Yükleniyor
Intermittent Fasting

Intermittent Fasting

  • Intermittent Fasting
  • What is Intermittent Fasting?
  • How Should Intermittent Fasting Be Done?
  • What are Intermittent Fasting Methods?
  • What are the Benefits of Intermittent Fasting?
  • What should be consumed in intermittent fasting?
  • Who Can Do Intermittent Fasting?
  • Things to Consider for People Who Will Do Intermittent Fasting

Intermittent fasting can be defined as fasting between certain days. This type of fasting is often preferred for health, and research shows that intermittent fasting can provide health benefits in the body.

During intermittent fasting, a person usually fasts on certain days and returns to a normal diet on other days. For example, fasting two days a week, fasting during the day. While doing intermittent fasting, a specific fasting program should generally be followed and experts should be consulted.

What is Intermittent Fasting?

Intermittent fasting is a diet method based on fasting on certain days. In this method, normal eating and drinking patterns are maintained between fasting days.

Among the most popular methods of intermittent fasting are the 5:2 method and the 16:8 method. While the 5:2 method recommends fasting for two days with a normal eating and drinking pattern 5 days a week, the 16:8 method is applied as 16 hours of fasting and 8 hours of eating and drinking.

How Should Intermittent Fasting Be Done?

To do intermittent fasting, you must first determine the days you will fast. For example, you may want to fast 2 days a week. You should then determine how long you will fast on the days you will fast. Fasting is usually between 16-18 hours. For example, you can fast from the first hour of the morning until dinner.

While doing intermittent fasting, you should pay attention to the importance of a balanced diet. On fasting days, you should eat foods that contain protein, healthy fats and fiber. You should also consume water and plant-based beverages. You should have a controlled eating habit to prevent overeating or malnutrition on fasting days.

While doing intermittent fasting, you should think about your health and talk to your doctor. If you have certain health problems or are taking medication, you should follow your doctor's advice while fasting.

Finally, at the end of the fast, you should slowly return to food. At the end of the fast, you should eat small, well-balanced meals. In this way, your body gradually adapts to the post-fasting period and you do not strain your digestive system.

What are Intermittent Fasting Methods?

Intermittent fasting methods may include:

•       Intermittent Fasting: In this method, fasting is kept between certain hours for a few days and normal nutrition is continued for the rest of the time. The most common practices are fasting for 16 hours and eating for 20 hours.
•        5:2 diet: In this method, limited calorie intake is made 2 days a week, and normal nutrition is continued for the remaining 5 days.
•         Fasting at certain times of the day: In this method, fasting is kept between certain hours of the day and normal nutrition is continued for the remaining hours. For example, one can fast between morning and noon.

Note: It is recommended that you talk to your doctor or dietitian when choosing a fasting method. In addition, methods may vary according to your personal health status and activity level.

What are the Benefits of Intermittent Fasting?

Intermittent fasting is based on the principle that the human body is hungry at certain intervals and imposes restrictions on nutrition. This type of fasting provides benefits such as burning fat in the body and accelerating the metabolism. In addition, intermittent fasting can reduce the risk of diabetes by increasing insulin sensitivity, improve heart health, and some studies show that it may even reduce the risk of cancer. However, it is important that you talk to your doctor before practicing intermittent fasting and do it right.

What should be consumed in intermittent fasting?

Foods that can be consumed in intermittent fasting include healthy foods such as vegetables, fruits, whole grain bread, legumes, fresh extra virgin olive oil, cereals, yogurt, milk, nuts with salt or low salt, almonds and walnuts. Protein sources such as meat, fish and eggs can also be consumed. In addition, liquids such as water, buttermilk, milk, lemon juice, herbal teas can be consumed. Harmful substances such as alcohol and cigarettes should not be consumed during fasting.

Who Can Do Intermittent Fasting?

Intermittent fasting can also be observed by adult Muslims who are in good health. This fasting may not be suitable for some people, such as those with health problems, the elderly, pregnant and lactating women, children and teenagers. For this reason, people who plan to do intermittent fasting should first seek advice from their doctor and dietitian. In addition, after deciding to fast, it is recommended to constantly monitor the health status of the person and to break the fast when necessary.

Things to Consider for People Who Will Do Intermittent Fasting

After you decide to do intermittent fasting, you should first talk to your doctor. Intermittent fasting may not be suitable, especially for people with health problems or taking medication.

In addition, some points to be considered while doing intermittent fasting may be:

Drink enough fluids during fasting periods. Water is important to reduce the feeling of hunger.
Take care to consume healthy foods during fasting periods. For example, you can consume foods such as fruits, vegetables, whole grains, proteins, healthy fats.
Be careful not to overeat during fasting periods. As the feeling of hunger increases, your desire to eat may also increase.
Try to maintain your physical activities while intermittent fasting.
Try to maintain your sleep patterns during fasting periods.
Try to deal with stress or negative emotional states during your fasting periods.
Consult an expert while fasting.
Be careful while fasting. Consult a specialist for the solution of problems that arise during periods of hunger.

Make an appointment with Spc. RD. Sevinç Sevinçer who wrote this article or learn more about this article.
Page content is for informational purposes only. Please consult your doctor for diagnosis and treatment.
Share This Health Guide
CONTENT AUTHOR

Spc. RD. Sevinç Sevinçer Shared These Contents

Plastik ve Estetik Cerrahi Hizmetleri

Categories
Show More
Shorten Content
Other Related Contents