a type of diet that has become an alternative to the conventional calorie-restricted diet and is gaining immense popularity today.
In fact, it has been chosen as the most popular food of 2018, according to research by the International Food Information Council Agency. The Intermittent Fasting Diet is a type of diet that is not only for those who are interested in losing weight, but also for those who want to get fit and in shape, those who want to prolong their life and those who are very interested in it. Want to be healthy in general.
What are the types of non-stop fasting?
There are various applications of non-stop fasting. Each change in this diet adheres to the principle of staying 8 hours a day. We can list the most common types of non-stop fasting (if diet):
16-8 Intermittent Fasting Diet: With this change, meals are eaten 8 hours a day and no calorie rich foods are eaten within the other 16 hours. If necessary, calorie-free drinks such as herbal tea, milk-free and sugar-free coffee, tea, water and soda without sweets can be consumed. Usually
It is preferred to eat between 12:00 – 20:00 or 09.00 – 17.00. However, these hours may vary depending on the person’s condition and schedule. Free meals should be healthy and low in calories during these eight-hour meals. This method is a method that gives less appetite than the 5-2 Intermittent Fasting Diet method.
How does 16/8 diet lose weight?
Eating on a 16/8 non-stop fasting plan significantly reduces appetite, limiting calorie intake. This makes it easier to lose weight.
As soon as you get used to this diet, the hormone leptin (satiety) is secreted in a short time while eating, so the person starts to feel satiated by eating small portions. Also, as the secretion of the hunger hormone ghrelin decreases, the feeling of hunger in the stomach and the desire to have breakfast at night decreases.
5-2 Non-stop fasting diet: According to the 5-2 non-stop fasting diet, a person eats normally and healthy 5 days a week. On the other 2 selected days, you need to reduce your calorie intake to about 500 calories. This will give better results if not selected 2 consecutive days. In addition, the amount of 500 calories consumed should be limited, just as in the 16-8 diet. You should be hungry for 16 hours and take in 500 calories in the remaining 8 hours. This method is especially suitable for those who cannot adapt to other nutrition programs due to factors like career or school.
Brick-stop-brick method (alternative if method): In this method, one or two non-consecutive days are chosen and eating for 24 hours is avoided. The rest of the week it can be fed normally. This method can be applied from breakfast to breakfast or from dinner to dinner. However, this method is not suitable for everyone as it requires prolonged fasting and should not be applied without informing your doctor.
What are the benefits of non-stop fasting?
We can list the benefits of a non-stop diet as follows:
Non-stop fasting is an easier and more flexible measure to follow than other food systems.
If diet is a very effective method of weight loss because it reduces calorie intake and speeds up metabolism. Studies by leading organizations such as the American Heart Association have found that a non-stop fasting diet results in 3-8% weight loss after 3-24 weeks.
It helps to significantly reduce LDL cholesterol and triglyceride values. In addition, it has been shown to increase HDL cholesterol, which is good cholesterol.
It helps control blood sugar and reduces insulin secretion.
It accelerates muscle development and helps the body repair faster. This is because during fasting the insulin hormone decreases and the growth hormone increases. Thanks to growth hormone, body tissues and cells are repaired and regenerated.
It enhances the body’s resistance to oxidative stress, thus reducing inflammation in the body and may be effective against aging.
It provides protection against nervous problems. The fatty acids that enter the liver during starvation are converted to ketones, a source of energy for the body. Ketone is a substance that protects neurons from damage.
It enhances the feeling of contentment in the person.
It also improves sleep quality.
Who is not suitable for continuous fasting diet?
* Non-stop fasting, also known as food;
* Those who are trying to get pregnant
* Those who are pregnant or breastfeeding,
* “Very thin” people with very low body mass index,
* Those who suffer from eating problems,
* Those who have diabetes (especially patients with type 1 diabetes),
* Patients with high blood pressure,
* Those who have to take drugs regularly,
* Those who exercise hard or are engaged in sports,
* Not suitable for those who have stomach ulcers.