What Is Intermittent Fasting?

Intermittent fasting is often praised as a healthy method for weight loss and blood sugar management, with many people vouching for its effectiveness. However, questions like “What is intermittent fasting?” or “How does it work?” are still not fully understood by many. This blog aims to simplify the science behind this effective diet, understand its benefits and potential drawbacks, and reveal the secrets to its success for so many.

How does intermittent fasting work?

Intermittent fasting is a type of diet that is characterized by repeated periods of fasting and eating for a specific duration. The concept behind intermittent fasting is to force the body to burn fat during the fasting cycle. Intermittent fasting has become a popular and effective method for weight loss, thanks to the growing interest in holistic approaches to dietary and nutritional practices.

The Science of Intermittent Fasting

Many nutritionists offer personal intermittent fasting diet plans to aid in weight loss, recovery after surgery, or to manage blood glucose levels adequately. The science behind intermittent fasting is based on the following factors:

• Fat Burning: One of the reasons why weight loss occurs during intermittent fasting is fat burning. The human body usually derives energy from carbohydrates. Fasting for hours causes a depletion of the carbohydrate reserves (glycogen) and the body is forced to shift to the stored fat deposits for its energy needs triggering lipolysis. During fasts that are longer than 15-16 hours, the liver starts converting fatty acids into ketones, which further speeds up lipid or fat cell breakdown.

• Better Insulin Sensitivity: Fasting also improves insulin sensitivity and the efficient use of glucose in the body. This has a positive impact on the health of individuals suffering from Diabetes (Type 2) and Metabolic disorders.

• Autophagy: Autophagy means “eating the body’s own cells and tissues”. Fasting triggers autophagy, where damaged cells and tissues and inflammation are cleared by the immune cells. This promotes rejuvenation, combats aging changes, and improves health at a cellular level.

• Hormones: During fasting, the levels of Growth Hormone and Brain-derived Neurotrophic Factor are increased. These hormones promote muscle growth, brain health, etc.

• Sustainable Weight Loss: Intermittent fasting promotes healthy weight loss without complete caloric deprivation. The repeated cycles of fasting and eating help decrease portion size and promote fat burning.

The growing popularity of intermittent fasting in Istanbul and many other cities across the world is a testament to its success as a sustainable weight loss diet.

Intermittent Fasting Plans

Intermittent fasting plans are not the same for everyone. Various intermittent fasting schedules are available that account for the body type, weight loss goals, secondary health issues, etc. Consulting a nutritionist for a proper diet plan when intermittent fasting will lead to a safe and effective experience.

• 16/8 Intermittent Fasting Plan: During this intermittent fasting plan, the eating time is restricted to 8 hours, after fasting for 16 hours.

• 14/10 Intermittent Fasting Plan: The 14/10 plan is another time-restriction intermittent fasting plan. The eating period is for 10 hours, after fasting continuously for 14 hours.

• 5:2 Intermittent Fasting Plan: The 5:2 method is a weekly fasting plan, where people eat a healthy diet three days a week and fast for two days (only consuming 500 calories). They can choose the fasting days. To promote healthy fasting, an eating day is kept between the two fasting days.

• Alternate Day Intermittent Fasting Plan: Alternate-day fasting is a more intense version of the 5:2 intermittent fasting plan. People either consume 500 calories or no food at all on the fasting day. This intermittent fasting plan is not sustainable for longer durations.

• Eat-Stop-Eat Intermittent Fasting Plan: This intermittent fasting plan involves fasting for 24 hours followed by an eating cycle. The intermittent fasting times are either lunch-to-lunch or dinner-to-dinner.

Qualified nutritionists are available to oversee intermittent fasting in Turkey in many hospitals and clinics. For those suffering from metabolic disorders, supervised intermittent fasting offers a safer and more personalized approach.

What can I eat while intermittent fasting?

For effective intermittent fasting aimed at weight loss, it's important to avoid nutritional deficiencies. During eating periods, maintaining a balanced and adequate diet is essential.

Fasting Period

While intermittent fasting, the following can be consumed during the fasting period:

• Water

• Coffee (No sugar, no milk)

• Herbal tea or Green tea (no sugar)

• Calorie-free electrolytes

Eating Period

During the eating period, be sure to consume:

• Fruits and vegetables (fiber-rich)

• Lean proteins (Chicken, Eggs)

• Whole grains (Oats)

• Healthy fats (Nuts)

• Probiotic-rich foods (Yogurt)

Prestigious hospitals like the Medical Park Hospital have qualified nutritionists on board to supervise intermittent fasting plans in Istanbul, Ankara, etc., for both locals and foreigners.

Intermittent Fasting Benefits

The benefits of intermittent fasting are numerous and varied. Its effectiveness largely depends on individual goals and the specific type of intermittent fasting plan followed. Common intermittent fasting benefits include:

• Enhancing and promoting the immune system

• Improving the health of the digestive tract

• Decreasing appetite and portion size

• Helping control blood pressure and blood sugar levels

• Decreasing the level of triglycerides in the blood

• Reducing inflammation and signs of aging

• Sustainable and healthy weight loss

• Enhancing the quality of sleep

Intermittent Fasting And Heart Disease

Intermittent fasting has shown beneficial effects on heart health. While it is not a direct treatment for heart disease, it can improve overall cardiovascular health by lowering cholesterol and triglyceride levels, as well as reducing inflammation. Intermittent fasting also enhances insulin sensitivity and blood pressure control.

Is intermittent fasting safe?

Intermittent fasting is safe for those who consume a nutritious diet, avoid binge eating, and do not have health issues that may prevent them from fasting. However, pregnant or nursing females, children, malnourished individuals, and people with severe chronic diseases should avoid intermittent fasting without professional medical advice.

Medical Park Hospitals are serving patients across 27 locations in Turkey. With over 2500 qualified doctors and healthcare staff, the Medical Park Healthcare group is one of the oldest and most respected in the country. Thousands of local and international patients trust Medical Park Hospitals for their healthcare needs every year. Consult a certified nutritionist at a Medical Park Healthcare facility in your city before starting your journey of intermittent fasting.