The intermittent fasting diet has become quite popular lately. Intermittent fasting, which is wondered and researched by everyone for its weight loss and health benefits, has attracted the attention of many people.
Intermittent fasting, also known as the IF diet, divides our 24 hours into satiety hours and fasting hours. Many questions include how intermittent fasting is done, its benefits, and how intermittent fasting and coffee consumption are made. We will briefly answer these questions.
How Is Intermittent Fasting Done?
Intermittent fasting is an eating pattern in which nothing is eaten except at certain times of the day, and only calorie-free and certain beverages are drunk. This method has been used for hundreds of years, but it is perceived as a new trend for consuming more with modern life.
An intermittent fasting diet is an easy method to implement as it restricts the number of meals and eating time. Intermittent fasting has more than one practice. The most popular of these is the 8/16 method. There is an 8-hour eating period and a 16-hour fasting period in this method.
In the 2/5 method, 8 hours of nutrition and 16 hours of fasting are performed five days a week, and calories are taken as the body needs. On the other hand, two days of the week, calories are reduced to 500-600. In the 4/20 method, there is a 4 hour fullness period and a 20 hour fasting period.
In general, the most preferred method is the 8/16 method. In this method, breakfast is usually served at 11:00. Dinner is eaten at 19.00, and the window of satiety is closed. Many people apply a satiety window between 12.00 pm-08.00 pm, and 10.00 am-06.00 pm.
What is Consumed During the Satiety Process?
Is it possible to drink coffee while intermittent fasting is one of the most curious questions? Yes, coffee is consumed during both the satiety and hunger processes, but the coffee consumed during the satiety process should be milk-free, sugar-free, and cream-free.
In the satiety process:
- Coffee without sugar, without milk, without cream
- Mineral water
- Unsweetened herbal teas can be consumed.
If you want to lose weight during the hunger process, drinks not high in calories should be preferred. People who do not have a weight loss goal can drink any beverage they want during these 8 hours.
Let’s come to the question of what is prohibited in intermittent fasting. It is inconvenient to eat too fatty, acidic, and carbohydrate-based diets in the fasting window, except for the drinks that are not permitted during the satiety process. The intermittent fasting system is an efficient method for individuals to gain healthier eating habits.
What are the Benefits of Intermittent Fasting?
- Intermittent fasting regulates blood sugar. Insulin resistance occurs because a sedentary life and unhealthy diet activate blood sugar too quickly. According to studies, the insulin level in the blood is kept at a certain amount due to prolonged fasting during intermittent fasting.
- It ensures a healthy secretion of many hormones. For example, thanks to the growth hormone, the muscles are better fed and gain mass.
- Fasting reduces body fat. Especially around the belly fat.
- As a result of the researches, it has been observed that intermittent fasting has a positive effect on many cognitive behaviors such as memory and learning.
- It is one of the data obtained as a result of researches that protect heart health thanks to a long and conscious eating process.
Intermittent fasting can be harmful to individuals who are pregnant and trying to conceive, women with menstrual irregularity, people who need to use drugs constantly, and individuals who are too thin than they should be. For this reason, it is necessary to consult a specialist before applying intermittent fasting.