alternate day fasting or alias fasting every other day,your intermittent fasting is a version. day-long fasting dietIt is fasted once every two days. Food is free on non-fasting days.
fasting every other dayProvides weight loss, reduces risk factors for heart disease and type 2 diabetes.
How to do an alternate day fasting diet?
day-long fasting diet, is one of the different versions of intermittent fasting. In this diet, one day is fasted and one day normal diet is maintained.
On fasting days, you can drink as many calorie-free beverages as you want, such as water, unsweetened coffee, and unsweetened tea. On fasting days, you need to consume 500 calories.
fasting diet, Easier than other types of diets and other versions of intermittent fasting. 8 hour diet or as effective as intermittent fasting methods such as eating one meal a day. Sustainable in the long run.
What to eat in the fasting diet?
There is no general rule about what you should eat or drink on fasting days. However, the total calorie intake should not exceed 500 calories.
It is best to drink low- or no-calorie drinks on fasting days, such as:
Su
Coffee
Çay / Tea
Because calorie intake will be severely limited, eating nutritious, high-protein foods along with low-calorie vegetables will help you feel full without taking in too many calories.
here is the day extreme fasting dietExamples of foods that can be eaten in:
Eggs and vegetables
Strawberry Yogurt
Grilled fish or lean meat with vegetables
Soup and fruit
Lean salad
What are the benefits of every day fasting diet?
Type 2 diabetes
Type 2 diabetesIt is a condition that occurs when the blood sugar level is higher than normal.
Losing weight is crucial to keeping type 2 diabetes under control.
day-long fasting dietreduces risk factors for type 2 diabetes in overweight people.
A reduction in insulin levels and insulin resistance significantly reduces the risk of type 2 diabetes, especially when combined with weight loss.
Heart health
fasting diet, as a result of weight loss in overweight and obese patientsheart disease reduces risk factors. Studies on the subject have found significant changes in the following health problems in overweight people with heart disease:
Decreased waist circumference (5–7 cm)
decrease in blood pressure
Lowering LDL (bad) cholesterol (20-25%)
Increase of large LDL particle and decrease of dangerous small, dense LDL particle
Reduction of blood triglycerides (up to 30%)
Cancer
One of the most common effects of intermittent fasting is the stimulation of autophagy.
Autophagy is a process in which old cells are broken down and recycled. It plays a key role in preventing diseases such as cancer, neurodegeneration, heart disease and infections.
Animal studies have shown that long- and short-term fasting increases autophagy and is linked to delayed aging and reduced risk of tumors.
Fasting has also been shown to prolong lifespan in rodents, flies, and worms.
The fasting of the day There are also human studies showing that it reduces oxidative damage and promotes changes that may be linked to longevity.
Researches, fasting every dayIt has been shown to be safe for most people.
fasting every other day It is thought to increase the risk of overeating, but studies have found that it may help reduce binge eating behavior and depressive symptoms.
However, its effect in people predisposed to eating disorders is unknown. Research on this is ongoing.
extra-day fastingdietThere are also people who should not practice it. These include children, pregnant and breastfeeding women, frail people, and those with certain medical conditions, such as Gilbert's Syndrome, that can be made worse by fasting.
Some research fasting of the dayThis diet pattern suggests that it may be helpful in reducing symptoms of binge eating. anorexia nervosa or abulimia Not suitable for people with eating disorders such as
As with any diet, get advice from a dietitian or doctor before starting this diet.
