Intermittent fasting should be done under the supervision of a nutritionist.
Saying that there are many types of intermittent fasting, nutrition and diet specialist Derya Eren listed the most popular ones as follows:
– 16:8 model (time-restricted feeding): This model is scheduled as 16 hours of fasting and 8 hours of feeding. The night to morning fasting process provides a total of 16 hours of hunger. In other words, if the evening meal is finished by 7 pm at the latest, the first meal in the morning should be ready at 11 am. It is the method of stopping feeding until 11:00 am after 7:00 pm, when the normal feeding time is between 11:00 am and 7:00 pm.
– 5:2 model (Alternating Hunger): This is the method where energy is very limited (500-600 kcal/day) on 2 non-consecutive days of the week, and normal nutrition is continued on other days. 25 percent of the calories to be taken in in the 2 days of restriction are taken.
– Eat-stop-eat (eat-stop-eat) model: In this model, it is a planned method of feeding for 5-6 days by fasting for 24 hours 1-2 days a week. When the meal was last consumed at 7:00 PM, feeding is stopped until 7:00 PM the next day.
Intermittent fasting lowers blood sugar and fasting insulin
Sharing that intermittent fasting, which is easy to implement and saves time, has a lowering effect on blood sugar and fasting insulin, said nutrition and diet specialist Derya Eren: “It provides weight loss through energy restriction and has a cholesterol and triglyceride lowering effect. effect In addition, autophagy occurs as a result of a 16-hour starvation, that is, the body is rid of damaged cells in order to obtain new and healthy cells.
Intermittent fasting can cause fatigue and poor concentration.
Reminding that intermittent fasting can cause effects such as tiredness, unhappiness, difficulty concentrating and bad breath on days when calories are very limited or there is no nutrition, Derya Eren said: “In addition, intermittent fasting can cause problems such as binge eating, anorexia and bulimia nervosa. In addition, it will not be appropriate for people on intermittent fasting to do intense exercise due to prolonged fasting, moderate activity walks and exercise would be more appropriate.
Intermittent fasting shouldn’t work;
– Pregnant and nursing mothers,
– Children and adolescents of developmental age,
– People with a body mass index (BMI) of 18.5 and below, i.e. lean people,
– Athletes or individuals who train intensively,
– People who use regular medication,
– People with eating disorders,
– Persons with type 1 diabetes,
– blood pressure patients