Anadolu Health Center Nutrition and Diet Specialist Derya Eren made statements about intermittent fasting. As a result of the increase in obesity, which has become a public health problem today, there are many diet methods related to weight loss. Anadolu Health Center Nutrition and Diet Specialist Derya Eren, who stated that one of the popular ones is the intermittent fasting method, said, “Intermittent fasting is a method in which serious energy restrictions are made on certain hours of the day or on certain days of the week. A special diet plan should be created for people who want to do intermittent fasting. A healthy eating plan consisting of all food groups should be prepared by choosing the intermittent fasting method that is suitable for the person. During this process, they should be followed up and the weight loss and changes in blood tests should be checked at regular intervals.
Saying that there are many types of intermittent fasting, Anadolu Health Center Nutrition and Diet Specialist Derya Eren listed the most popular ones as follows:
16:8 model (Time Restricted Feeding): This model is planned as 16 hours of fasting and 8 hours of feeding. With the fasting process from night to morning, a total of 16 hours of hunger is provided. In other words, when the evening meal ends at 19:00 at the latest, the first meal in the morning should be done at 11.00:11.00. It is the method in which feeding is stopped until 19.00 in the morning after 19.00 in the evening, while the normal feeding time is between 11.00:XNUMX in the morning and XNUMX:XNUMX in the evening.
5:2 model (Alternating Hunger): It is the method in which energy is very limited (2-500 kcal/day) on 600 non-consecutive days of the week, and normal nutrition is continued on other days. 2 percent of the calories to be taken in the 25 days of restriction is taken.
The eat-stop-eat model: In this model, it is a planned method of fasting 1-2 days a week for 24 hours and feeding for 5-6 days. When the meal is last consumed at 19.00:19.00, feeding is stopped until XNUMX:XNUMX the next day.
Sharing that intermittent fasting, which is easy to apply and saves time, has a lowering effect on blood sugar and fasting insulin, Nutrition and Diet Specialist Derya Eren said, “It provides weight loss due to energy restriction and has a cholesterol and triglyceride lowering effect. In addition, as a result of starvation lasting 16 hours, autophagy occurs, that is, the body is cleared of damaged cells to obtain new and healthy cells.
Reminding that intermittent fasting can cause effects such as fatigue, unhappiness, difficulty in concentration 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 who do intermittent fasting to do intense exercises due to prolonged fasting. Moderate activity walks and exercises would be more appropriate.
Here are some things you should not do intermittent fasting:
- pregnant and lactating mothers,
- Children and adolescents in developmental age,
- People with a body mass index (BMI) of 18,5 and below, that is, thin individuals,
- Athletes or individuals who train intensely,
- Individuals using regular medication
- People with eating disorders
- Individuals with type 1 diabetes
- blood pressure patients