Intermittent fasting diet has recently become one of the most curious and researched diet types all over the world. In this article, we aimed to investigate this diet and provide detailed information to our followers.
What is Intermittent Fasting Diet?
Intermittent Fasting Diet is a diet method that has been used since ancient times. In fact, it can even be said that it has been practiced throughout human history. This fasting diet method is not known by most people nowadays because this habit is almost forgotten. Intermittent fasting is currently one of the most popular health and fitness trends in the world. People use this method for weight loss, to be healthier and to simplify their lifestyle. Many studies have shown that this type of diet can have powerful effects on your body and brain and even can help you live longer.
What happens in our body in Intermittent Fasting Diet? What are the Intermittent Fasting Results?
Glucose is stored in the body as glycogen. These glycogenes are consumed during fasting for 8-12 hours. However, if people eat frequently, the body will constantly store glycogen. So the glycogen reserve will never be depleted. The body will attempt to burn glycogen stores instead of burning fat to obtain energy. Intermittent Diet prevents this situation, so the body can burn energy and fat. And then weight loss occurs.
In Intermittent feeding model, several basic metabolic changes are observed that define the fasting period. These metabolic changes;
- Maintaining blood glucose levels in the low normal range
- Reduction of glycogen stores,
- Mobilization of fatty acids and formation of ketones,
- Reduction in circulating leptin and elevation of adiponectin levels frequently.
How to Start Intermittent Fasting Diet?
In short, the following steps should be followed to start the IF diet.
- Deciding on speed target
- Deciding the diet length
- Starting the intermittent fasting diet
- All usual activities, except meals, should be maintained
- Diet should be interrupted when feeling uncomfortable
- The process is repeated
Possible methods that can be used in this diet are as follows.
- Drink plenty of water in this diet
- It is very important not to interrupt activities
- Coffee or tea available
- Being aware of hunger waves increases the efficiency of people in diet.
- Those who follow this diet should give themselves at least one month
- Follow a low carb diet between periods of intermittent fasting diet. This low carbohydrate consumption method reduces hunger and makes fasting diet easier. It also helps in weight loss and type 2 diabetes. The positive effects of this diet have been known for centuries. It is also effective in psychological weight gain as people learn to control their own will.
- It should be careful about nutrition in interregnum periods of the intermittent fasting diet and avoided high calorie foods.
How to make Intermittent Fasting Diet?
Before starting the plan, it is important to talk to a professional to make sure that it is a proper diet for you. Women should decide whether they are healthy in terms of their hormone balances. Also, those with adrenal fatigue or intestinal health problems should proceed with caution.
7 Ways to Apply the Intermittent Fasting Diet
Actually there is no strict Intermittent Fasting Diet list of people on this diet to eat during the eating period. However, there are several ways to apply the Intermittent Fasting Diet method, and people can start making diet by choosing these different methods. Here are the Intermittent Fasting Diet Plan Examples:
1st Method: 12 Hour Intermittent Fasting
The rules of this diet are quite simple. It includes that the person must decide and comply with the 12-hour fasting period each day. According to some researchers, fasting for 10-16 hours can cause the body to turn fat stores into energy, and this may cause to be secreted ketones into the bloodstream. It also promotes the weight loss process.
This intermittent fasting diet program can be a good option for beginners. Because this fasting period is relatively short, most of the fasting period occurs during sleep, and the person consumes the same number of calories each day. The easiest way to perform a 12-hour fast is to include the duration of sleep in the fasting period.
2nd Method: Fasting 16 Hours a Day
It is one of the Intermittent fasting diet plans called “16:8 Intermittent Fasting Diet” or “Leangains diet”. It involves a fasting period 16 hours a day and in the remaining 8 hours of the day, it can be eaten.
During the 16 8 diet, men fast for 16 hours each day and women fast for 14 hours. This type of intermittent fasting plan may be useful for someone who has tried the “12 hour fasting” method but has not seen any benefit.
A study on mice; found that mice whose feeding window was limited to 8 hours were protected from obesity, inflammation, diabetes and liver disease, even when they received the same amount of calories at any time.
3rd Method: Fasting 2 Days a Week
People who follow a fasting 2 days a week, called the “5:2 diet”, consume standard healthy nutrients for 5 days and reduce taking calorie for the next 2 days. On these 2 fasting days, men usually consume 600 calories and women consume 500 calories.
Generally, people prefer to separate these two days of fasting in succession instead. For example, they may choose to fast on Mondays and Thursdays and eat normally on other days. There should be at least 1 non-fasting day between fasting days.
There is limited research on this diet plan. In a study involving 107 overweight or obese women; it was found that both calorie restriction twice a week and continuous calorie restriction lead to similar weight loss. The study also cleared that; this method also reduced participants’ insulin levels and insulin sensitivity.
4th Method: Alternate Day Fasting Diet
There are several variations of the alternate day fasting diet plan, which includes fasting every other day.
For some people, alternate day fasting diet means avoiding solid foods on fasting days, while other people allow themselves up to 500 calories. On nutrition days, people usually prefer to eat as much as they want.
A study conducted that the alternate day fasting plan is effective for weight loss and heart health in both healthy and overweight adults. Researchers found that 32 participants lost an average of 5.2 kilograms or 11 pounds during a 12-week period.
The alternate day fasting diet is a very severe form of intermittent fasting diet, and therefore this plan may not be suitable for beginners or those with certain medical conditions. It may also be difficult to maintain this type of fasting plan in the long run.
5th Method: Fasting 24 Hours a Week
Fasting for 1 or 2 days a week, known as the Eat-Stop-Eat diet, involves not eating any food for 24 hours. Many people are fasting from breakfast to breakfast or from lunch to lunch.
People who follow this diet can consume water, tea, and other non-calorie drinks during fasting.
People should return to normal eating patterns on days when they are not fasting. This style of eating; it reduces a person’s total calorie intake, but does not limit the particular foods that an individual consumes.
24-hour fast can be compelling and cause fatigue, headache, or nervousness. Many people; have found that these violent effects are minimized in the course of time, as the body adapts to this new eating model.
People can try to implement a 12-hour or 16-hour fasting plan before switching to a 24-hour fasting plan.
6th Method: Meal Skipping
This flexible approach to intermittent fasting diet can be a good option for beginners. This occasionally includes meal skip status.
People can decide which meals to skip based on their hunger levels or time constraints. However, it is important to eat healthy food at every meal.
Meal skipping plan; are likely to succeed when individuals perform by monitoring and reacting to the body’s hunger signals. Essentially, people who use this intermittent fasting diet schedule may choose to eat when they are hungry and skip meals when they are not.
Such a plan may make some people feel that it is a more natural method than other fasting methods.
7th Method: Warrior Diet
Warrior diet is a relatively severe form of intermittent fasting diet.
The warrior diet involves very few, usually only a few portions of raw fruit and vegetables in the 20-hour fasting period day time, and a large meal at night. The dining period is usually only 4 hours.
This method of fasting may be the best method for people who have already tried other forms of intermittent fasting diet.
Supporters of the warrior diet claim that humans are night eaters naturally, and eating at night ensures that the body receives nutrients in accordance with their daily rhythms.
During a 4-hour meal, people should ensure that consuming plenty of vegetables, protein, and healthy fats. In addition, they should consume some carbohydrates.
Although it is possible to eat some foods during the fasting period, in the long term, it can be difficult to follow strict principles about when and what will be eaten. In addition, some people are struggling with eating a big meal very close to bedtime.
People who follow this plan, there is a risk of insufficient consumption of important foods such as fiber. This may increase the risk of cancer and may have a negative impact on digestive and immune health.
Who should not apply Intermittent Fasting Diet?
- Weak people and people with eating disorders
- Children (under 18 years)
- Pregnant and nursing mothers
- Persons in post-operative recovery term should not apply.
They also need to make sure that they consider the problems that may arise from any nutrient deficiency and it is important to use it as a guide for their health. Moreover, although not yet proven in humans, some studies with mice appear the link between the fasting diet and longer life span. In one study, it is found that intermittent fasting diet reduced body weight and increased survival in mice.
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PS: Image of the post cited from scientificamerican.com