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When you scroll through countless scrolls every night, you're often tempted by health trends. Whether it's a hot recipe or a fad, there's always something new to try. But among all the passing trends, one diet has stood the test of time and proven its effectiveness for many people. The idea of intermittent fasting may sound tempting, but many people don't know how to do it properly. Let the experts show you how to get the most out of this popular diet. Intermittent fasting is a nutritional approach that alternates periods of eating and fasting, allowing people to strategically manage their food intake and health. This diet is all about when you eat, not what you eat. If you limit your meals to certain times of day, it may be easier to eat fewer calories without feeling deprived. The goal of this eating pattern is to reduce the amount of time you eat during the day and allow your body to spend more time in a fasted state, which has a positive effect on metabolism. There are different methods of intermittent fasting, each with different fasting and eating times.

8/16 method: It consists of 16 hours of fasting and 8 hours of eating. This is the most common and relatively simple method.

5:2 diet: Eat normally five days a week and limit your calorie intake to around 500 to 600 calories on two non-consecutive days.

Eat-Stop-Eat: Fast for 24 hours once or twice a week.

Intermittent fasting: Alternate fasting days (very low in calories) with eating days.

Warrior Diet: Consists of eating small amounts of raw fruits and vegetables throughout the day and eating one large meal all at once in the evening.

Intermittent fasting affects the body by lowering insulin levels and increasing growth hormone production. At the cellular level, it stimulates autophagy, a process by which cells remove damaged components. Hormonal changes improve metabolic health and support fat burning. These adaptations improve repair and overall cellular function. Fasting also releases growth hormone, which plays an important role in muscle maintenance and fat metabolism. Intermittent fasting can be an effective tool for weight loss by reducing calorie intake and promoting fat burning by lowering insulin levels and increasing metabolic rate. In addition to weight loss, it can improve insulin sensitivity, reduce inflammation and reduce the risk of chronic diseases such as type 2 diabetes, heart disease and neurological disorders. In addition, this method can also promote brain health, which can contribute to a longer lifespan.

It may be particularly suitable for people who have a regular schedule and can stick to specific eating times without feeling restricted. However, people with a history of eating disorders, certain medical conditions such as diabetes or hypoglycemia, pregnant or breastfeeding women, and people who may struggle with the psychological aspects of fasting should avoid fasting. Before starting an intermittent fasting diet, it is important to assess your health and consult a professional. Additionally, changes in eating habits can lead to constipation and bloating, and people often feel irritable (or hungry) while fasting.

Newcomers to this diet may experience headaches and dizziness, especially if they haven't consumed enough fluids or electrolytes during the fasting period. Most people complain of severe micronutrient deficiencies, hair loss and insomnia. The right approach to intermittent fasting fits seamlessly into your daily routine and allows you to maintain consistency for optimal health benefits. Some people prefer to skip breakfast and eat from noon to 8 p.m., others choose an early dinner and fast overnight. The key is consistency, choosing nutritious meals and maintaining adequate hydration during fasting to support overall health and maintain energy levels. Ideal foods include foods rich in protein, healthy fats like nuts and seeds, and foods rich in fiber. It is important to ensure that the food you eat is nutritious and balanced. Remember that skipping meals, if not managed properly, can lead to nutrient deficiencies, muscle loss, hormonal imbalances, eating disorders, and energy imbalances.

Stay hydrated: Thirst is often confused with hunger. Drinking water or herbal tea can help suppress appetite.

Protein-rich snacks: If you have a big appetite, you can have a small protein-rich snack (e.g. a handful of nuts or a hard-boiled egg) without breaking your fast.

Balanced meals: To help you feel fuller for longer, make sure your last meal before fasting is balanced with protein, healthy fats and fiber.

Sleep hygiene: Poor sleep quality can increase your cravings, especially for sweet foods. Maintain a consistent sleep schedule and a comfortable sleep environment.

Mindful Eating: When you experience cravings, stop and assess whether the hunger is real or just a habit. Distract yourself with activities like reading or deep breathing.

Daily Adjustments: If you constantly experience cravings at night, adjust your meal times to include later meals and snacks before beginning your fast.

Before you begin fasting: It is important to understand your body's individual needs and how it responds to fasting. This means paying attention to hunger signals and energy levels.

Always plan your meals carefully and focus on nutrient-dense foods during meals to avoid the temptation to eat unhealthy foods.

Approach the transition in a relaxed manner and allow your body to adapt without overexerting it.

Maintain a positive attitude and be patient as you make lifestyle changes. This ensures long-term success and promotes a healthier relationship with food.

If you notice any side effects, please contact your doctor.

Remember: consistency and a balanced approach will help you maximize the benefits of intermittent fasting.