How to eat during intermittent fasting?

How to eat during intermittent fasting?



We knew that eating as little food as possible in the evening was a healthier choice. The diet we hear as Intermittent Fasting (IF) is based on completely stopping eating at a certain time, and when it comes to its benefits, it works much more than just not eating in the evening.

Intermittent fasting can be applied in the form of fasting for 16, 18, 20 or 24 hours a day. It is free to consume water and other non-calorie beverages during these hours, but you must not consume any calories for the system to function properly. So when you can’t stand hunger and throw a nut in your mouth, you actually break the intermittent fast. Because in order for the body to start burning fat instead of food sources while in starvation mode, calorie intake and insulin should not be triggered at all.

You can plan how many hours you will do the intermittent fasting, but you can also plan to feed in this way on certain days of the week, not every day. In any case, experts warn that you should pay attention to the calories you take in the intermittent fasting diet and the nutritional values ​​of what you eat.

Functional Medicine Specialist William Cole says that we should not neglect healthy fats, clean proteins and carbohydrates from whole food sources in the phase we call the ‘eating interval’ in intermittent fasting.

Researcher Krista Varady, who has been working on intermittent fasting at the University of Illinois for 12 years, recommends consuming plenty of fiber during feeding intervals, and warns especially to pay attention to the regular functioning of the digestive system.

  • Only water and calorie-free drinks can be consumed during the hours you stop eating. Drinking plenty of water is important for keeping the body hydrated and organs working properly, and is ideal for calming hunger, which can suppress intensely, especially in the first days of intermittent fasting.

  • Krista Varady says you can drink coffee when you feel your energy is low due to hunger. Of course, it should be plain coffee without sugar and milk.

  • Black tea can also be considered an intermittent fasting-friendly supplement. William Cole states that the active ingredient in tea called catechin helps reduce ghrelin, known as the hunger hormone.

  • Herbal teas It works very well in intermittent fasting! Especially cinnamon herbal teas are effective in suppressing the feeling of hunger by helping to balance blood sugar.

  • Fiber consumption is very important to support digestion. You should definitely include fibrous foods such as fruits, vegetables and nuts in your meals.

  • Healthy fats are also important foods that you should include in your diet. Do not neglect good oil sources such as olive oil, avocados, walnuts, and more.

  • Foods with high protein content, It should not be neglected in intermittent fasting. You should definitely consume meat, fish, tofu and similar protein sources several days a week, if not every day.

  • Foods such as oats, lentils, beans, bananas that contain healthy carbohydrates should also be included in the diet plan to ensure the nutritional balance in your body.

References:

A. Pawlowski. “4 tips to keep an intermittent fasting diet on track”. Şuradan alındı: https://www.today.com/health/how-lose-weight-intermittent-fasting-16-8-diet-t132608 (05.07.2018)

William Cole, Wendie Trubow. “Intermittent Fasting Meal Plan: Here’s Exactly When & What To Eat”. Şuradan alındı: https://www.mindbodygreen.com/articles/intermittent-fasting-diet-plan-how-to-schedule-meals (28.01.2020)


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