Intermittent Fasting Diet and Sample Menu
Intermittent fasting is currently one of the most popular health and fitness trends in the world. People use this diet to lose weight, improve their health and simplify their lifestyle. In addition, many studies show that intermittent fasting can have powerful effects on your body and brain and even help you live longer. This article is a special guide for beginners of the intermittent fasting diet.
What is Intermittent Fasting (IF)?
Intermittent fasting (IF) is an eating pattern that switches between fasting and eating periods. It indicates not what foods you should eat, but when you should eat them. In this respect, it is defined not as a diet in the traditional sense, but more accurately as an eating pattern. Common intermittent fasting methods include fasting for 16 hours a day or intermittent fasting for 24 hours twice a week. Fasting has been a practice throughout human evolution. Former hunter-gatherers didn't have supermarkets, refrigerators or food. Sometimes they couldn't find anything to eat. Naturally, as humanity, we are actually fit to go hungry for a long time. In fact, intermittent fasting is more natural than always eating 3-4 meals a day. So it's in our nature! This diet method, which is very popular in the world, has made this diet method very popular with the Buse Terim intermittent fasting program in Turkey. At the same time, doctors such as Osman Müttüoglu contributed to promoting this method.
How to Fast Intermittently?
There are several different ways to fast intermittently, all of which consist of dividing the day or week into periods of eating and fasting. During fasting periods, you either eat very, very little or you don't eat at all.
Most Popular Intermittent Fasting Methods
- Method 16/8: Also called the Leangains protocol, it involves skipping breakfast and limiting your daily meal time to 8 hours, such as 1 p.m. to 9 p.m. Then you fast for the next 16 hours.
- Ye-Stop-Ye: This includes fasting 24 hours a week once or twice a week, for example, not eating from dinner one day until dinner the next.
- 5:2 diet: With this method, you consume only 500-600 calories on two non-consecutive days of the week, but the other 5 days you eat normally. All of these methods should cause weight loss, unless you compensate by reducing your calorie intake and eating much more during eating periods.
Many people see the 16/8 interval fasting method as the simplest, most sustainable and easiest to adhere to. It is the most popular among those who lose weight with the same intermittent fast.
Intermittent Fasting Diet List Sample Menu (16/8 Method)
For those who are new to the intermittent fasting diet, we have prepared an example of an intermittent fasting diet list that is both easy and effective to implement. This is a complete example. You may also be eating normally. The basic rule here is to go hungry for 16 hours and eat in just 8 hours. When we look at the comments of those who fast intermittently, you can see that this method is used the most. Although what to eat in intermittent fasting actually seems like a logical question, our main question should be not to consume food during fasting hours beyond what to eat. So first you learn to follow it, and then you organize the food you eat.
Intermittent Fasting Hours
- 1 cup filter coffee or green tea
- Egg (2) curd cheese omelettes
- Whole grain bread (2 slices)
- Olives, cucumbers, tomatoes
At 3 p.m.:
- 5 whole walnuts or 10-15 almonds
At 7 p.m.:
- Fish, meat dish with vegetables or chicken
- Yogurt or salad
After 8 p.m.:
- Herbal teas
How Many Kilos Are Lost by Intermittent Fasting
We know you're most curious about the answer to that question. But let's just say that whoever's giving numbers on diet is lying. So again we will not give figures because the question of how many kilos are lost by intermittent fasting varies according to the person and the amount of calories taken at the time of eating. But it's a fact that you're going to get yields. Just try!
What are the Benefits of Intermittent Fasting?
When you fast, a lot happens in your body at the cellular and molecular level. For example, your body adjusts hormone levels to make stored body fat more accessible. Your cells also initiate important repair processes. Here are some changes that occur in your body when fasting intermittently:
- Growth Hormone (HGH): Growth hormone levels rise up to 5 times. To count a few of these, they have benefits for fat loss and muscle gain.
- Insulin: Insulin sensitivity increases and insulin levels drop significantly. Low insulin levels make stored body fat more accessible.
- Cellular repair: When it's hungry, your cells start cellular repairs. This includes autophagy, in which cells digest and remove old and dysfunctional proteins that accumulate inside.
- Gene function: There are changes in the function of genes related to longevity and disease protection. These changes in hormone levels, cell function and gene expression are responsible for the health benefits of intermittent starvation.
SUMMARY When you fast, human growth hormone levels rise and insulin levels drop. Your body's cells also alter the expression of genes and initiate important cellular repair processes.
- Intermittent fasting can lead to an automatic reduction in calorie intake by allowing you to eat fewer meals.
- In addition, intermittent fasting changes hormone levels to facilitate weight loss.
- In addition to reducing insulin and increasing growth hormone levels, it also increases the release of the fat-burning hormone norepinephrine (noradrenaline).
- Due to these changes in hormones, short-term fasting can increase your metabolic rate by 3.6-14%
- Intermittent fasting helps you eat less and burn more calories, altering both sides of the calorie equation to ensure weight loss.
- Those who lost weight through intermittent fasting said they received more efficiency from this diet method than other diets.
Who Should Not Do the Intermittent Fasting Diet
Who can't do the intermittent fast, who's not eligible if, respectively;
- Diabetics who should not go hungry for long periods of time (Should seek opinion from their doctor)
- Blood pressure patients who should not be hungry for long periods of time (should seek opinion from their doctor)
- Pregnant or lactating mothers
- Individuals under the age of 18
- People who exercise very intensively