“The benefits of fasting!
Look at the scientific article!” There is a lot of semi-ignorance in the dictionary, especially in the dictionary, by saying and citing the articles about intermittent fasting.
In fact, it does not refer to a single diet, there are many intermittent fasting methods. however, there is no dehydration for hours in any type, on the contrary, fluid intake during the day has an important place. In addition, some species are free to eat fruits and vegetables during the day.
The diet that I have been using lightly for a few months without being assertive. I don’t have a lot of weight, but for a few years I couldn’t lose 2 kilos, I started to lose slowly when I switched to this system. I hope it will be a solution to my mild reflux problem.
I can’t recommend it to everyone, I always thought that if the diet was chosen in accordance with everyone’s own lifestyle, flow, social and family order, that is, if it was “sustainable”, it would be successful. in my case this diet provided that.
I think he usually uses athletic types, but it’s not my job to train, it’s a sport.
I skip breakfast for the week, lunch around 12:30, dinner as late as possible in the evening, usually around 19:00-20:00. On weekends, because of late breakfasts with a large family, I use two meals as a late breakfast-early dinner.
I feel a little hungry in the hours before a meal, but the trick of this diet is “feeling hunger”.
Resources that make me gasp, in English:
The goal of perfect nutrition, born in response to the stereotype of eating often but little by little. However, as it is written on some sites, it should not be fed as desired during eating hours, it should be applied in combination with a low carb or ketogenic diet to get good results.
The diet that I have followed with a ketogenic diet in order to reduce my estrogen level, which has not decreased for 8 days, for a year.
I started with the advice of a doctor who does research on hormone issues. I do not recommend doing it without consulting your doctor, but I wanted to share my experiences under this entry in order to help women who want to get into this order.
First of all, it was not enough for me to talk to the doctor and before I started, I read foreign sources for about 2 days, got convinced and started like that. Studies conducted especially on women suffering from PCo indicate that very positive results are obtained as a result of applying intermittent fasting and ketogenic diet together for 24 weeks.
After two days of research, I chose between 11:30 and 19:30 as my time zone for dinner. My working hours start early and end early, so in my normal routine, I would have breakfast at 7:30 and lunch at 11:30. Now I’ve cut breakfast at 7:30 out of my life.
I start the day by drinking 1 glass of warm water when I wake up in the morning. Then at 7:30, I drink black filter coffee in a large mug. Between 7:30 and 11:30, I add half a lemon and a stick of cinnamon to 1.5 liters of water and finish that 1.5 liters of water.
Cinnamon keeps me full. It balances my insulin. I feel good. if lemon, vitamin c. I think it won’t do any harm, it also suppresses the taste of cinnamon a little. only cinnamon seems to me a very dominant taste in water. Since I have a hard time drinking it, it is more enjoyable with lemon.
I finish the fasting part with the meal I ate at 11:30. On weekdays, I alternately eat grilled salmon / grilled chicken / doner kebab and a large plate of lettuce – arugula – tomato salad. I pour 1 lemon and lots of olive oil on my salad.
I was very hungry between lunch and dinner for the first 5 days, so I made a snack at around 15. I preferred cheese or yogurt as a snack.
At the end of the 5th day, I started not looking for a snack. In fact, let me tell you, at the end of the first 5 days, I started not to be hungry. It’s going pretty well for now. I also feel very comfortable and fit.
In the evenings, I’m sitting down to dinner at 19:00. I cook entrecote or beef loin in butter and make a salad with lettuce and 1 avocado. again with lemon and olive oil. For the first few days, I also ate roasted eggplant with my meal, but now that it’s starting to become too much, meat and salad are enough. And when I’m bored with meat, I add tuna or halloumi cheese to my salad and eat it like that. I finish my meal at 19:30 and then I don’t eat anything.
I continue to drink water in the afternoon and evening, and I also drink 1-2 cups of green tea a day, and cherry stem tea every two or three days (I don’t boil it, I brew it).
When it comes to sports, I walk to work. min. per day So I walked 5 km. Other than that, I’m not doing anything right now.
I can say that it is going very well for now, my experience is. After the 8th day, I made up my mind to weigh myself, because from my 5th day people started to say that I was getting thinner. I lost 2.5 kilos in 8 days.
From now on, I will continue to weigh in regularly once a week and update it here.
Regarding my estrogen level, I’ll have a blood test again in 2 months and I’ll be providing information on whether it’s working or not.
The system I’ve been using for 20 days. As someone who decided to gain weight with the coming of autumn, I was on a high-calorie diet because I was wondering about the peak of my strength in weights. but in this process, there was oiliness. That’s why I decided to apply the if method to reset the metabolism.
I was consuming at least 1 main meal and 1 snack in the evenings before if. Since I started working, I don’t consume anything except water from 7 pm to 9 am. I was accustomed to diet-type eating patterns, as I applied a 2-3 month definition period every summer, so I had no difficulty in adapting. From what I read, it is stated that after the first 3 days, you can get used to the system. Exactly the same happened to me. I did not experience headaches or feelings of hunger. On the contrary, there were even days when I delayed the first meal of the day in the morning.
For now, I follow a program of 10 hours of intermittent feeding and 14 hours of fasting and I saw my abdominal muscles again. I will gradually extend the period of hunger over time and enter a hard definition like March.
The only problem I can say for if is that you may have difficulty in getting the calories you need because your eating range has narrowed. This can be a problem for those who want to gain lean muscle. especially working people may have trouble creating a calorie surplus during the hours they eat.
edit: I continue with the if. I have continued the if for the past month, although it has not been very regular. For the last 15 days, I have been applying it again to the letter. It is a system that burns fat really fast and puts it into fashion. I will continue to apply until May-June.
Today is my fourth day. It’s been 6 months since I quit smoking and unfortunately I’ve gained 8 kilos. but i didn’t pay any attention (good shit). Now I’m trying this diet, by the way, I’ve been going to the gym 4 days a week for two weeks. I started to practice 16/8 intermittent fasting.
how do i eat As you can see, there is no breakfast in the morning. I have a sedentary job. I try to eat whatever is in the cafeteria at lunch, keeping the carbohydrates to a minimum. I don’t snack in between. I try to eat a protein-rich diet for dinner.
By the way, I have an app on my phone where I record what I eat. I limit daily calories to 1200. There were days when I passed this (1350), but I usually stay under it. I don’t starve too much during the fasting interval. I drink lots of water and tea. How hard is it to get protein? meat, fish, chicken, eggs, cheese every day. Officially, quality nutrition is the business of the rich.
I think I’ve lost 1 kilo so far. updates will come.
may the health be with you.
edit: I haven’t been able to continue regularly since then, but I realized that if you don’t cut carbohydrates in bodies like mine, which are prone to weight gain, nothing changes. I also switched to the ketogenic diet. I’m trying to implement it together with intermittent fasting. I’m in the testing phase. Fortunately, this time I was able to eat a ketogenic diet. I’m used to it, now I’ll try to combine it with intermittent fasting.
By the way, I lost a lot of weight with the ketogenic diet (I don’t mean a diet, actually, a nutritional method), like 3 kg in 10 days. I am someone who loses weight very hard.
Bodybuilding program with intermittent fasting system created by a man named martin berkhan.
The basis of the system is about not eating for 16 hours and getting the protein and carbohydrates you need in the remaining 8 hours of eating period.
If you are interested in fitness and bodybuilding and you can’t get the development you want, this will be a miracle for you.
For those who have not heard of this system before, I give some links below. try it for a month and you’ll thank me later.
The stone age diet is a type of diet that believes that carbohydrates are harmful to the human body, and that excludes carbohydrates to a large extent, even if it “corrects” itself lately.
Since the foundations of work are based on scientific foundations, scientifically, muscles burn glycogen as energy, carbohydrates are important to replenish glycogen stores, work does not exclude carbohydrates, on the contrary, it elevates them.
As a matter of fact, in the sports community, there is hardly any athlete, including crossfit elite athletes, who does not use carbohydrates.
Has anyone done an if with paleo?
there is. If you don’t do sports, the carbohydrates in green vegetables are quite enough for you, my friend. If you want to lose weight, it is fine even if you do not consume carbohydrate-laden food.
Then why are there more people who do without paleos?
Because most of the people who work are athletes, and those who do sports need carbohydrates.
It’s the type of diet that I wonder if women get as good results as men. As a low-carb-fed woman who runs for half an hour at a high pace six days a week, I’m only trying to practice by skipping breakfast for now. I will be very happy if authors who have knowledge on this issue green my message box.
The way of eating that I have been applying with the logic of 16/8 for 10 days. Lunch is free between 12 noon and 8 pm.
discipline and way of life, the consequences of which are quickly seen. There are forms such as 12-12, 16-8, 24-24. If you want to get rid of fat and increase muscle mass, it is important to continue with 2 meals on days when you do not eat more than normal. one who adopts this kind of life will never return to his old greedy way of life.
I apply lengains, it seems like it started to improve my insulin resistance, it was difficult at first, but people get used to it, I highly recommend it to overweight individuals like me.
In the era when the first humans evolved, access to food was not that easy, and accordingly, the meal intervals they were fed were at longer intervals than today’s meal intervals.
their nutritional content did not include high glucose and processed foods, compared to today’s diet.
Considering all this information, people of this period were able to use the fats accumulated in their warehouses as energy, and they could convert the fatty acids into glucose from the fats they received with nutrition and meet their energy needs.
In this way, they were resistant to hunger, they did not experience low blood sugar, they could perform their daily activities by being hungry, and this is how this system worked for millions of years.
As a result, as the human metabolism evolved, “it was designed, not by spending the money, but by filling up what was spent in the warehouse.”
Today, the positive contributions of this way of nutrition to many chronic diseases and sports performance, growth and development in the human mind are stated by both scientists and practitioners.
Today, human beings who have been fed frequently and high-carbohydrate since infancy will undoubtedly have difficulties for a few days or even weeks while applying this system, because fats are very important for the human body and metabolism always wants to ensure that it can meet its energy needs in order to survive, and the glucose-insulin balance that is disturbed by processed foods. It will affect the period of use of the warehouses for a while.
Therefore, the consumption of junk food and processed “carrion foods” should be limited first.
Then, the breakfast time should be extended in the morning and the feeding work should be completed with lunch as the first meal and dinner with a 6-7 hour break in between.
Let me share a few things I noticed as someone who has been intermittent fasting “intermittent” for years.
- 60% of the adult population suffers from reflux one way or the other, with its invisible forms such as throat reflux besides the noticeable ones such as stomach reflux.
One of the most important causes of reflux is eating a donkey load at once.
From this point of view, those who advocate intermittent fasting minimum intermediate diet (mainly leangains, warrior diet) are going to the fire with cover.
martin berkhan claims it’s okay to get your shit out and lie down on a full stomach.
If the aim is to underline that the amount of calories is much more important than the time, he is right, when this is compared with the above factor, a ridiculous suggestion: not eating anything for 2-3 hours before going to bed is one of the recommended solutions for reflux.
hamis : eat your meals intermittent fasting, 16 hour fasting window + multiple meals very possible,
Don’t eat too much at once, don’t go to a horizontal position on a full stomach, if you say “no, my stomach doesn’t feel like a stone”, what’s wrong, what happens is 60%.
- Berkhan likewise praises the use of coffee on an empty stomach.
OK, it’s good for regulating insulin levels and for the numerous benefits of coffee, but coffee is one of the number one reflux triggers, although it varies from person to person, coffee consumed on an empty stomach is not good for the stomach at all.
Hamis: Look at the effects of the coffee you consume on an empty stomach on your stomach (stomach), adjust the dosage accordingly.
- not ideal for protein synthesis
- oxidative stress, cancer, brain, it seems to be beneficial in all kinds of lanes
I say like because there is still not enough research, single studies found with cherry picking are not very decisive, contrary to what is claimed/advertised, but there is hope.
Below is a talk about its effect on the brain.
intermittent-fasting is what I’ve been doing for ten years without realizing it. however, the issue that people should understand is not to follow this or that diet for a certain period of time, but to adopt it as a dietary habit and lifestyle; keeping your eating under control. If you set aside a special day and meal just for the pleasure and taste of food, if you eat other days and meals of the week to survive and to provide enough nutrition, that is, to fill your stomach, you will see how much everything will change. If we said to fill your stomach, a portion without tearing up. And a last piece of advice, you know, you know, starting from the soup, it was the main dish (it can also be a meat and variety / vegetable dish), it was carbohydrate (pasta, rice, bulgur etc.) You eat crazy table d’hodes in the form of salad, yogurt, fruit, dessert. That’s what I counted, that is, the food pyramid is extended to 8 hours a day. broadcast, don’t eat them all in one meal, try and see.
program that I learned today and started today.
I ate my first meal at 12.15. I will have finished my last meal at 18.30.
I need to start right away, I plan to do a weight update once a week if I can control my will. I will try to plan my food in accordance with the karatay diet.
height: 176 cm
start date: 10.05.2016 – weight: 85.4
11.05.2016 – weight: 84
14.05.2016 – weight: 83.6
20.05.2016 – weight: 82.8
25.05.2016 – weight: 82.9
08.06.2016 – weight: 81.1
01.12.2016 – weight: 76.4
23.06.2018 – weight: 80.5
20.08.2018 – weight: 72.5
29.09.2018 – weight: 70.6
30.01.2019 – weight: 70
05.05.2020 – weight: 74
26.05.2020 – weight: 70.5
28.06.2020 – kilos: 69 goals achieved.
16.07.2021 – kilos: 71.5 slightly off target. The new target is 67 kilos.
10.08.2021 – kilo: 69.5 gas.gas.gas.
26.08.2021 – weight: 68.8
23.09.2021 – weight: 68.5
09.01.2022 – weight: 69.0
I do if 3 days a week. I set a new goal. 66 kg. The time to reach the destination is 15 days.
It’s the program that I started and didn’t have as much difficulty as I thought. On the first day, my stomach was scraped, I had a hard time in the morning, but on the second and third days, my body got used to the situation as if it was my normal routine. It turned out how useless I was eating in the evenings, how ridiculous I was eating snacks.
helpful tip: black coffee (without milk and sugar) in the evening helped keep my stomach full. When you cover 8 hours of 16 hours with sleep, the remaining 8 hours pass easily. They recommend 16 hours a day for men and 14 hours for women.
Drinking plenty of water is also among the recommendations.
- Eat a large meal just before going to bed so that you can sleep comfortably and deeply. There is no such thing as “eating late makes fat”, but the issue here is sleep quality.
- Put at least 2-3 hours between the last meal you will eat before sports and training, depending on your own digestive ability. more may even be better, you never know until you try.
- if you cut down on carbohydrates and increase your fat intake; You can spend the long fasting period much more comfortably without experiencing hunger attacks.
- Don’t forget to drink water.
The diet I wondered why we don’t organize our nutrition between 8:00-16:00, while having breakfast is essential to activate the metabolism. A strong meal eaten at 16:00 keeps people full until bedtime. In addition, while the energy need of a person is high during the day in normal routine, it decreases in the evening hours. If you are going to train, 18:00 and after it is ideal as it is. (If there is scientific data, please put it on me.)
edit: it is often asked if there is an answer.
Here’s a response from @public finance. The most important reason why the range of satiety is not between 8-16, as you say, is the body’s need for rest because eating is a metabolic activity. However, those hours are the intervals when we are active both physically and mentally and therefore should be “catabolic”. Yoshinoru ohsumi revealed in his work that he received the Nobel Prize in 2016, that mental activity is also at a high level in the hunger interval.
In short, eating is an activity that requires rest.’
I do a similar diet with sports, the difference is that I do not eat carbohydrates during the 14-hour fasting and 10-hour satiety period. I lost 9 kilos in about 40 days and I will never lose another 5 kilos with this gas that I want to lose.
I drink water, tea and coffee (without sugar) as much as I want during hunger, as I said, I did not feel any discomfort except the first day, as I said, I eat everything I want in the evening and morning meals, except for products containing carbohydrates (there is no sugar-sweet etc., you are not paying attention, you are obese). I never leave the table without getting satiated.
it worked for me, if anyone wants it, green it, let me share my diet with my sports program.
In all weight loss diets they say “don’t eat after 6pm”, it’s the same version that has a late breakfast the next day.